800m Fall training

I dont see why you need such a difficult and long V02max workout months before your season starts.

Looks OK to me. The VO2 max session seems OK. Perhaps do it on Saturday and give yourself a really easy day on Friday? And substitute an occasional XC race once in a while - just to check progress??

You are coming off a long injury what was the injury? If this is your fall workout plan I suspect your injury was an overuse injury.

I think your fall plan is too difficult. I would recommend more Lon aerobic runs and less strenuous speed work for at least 3 months.

Continue this workout plan and you will be reinjured before the season starts.

Can you explain how doing multiple 40-60-90 minute easy runs is supposed to help a 110 second race?

Sunday is ok, but swap it around. I hope this is pure speed development.

Have an off/recovery day each week, where you roller, stretch, do some pool work etc. On that schedue, Tuesday is best. Give your legs a rest.

Also, I would recommend working in diagonals each week. They get you close to 800 speed work, the reps are shorter and don't hammer you too muh, the short recov gives you a worthwhile aerobic workout. You can do this weds instead of what you have, or alternate diagonals one week and 200m hills the other. I don't see the point of multiple 150s at that stage.

200 hills are not short hills. 5-6 second hills are short.

Lifting twice a week - tick, I hope you know what you're doing

Speed development Sunday, tick

Vo2 max ok, and look up Billat's vVo2 max stuff. Very good for 800.

Short speed development the day after a 90 min run - no. Speed development should be done fresh, say the morning after an off or easy day, and you can do some aerobic work in the afternoon (after speed work in the morning), though physiologists might tell you to separate working the different energy systems.

Lifting the day after CNS work, or shorter intervals, tick.

I doubt you can actually do this for very long.

Did you make this up for a joke?

Do you not want peak for June next year?

There is alot of contradictory sessions in this plan for a fall base plan.

40 x 150m, you must be taking the micky. Especially after doing weights twice and 90 min runs

Most Kenyans have a Lydiard type base between Oct and Jan.

Since I've been off running for a long time I was thinking I need a harder workout once a week to get back into fitness as both the tempo and the short 150s are only medium effort.

Yes that might be a good idea but moving it to saturday would mean that I also have to move the Longrun to another day and cut that days workout?

Yes you are correct that the injury was a stress fracture but I don't see how doing more easy milage would decrease the chance of reinjury. Maybe I made the plan sound harder that it really is, both the tempo and 150s are actually only medium effort days and not very taxing, the tempo being at around AT pace and the 150s at treshhold like intensity.

Point of easy runs are to develop oxygen transportation system and working economy if I've understood it correctly. I could replace one or booth one hour runs by aquajogging or biking if you think it would be a good idea. I will try to do the speed day on fresher legs from now on though. The billat stuff actually look fairly similar to what I am doing in the 150 session but harder.

As I wrote earlier the 150s are not an all out session but rather medium effort. I didn't make it as a joke but tried to do as good as possible of a plan taking inspiration from the Sub 150 800 tread. What do you mean with it having lot of contradictions?

I think I am already close to the edge in terms of milage and fail to see how a Lydiard base would be better for 800 compared to what I have now.

Falling to bits wrote:

I doubt you can actually do this for very long.

Did you make this up for a joke?

Do you not want peak for June next year?

There is alot of contradictory sessions in this plan for a fall base plan.

40 x 150m, you must be taking the micky. Especially after doing weights twice and 90 min runs

Most Kenyans have a Lydiard type base between Oct and Jan.

As I wrote earlier the 150s are not an all out session but rather medium effort. I didn't make it as a joke but tried to do as good as possible of a plan taking inspiration from the Sub 150 800 tread. What do you mean with it having lot of contradictions?

I think I am already close to the edge in terms of milage and fail to see how a Lydiard base would be better for 800 compared to what I have now.[/quote]

You don't need to do 40 of them.

You don't need to do 100 miles per week but 50-60 of base conditioning, unless you are seriously fast (400m type) you will struggle to peak. With the exception of 2 or 3, the best 800m runners of the last 50 years have also been milers.

So would it look OK if I simply made that session shorter and easier such as diagonals and kept the rest the same?

looks good to me. There are a lot of true distance runners on this site who don't really understand 800 training and they will try to give you bad advice.

You should consider lifting on your workout days. Give your legs a couple days where you aren't hitting them with intensity, just easy running. You could move your Monday lift to Wednesday, and your Thursday lift to Friday or Sunday.

A responder commented about the Kenyans using a Lydiard system from October to January. I concur!!

This poster should read a few books and he will learn that base training should be done for as many months as possible.

There is also no need to be doing 2 workouts per day.

Stress fracture was mentioned. Are you running on the road? If so stop immediately and switch to grass, dirt or mulch trails. You should also be taking calcium and vitamin D supplements.

This workout plan is far too strenuous considering your track season is 6 to 8 months away.

The 800 was my specialization and the 1500 and 400 my 2nd.

I don't like that training you wrote up at least for me.

This was the time of year that I often ran with longer distance runners.

Often I would run 1/2 to 80% of their long runs with them 2-4 times a week. I would run half marathons a couple of times more for fun and a change.

The 2 years I ran a December marathon at a jogging pace I came back to the following outdoor seasons and ran my fastest 1500, 1 Mile and 2000 meters races ever.