Quest to sub 1:50.

800ftw. wrote:

Something else I wanted to ask was what kind of gym work should I do? I want to start some strength exercises like weights

Along with some weight routines I would add some leg-strengthening exercises such as calf raises and side-lying leg lifts. Strengthening the muscle around your knees and hips will reduce risks of injury.

I ran 1:48 a bunch of times in college, as well as 3:47. While I feel that workouts at paces between 800 race pace and mile race pace worked best for me, i also did 2 to 3 mile tempos followed by a few fast 300s every couple weeks. Also, I found a long run every 7-10 days to be of huge benefit for the kick in an 800.

I agree with the 600 all out workout. A very similar workout i did twice a season (usually 2 weeks before a target race) was 600 all out, 6 minutes recovery, 400 all out.

So do you recommend high reps like 10+ or low like less than 5?

What kind of pace were your 3 mile tempos? And how long and far were your long runs?Also to 'injury sucks' I try to do these kind of exercises a few times each week.

Pahantuc wrote:

I ran 1:48 a bunch of times in college, as well as 3:47. While I feel that workouts at paces between 800 race pace and mile race pace worked best for me, i also did 2 to 3 mile tempos followed by a few fast 300s every couple weeks. Also, I found a long run every 7-10 days to be of huge benefit for the kick in an 800.

I agree with the 600 all out workout. A very similar workout i did twice a season (usually 2 weeks before a target race) was 600 all out, 6 minutes recovery, 400 all out.

Unfortunately I have been ill the last few days but I'll update this thread anyway.

I did manage a session feeling quite awful still on Tuesday.

It was 2x400m with 60s rest, then 10 minutes, followed with 4x200m with 45s rest. Times were not that great. Ran 58 59 then 28 28 29 30. Session was run alone which I find hard.

I hope that I will be able to get back on track soon!

[quote]800ftw. wrote:

So do you recommend high reps like 10+ or low like less than 5?[quote]

That's really a loaded question. I'll go back to NSCA recommendations.

Overall, it depends on the training cycle you're in.

During your preparation phase (base phase/early season), 1-6 weeks should be devoted to hypertrophy/endurance. So low to moderate weight (50-75% 1RM) and moderate to high volume (3-6 sets of 10-20 reps). Basic strength work specific to the sport should be the next focus. High intensity (80-90% 1RM) with moderate volume (3-5 sets of 4-8 reps). After this phase, transition to a Strength/power phase. High intensity (87-95% 1 RM) and low volume (3-5 sets of 2-5 reps). This is also the phase where you want to include speed drills, such as sled push/pull; short, fast hill sprints; plyometrics; and heavy weight.

This preparation phase can be broken down into several microcycles. Microcycle 1: hypertrophy/endurance. Microcycle 2: basic strength. Microcycle 3: strength/power. Let's say you give yourself 32 weeks for your base and non competition train up. Instead of doing 3 ten week microcycles, you can do 2 mesocycles ( micro 1, 2, 3) with each microcycle at 5 weeks with a transition/off week in between mesocycles.

After this macrocycle, include a transition week of low intensity, lower volume, or a combination of both before the beginning of your competition period.

During competition phase, your maintenance work should be moderate intensity (80-85% 1 RM), with moderate volume (2-3 sets of 6-8 reps). When peaking, include high intensity (93+% of 1 RM and low volume (1-3 sets of 1-3 reps). Basically, you're trying to maintain the gains you made earlier in the season rather than make bigger gains in the weight room.

I don't know where you are right now in terms of peaking/racing. If you're already racing, then I'd stick with 2-3 sets of 6-8 reps at 80-85% 1 RM 1-2 times a week. But ultimately it's what you want and what your body is telling you.

Thanks for the info!

I'm miles away from peak competition really, if you see my reps I'm not in great shape. Hoping to be in PB shape by July/August really

What type of injuries do you get? Do you know your problem areas and do heaps of prehab? That's the key.

Training wise, the sprint sessions shouldn't be an add-in after aerobic work. You should do a specific session each week working on improving your top speed. Ideally you'd have a sprint coach to help you with form and a strength coach (or the sprint coach) to tell you what you need to do in the gym to get faster. The faster your 100-200, the more comfortable a 54 second first lap will feel. Obviously you don't rain like an out and out sprinter, but you need to incorporate elements of their training.

Simple speed work is neglected by too high a proportion of coachers and well-wishers.

I think doing a bunch of diagonals once every 7-10 days helps a heap too. They aren't long enough to hammer you with lactic in the off-season, but will give you aerobic benefit with the short recoveries, and will teach you how to run fast but relaxed at race pace. But work up to 30-40 of them in a session.

I went from 1:55 HS to 1:47 my freshman year. My advice is that your improvement is way more than the workouts, which are important. Other things that are important: teammates, routine, regular easy runs, a supportive coach, knowledgeable fans, avoid injury, avoid sickness, healthy diet, celebrate success, sleep, one strong interest beyond running, good competition, a support system, goals, a hero, and the list goes on.

Is that 1:55 to 1:47 in one year!? How did you do that? Any key workouts? And what was your ultimate PB, surely that shows 1:45 potential

I know that consistency is the most important thing. What have prevented this for me is knee problems.

OK update.

Had a bad week of training last week due to illness.

Anyway,

Monday ran 5 miles in 34:45 followed by circuit exercises

Tuesday ran 5k in the morning then did 3x5x200m 45s rest between reps and 10 mins between sets. Ran 28-30 for all reps, accidentally ran a couple 27 highs which hurt me later on!

Wednesday ran 5 miles and did some circuit exercises

Thursday ran 5k and also did 500, 400, 300 then 400, 300, 200, 100 with 2 minutes rest, ran 1:18, 59, 44 then 59, 44, 26.5, 12.5.

Felt quite sluggish from the mileage this week.

Seem to be having very sore calves, but not soreness in my other muscles like hams/quads. Anyone got any advice on this?

Bump please

Link to the epic sub-1:50 thread:

http://www.letsrun.com/forum/flat_read.php?thread=2669719

Thanks for the link. I'm going to keep this thread going anyway as a record of hopefully my progression and for people to offer their opinions. Also does anyone have any advice regarding my sore calves? My IT band has been flaring up a bit as well.

For anyone still interested:

Ran a 400m time trial today in 52.0. Ran very even splits, hit 200 in 26.x so ran second 200m faster. Legs felt very sluggish to get going probably from this weeks increase in running.

Did an easy 5k in 20:30 after.

Confidence boosting as I think I am in mid 1:53 shape off little training based on past experience.

Have you seen this site?

It looks like a pretty great summary of a lot of great 800m information from some of the best coaches.

Nice article thanks.

I finished off the week with another 5 miles on Sunday so I ran around 30 miles this week.

Feel OK apart from the stiff Achilles!

Monday I ran 5 miles easy in 35 minutes and did some circuit exercises in the gym.

Ran 5km today (Tuesday) in the morning. Evening was track.

Cutting down the 200m reps to be faster and get closer to 800m pace.

Did 3x4x200m with 45s between reps and 10 minutes between reps. Times were roughly:

29.5, 28.5, 28, 27.5

28.5, 28, 27.5, 27.5

29.5, 29, 29.5, 27.0

Was really tough alone and ran in flats to save the legs last set hurt

Any feedback would be great!