I want to run under 1,58 in the 800m.
I am planning to do this as basetraining:
Any comments?
My pbs are 53 - 1,59
Mon:45 easy+strides an upperbody strength
Tue:10*200m 1min recovery. 29-30 sec
Wed:45e+strides
Thu:6*800m 2 min rec. 2,35-2,40
Fri:45e+strides
Sat:2*10*80m steep hill reps. WBR
Sun:45 E+leg strength
PR PR PR PR PR PR PR
who says PB?
Brits, Aussies.
Your thursday workouts should be faster if you're going with a 2 min recovery. 2:15-2:20s at least.
My best time is 1:55 and I feel the following workouts helped me go from just dipping under 2:00 to 1:55.
2x4x400 in 64 with 60 seconds rest, 4 minutes between sets.
6x300 in 41 with 200 jog rest.
3x600 in sub 1:30 with 4 minutes rest.
3x800 in 2:10, 2:08, 2:06 with full recovery. (I believe for me it was about a 600 jog).
6x400 in 64 down to 58
Make sure you are serious about your weight lifting too. Don't go overboard but doing hamstring curls, maybe some squats and leg extensions really help with your explosiveness. Having a strong upper body helps you keep your form from going to pieces that last 100.
Keep them slower, you want to work on v02 max/aerobic power. You don't want to try to run them as fast as possible and turn it into a lactic acid tolerance workout. You could also alternate the 800's with mile repeats at LT every other week. Good luck.
Cragg Advocate wrote:
Keep them slower, you want to work on v02 max/aerobic power. You don't want to try to run them as fast as possible and turn it into a lactic acid tolerance workout. You could also alternate the 800's with mile repeats at LT every other week. Good luck.
who are you? don't listen to this guy for the guy trying to run under 1:58. listen to Former Bomber.1 mile repeats. lol 800 is all about the latic acid tolerance!
what is your PR cragg? your probably a 5k guy correct.?
lol wrote:
who are you? don't listen to this guy for the guy trying to run under 1:58. listen to Former Bomber.1 mile repeats. lol 800 is all about the latic acid tolerance!
What about Peter Snell's 22 mile long run or Seb Coe's mile repeats at 5k pace? Train your body to buffer/metabolize lactic acid. Better yet, train so as to increase your aerobic pace.
were are all the hills. if you do striders and sprints up hills every other day you will break 2 easy.
host wrote:
I want to run under 1,58 in the 800m.
I am planning to do this as basetraining:
Any comments?
My pbs are 53 - 1,59
Mon:45 easy+strides an upperbody strength
Tue:10*200m 1min recovery. 29-30 sec
Wed:45e+strides
Thu:6*800m 2 min rec. 2,35-2,40
Fri:45e+strides
Sat:2*10*80m steep hill reps. WBR
Sun:45 E+leg strength
Lactic acid tolerance work is very important in the 800, but you won't see many good 800's runners doing a lot of lactic acid tolerance work right now to the exclusion on LT and V02 max work. Let me guess, you can run a good 800, an alright 1500, a sub-par 3k, and it all goes downhill from there. No offense, I just don't think you really understand all of the physiology.
Tuesday and Thursday are 800 pace and 2k/3k pace workouts. You don't need these for basetraining. Gotta go with Cragg Advocate, here. Substitute 5k and LT pace workouts for those days. The short hill sprints once a week are all you need to keep the anaerobic system ticking over until mid training year when you'll bring out the race pace sessions. Build a base of VO2max, speed, and strength. Then specialize for your chosen distance.
Why not shoot for 51/1:55 instead of just a one second improvement?
You could even do the 200's if you want, but I would add lots of rest. A good week for you would be
M-7-8 mile run at 45-60 seconds slower per mile than 5k pace+6-10 short hill sprints with 3 minute recovery
T-easy
W-5k pace work (8 by 600, 6 by 800, 5 by 1000, 4 by 1200...whichever you want, take equal recovery)
Th-easy
F-mile repeats at 20-40 seconds slower than 5k race pace with a 200 jog in between+6 by 200 at 800-mile race pace with 400 jog recovery
S-long run
Su-easy
You can do whatever you want, but that program will allow you to run faster by the end of the season. The lactic acid tolerance work will get you to run fast in the next month, but I promise you that you will get very frustrated by the end of the season. You will not see any improvement even though you are working harder. I would suggest some lactic acid tolerance work, but I would do it in the 6 weeks leading up to your peak race and even then not too much of it. Best of luck.
Go more with cragg advocate.
With the 200s, if you decide to still do them even if every other week or so, why not run them at more of a "date pace?" It would be more beneficial.
Remember in base training that you are in base. This means you dont need to be race sharp speed wise. Keep the strides and the hills and youll be able to get all the speed you want in the season. Strength is what the middle distances are about. Lydiard said something on the lines of this: There are loads of guys who can run 47s for 400 but very very few who can run even 1:44 or 1:46 for that matter. It is slowing 5-6 sec a lap! Strength is key.
Definitely add a long run in there. If you are strictly an 800 guy (more 400 than miler) you might not need to go so far but still something like 70-90 min might help.
Just move your legs faster thats how Lein does it.
"800m runner how much they pay? Leon will be there.
Alright, Leon-I'm setting you up for your famous reply- 800M runners that run 1:58 get book loans...
el corredor wrote:
PR PR PR PR PR PR PR
who says PB?
Canadians
In Australia, everyone says that... I say PR though, everyone loves a record.
you damn yanks have no idea, there is a world outside the USA and i think we pretty much all say PB.
who the hell says PR? i could be wrong but im pretty sure its only you guys.
if you are from a country outside the USA where PR is used and not PB, let us know.