Hi, I'm currently working on trying to go sub 2 in the 800m. In indoor I ran 2:01 and I was just wondering if you guys think that is it physically possible that I could drop 5-6 seconds within my time by the end of my spring season? I have currently been doing a lot of hills, speed work, and core is that enough if not what more can I do?
Thank You!
I would go for a long distance run once a week, like 7-10 miles. I know endurance is not as important for 800 runners than speed, but going on one long run a week should help. I would say Saturday is a good day to do it. That's when I do mine. Also hit the weight room if you don't already.
Antonio wrote:
I would go for a long distance run once a week, like 7-10 miles. I know endurance is not as important for 800 runners than speed, but going on one long run a week should help. I would say Saturday is a good day to do it. That's when I do mine. Also hit the weight room if you don't already.
Doing what in the weight room?
I would do a lot of leg work like squat jumps, deadlifts, lunges, calf raises, etc. Stuff that builds up speed. Also some arms like pushups, pull ups, and bench press. Getting stronger arms does help you with running faster.
Dude you can do it, freshman year I ran like 30 miles a week, didn't work much in the weight room and only did semi difficult workouts and I dropped from a 2:07 indoor to a 1:57 outdoor. Keep it up and you'll. get there for sure!
AYYYY It's your boi silento - lemme tell u that's totally doable, I dropped from 2:03 indoor to 1:55 outdoor one year, just keep putting in dat work, work, work ! and u will get dank payoff
10 miles is WAY too long for an 800m runner. Would probably keep it to no longer than 8.
Rudisha runs MAX 30mpw, in season more like 20-25mpw.
You need to think and train like a 400m runner. Power and strength. Lots of weights, lunges, jumping, squats, etc. for cross-training. Also abs and arm strength will help a lot in making sure you maintain your form to power you through that last 200m when your legs start turning to jelly.
Do at least 3 track workouts a week. Intervals should be focused on full recovery and distances between 200-600m. Do plenty of reps, this is how you build your strength.
Running slowly isn't going to help you at all.
Time cannot be dropped. And I don't think you can drop anything inside a number.
formerD1 wrote:
You need to think and train like a 400m runner. Power and strength. Lots of weights, lunges, jumping, squats, etc. for cross-training.
Do at least 3 track workouts a week.
Honest question from a former MD guy. Are you serious about 3 track workouts plus hard weights session every week? Sounds a bit much to me when race season is already on?
Second, take it step by step. Run the 1:58-1:59, then worry about 1:55 or lower. Set yourself small goals, reach them, be happy about it, rinse&repeat.
Take it as far as you can. Hit the weights room hard in the off season.
formerD1 wrote:
Rudisha runs MAX 30mpw, in season more like 20-25mpw.
Rudisha runs way more than that, atleast 60mpw.
Nahshon wrote:
Hi, I'm currently working on trying to go sub 2 in the 800m. In indoor I ran 2:01 and I was just wondering if you guys think that is it physically possible that I could drop 5-6 seconds within my time by the end of my spring season? I have currently been doing a lot of hills, speed work, and core is that enough if not what more can I do?
Thank You!
Whats an aeverage training week for you now?
How fast are you at 400 and 1500m? Slow endurance type of guy or fast?
Core is additional stuff, and shouldn't be a main part of your training program.
I have no idea your age or current training volum, but heres something to think about:
1) Have one 800m workout at race pace.
Slow twitch runner:
Start with 8x200m (rest 2min) at current pace, and then work down.
Fast twitch runner:
Start with 2x5x150m (rest 90sec and between sets 2.30min) at the pace youre want to run at, for you thats 21.7
2) 1500m pace. 2x8x200m, rest 60seconds and 4minutes between sets.
If slow twitch jog the rest between each rep, slowly.
After: a few quick 150m or quick 5-6x100m
3) Longer endurance workout. Cut down 800s for example. 6x800m with 400m easy jog as rest. Start easy, the last one can be slightly hard but none of them should make the 400m jog seem hard.
After easy jogs do light strides. Core and strength additional to these above workouts. Not instead of.
Wrong.
Rudisha did something like 60kilometers per week (35mpw) in the off-season and down to 25mpw in season.
http://www.iaaf.org/news/feature/staying-focused-is-a-huge-challenge-says-rudi
XC season we would do 1, maybe 2 track workouts a week.
Track, since I was a pure 1500m runner it was 3-4 track sessions each week. I would sometimes train with the 400m/800m guys for speed/strength training and very rarely would I train with the steeple or distance guys during track season. Those guys would go on long runs all the time in the spring and I would be doing weights or 200/400m intervals instead.
I run a 400 in 52 seconds that's my pb as of right now, I haven't ran the 1500 in a while
Okay Thanks!
Should I continue to do hills since it's still early in the season because so far we stopped doing hills but I know that hills help MD runners a lot so should i continue to hills on my own?