800m winter training: Am I at risk for peaking too early?

Training Advice/Discussion 800

Moderation Moderation Information Moderation Information & Rules

9 years ago 11/21/2015 10:13pm EST

I outlined a training plan focused on the 800m and, to a lesser extent, the 1600m for this winter, my sophomore year of high school. Between now and the new year, I'm doing typical base work (easy and long runs, tempos) plus one hill or short sprint (60-100m) workout a week to improve basic speed. The idea is to build two kinds of bases, both aerobic and anaerobic. I'm also lifting 2-3 times a week.

Beginning in January and ending in March, I'm using a system of three workouts a week: one for tempos/long intervals, one for race-pace intervals, and one for sprints/speed endurance. Mileage will stay about the same and I will continue with the weights and long runs. The speed sessions during this time will be longer (200s or 300s), following Steve Magness' model of building a speed base early on and moving to speed endurance later.

The race-pace interval sessions I have planned are like 3x(4-6-4-2-2) @ goal mile pace. My idea here is to get used to the paces I will be competing at so that I'm better adapted to race well in the spring. My concern with these workouts is that they seem pretty similar to what my team does in-season closer to our goal races in late April/early May. That coupled with the speed endurance sessions sounds like it might cause me to peak a few weeks too early, maybe due to too much anaerobic stuff too soon?

I've already overthought this like way too much, but now that I have a training plan already written, I figure I might as well just put away all the analytical crap and follow it. I want to make sure I'm not setting myself up for a bad late season, but if I am, what should I do differently?

9 years ago 11/21/2015 11:34pm EST

re: tracknoob

tracknoob wrote:
I outlined a training plan focused on the 800m and, to a lesser extent, the 1600m for this winter, my sophomore year of high school. Between now and the new year, I'm doing typical base work (easy and long runs, tempos) plus one hill or short sprint (60-100m) workout a week to improve basic speed. The idea is to build two kinds of bases, both aerobic and anaerobic. I'm also lifting 2-3 times a week.

This sounds very good. Sprints with long recoveries are great base for more demanding anaerobic work.

tracknoob wrote:
The race-pace interval sessions I have planned are like 3x(4-6-4-2-2) @ goal mile pace. My idea here is to get used to the paces I will be competing at so that I'm better adapted to race well in the spring. My concern with these workouts is that they seem pretty similar to what my team does in-season closer to our goal races in late April/early May. That coupled with the speed endurance sessions sounds like it might cause me to peak a few weeks too early, maybe due to too much anaerobic stuff too soon?

That session does 5400m of running @ GOAL mile pace, wich is even harder than true date pace, this is too intensive for base training in my opinion. Only if you keep the recoveries longer than in pre-season/season you could handle it. I would suggest to keep the race pace repetitions under 400m, or ~100-300m on hills. Keep the recovery active and long enough to avoid the session going too hard (aka anaerobic/aerobic power).

9 years ago 11/21/2015 11:52pm EST

re: tracknoob

If you want to do race pace stuff during your base I would stick to very short intervals. I'm a fan of "in and outs" because they are easy to implement. Basically you have 3 workouts.

50m @ 800 pace, 50m jog

100m @ mile pace, 100m jog

200m @ 3k pace, 200m jog

Just run and when you start to feel a fatigued stop and jog 800 metres, start again.

When you feel fatigued again you stop. Don't kill yourself on these just run fast and relaxed. 90% effort is the key.

Try to build up to cover 2.5-3 miles on the 50s, 3-4 miles on the 100s and 4-5 miles on the 200s.

Over the winter try and either go faster or further but again 90% effort. Don't work too hard in workouts to prove to yourself that you are in shape, that only sets you back.

9 years ago 11/22/2015 12:07am EST

re: tracknoob

Only if you take the chair-lift up.

9 years ago 11/22/2015 9:13am EST

re: U.N.O.

Following the above poster's advice on keeping race-pace sessions under 400m, I've changed my race pace sessions to things like 2x(4-4-2-2) and 2x(6-8x200). I think rest between intervals will be like 200m jogging or just a couple minutes walking around. I'm not going to worry too much about specific times; this being pre-season training I'll probably just use whatever feels good. It will only be eight weeks before the start of team practices, so early peaking hopefully won't be too much of a problem.

I assume the 200-300m speed endurance sessions during this same time aren't going to hurt my season at all?

9 years ago 11/22/2015 10:17am EST

re: tracknoob

tracknoob wrote:
I assume the 200-300m speed endurance sessions during this same time aren't going to hurt my season at all?

Just focus on relaxed running with good technique, and keep in mind that these are just to prepare your body for the more demanding speed endurance (anaerobic power) sessions later on.

What People Are Talking About On LetsRun

No top threads at the moment. Check back soon.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

800m winter training: Am I at risk for peaking too early?

This thread has already been deleted.

You have been subscribed.

800m winter training: Am I at risk for peaking too early?

Follow tracknoob

Block tracknoob

Follow tracknoob

Block tracknoob

This thread has already been deleted.

Reply Replying to

You have been subscribed.