Long Run for 800m.

My total guess or feeling is Rudisha probably doesnt go higher than 6. But maybe someone in the circles could tell us. If he is doing 35 miles for base and 10 are gone for the long run that leaves 25 for speed, interval, tempo and maybe some recovery days eat a few miles too.

Each week I would shoot for 3 workouts and 3 jogs.

2 short intervals each week, 150m - 200m range, or 300-500m if feeling adventurous. Plenty of resources here on how to structure your interval sessions.

Plus 1 really hard short tempo run of maybe 15-20 minutes.

Add a 6 mile fastish run. The rest of your days can be easy hobby jogs.

That can be the foundation of your training and fill in the gaps/adjust as appropriate.

Make sure to do plenty of drills and weights whenever you find the time.

Thanks Former D1. Should I do

Mon-interval

Wed-interval

Frid-15 tempo

Sat. Semi fast long run

Or fswitch wed and friday around?

Thanks for your help.

The people that have said it depends on your background are correct. If you are a speed type then your longest run will be much shorter than an endurance type. I'm sure you can find examples of elites doing the opposite but remember not all elites train correctly 100% of the time, most are supremely talented and get away with training that is 75% of the way there.

For a true speed type then ~45 minutes is about plenty. For a true endurance type then ~90 minutes may be more beneficial. There is so much variance between individuals that not one amount can be prescribed for all.

Rudisha's longest runs are 12km.

Coe was said to run more than 12 miles.

There is less than a second between their bests and the slower of the two ran his on a far inferior track.

Thanks Metric

Switch the two.

You could also think about doing two intervals a week plus two intervals when youre not yet peaking.

M: long intervals

W: short intervals

Th: tempo

F: longish run

S: tempo

Once you are trying to peak obviously do at most 1 tempo a week, the rest should be 150-300m repeats. Maybe throw in a 600-200 session here and there.

How long is the long interval? Can you give me an example of your bread and butter must do long and short interval workout. What about the rest between reps? Thanks a lot.

formerD1 wrote:

6or79 wrote:

86-81=?

You have 1 week. For you, calculater is allowed. Also to ask your big sister. No, try your best - good luck!

So your point is...Coe ran his 1500m PR 5 years after his 800m pr? Oh my god I stand corrected! It was FIVE not SIX years!!

Lol talk about missing the forest for the trees.

Hey Formula1, you got it! And so damn fast. This clearly shows how important it is to go to Stanford.

Next lesson will be how to act with people who have an different approach for subjects which can't have an ultimate answer at all. Again a small hint for you: calling them by bad names is not part of it. But this is for next week. For this week you have done enough, we shouldn't rush anything.

Non responsive. Non sequitor. Whatever you want to call it.

Guess I hit a nerve lol.

Bro, intervals and rest are tailored to your speed and endurance levels.

Tell me what your time is for the 400, 800 and mile and mileage and lets go from there. You dont want to be doing the same workouts as someone mich faster than you.

400-54

800-dont know never did it. Which is why I started this thread because I want to start training for it.

Mile-4:57 in training

Half marathon 1:13:55

40 miles a week consistently when I did this. Long run was 10 miles always.

Thanks again.

I know am slow and my speed sucks before I hear it.

But I only have time for 30 miles a week now. Basically am asking whats the best way to train if thats all I have time for. Thanks a lot.

formerD1 wrote:

Rudisha ran 35mpw during base. Do you honestly think he did a 10 mile long run?

Rudisha also has 45 second 400m speed, over a decade of training behind him, and trains at very high altitude. Therefore his training methods would be inappropiate for the 99% of 800m runners who have much slower 400 speed, far fewer years of training and live very close to sea level

formerD1 wrote:

Rudisha ran 35mpw during base. Do you honestly think he did a 10 mile long run?

Rudisha also has 45 second 400m speed, over a decade of training behind him, and trains at very high altitude. Therefore his training methods would be inappropiate for the 99% of 800m runners who have much slower 400 speed, far fewer years of training and live very close to sea level

Some suggested workouts.

Short intervals:

12x200m at faster than mile pace, with 200m jog rest or 100m walk rest [recovery should be short]

10x150m at faster than 800m pace, with 200m walk [almost full recovery OK]

Long intervals:

4 sets of 500/300s. Done at mile pace. 200m jog/walk recovery for the 500m, and 100m jog/walk recovery for the 300s [feel free to increase sets to 6 and take a 5 minute break after set 3 and repeat] [recovery should be as short as possible]

Same as above, but do 600/300s. 200m walk rest after 600, 100m walk rest after 200.

Play with the number of reps and recovery times, but make sure you know when you're allowed to fully recover and when you're not. The point is you want to be recovered enough to go faster than current 800m speed for the 150/200m distances, but the 500/600s will be done at mile pace and are to push your VO2max and lactate threshold levels so you should not get full recovery before those reps.

Juanterano longest run was 13km fartlek.

That sounds perfectly reasonable. That basically sounds like a base building light interval workout of 8 miles.

13 mile LSD type runs don't make much sense to me.

Again, so what? Juantorena was (correct me if I'm wrong) the fastest 400m runner ever to also compete internationally at 800m. For everyone else with slower 400m speed, endurance is more important. I'm not saying everyone should be doing 13 mile long runs, but for many 800m runners it is perfectly appropiate. Get out of the mindset that low mileage high speed training is the only good 800m training method.