800 meter -speed endurance

Too late to be doing "speed endurance" also referred to as strength followed by speedwork all in one workout or vice versa. Just work on the speed, that's all you have time for. Strength takes 10,000,000 years, speed takes 2 weeks

Lactate Tolerance (speed endurance workouts):

2-3 X 4 X 200, rest 60 sec reps/1 lap walk sets @1-2 sec/200 faster than 800 pace

5-6 X 300, rest 90-120 sec @ 1 sec/300 faster than 800 pace

3 X 400, rest 4 minutes @ slightly faster than 800 pace

600 @ 800 pace, rest 90 sec, 1 X 200 all out

Pure Quality Workouts

3 X 400 fast, 15 minute rest

2 X 500 @ 800 pace, 15-30 minute rest

1 X 600 time trial @ 800 pace 1-2 weeks before peak race

You normally move from shorter repeats to longer repeats. As you can do the shorter repeats on goal pace, move to the longer repeats. Also, move from lactate tolerance workouts well before peak racing to pure quality workouts closer to peak racing. No lactate tolerance workouts within 10-14 days of peak race.

Also, since somebody will ask why the 3 X 400 workout has a 4 minute rest, here's the answer. Joe Douglas (SMTC) used to have a 400 meter workout that was 3 X 400 all-out with 3 minute rest. The problem was that people kept throwing up all over the track, so Joe shortened the workout to 3 X 350. For 800, you want to do the full 400 meters, but use a bit longer recovery instead the shorter repeats. Barfing ain't cool.

thank you very much for the workouts

If you want to do "speed-endurance" workouts designed for the 800m race, then use reps of 300-600m in the length. Run them at fast paces (within 5% of your race pace). For example, if you are now a 1:50 runenr over 800m (:55 per 400m), then you might run 500s or 600s at 57-58 pace, 300s or 400s at 53-56 pace. To that them well, you need to first build your strength and endurance through longer workouts: longer runs, longer reps, long hills, and short, quick reps to improve short-term power output. One note of caution: reduce the volume of reps you do in speed-endurance workouts as you approach your peak race. You need about 10-14 days to recover from a good speed-endurance workout before you can race at your best. Best of luck! Tinman

Thanks Tinman, that was very informative

Be sure to cover all your bases beginning many months in advance of important competitions, and sensibly increase your workload from season to season (or modify it as necessary) as you mature and learn about your adaptability.

This is an incomplete list, but some useful moderate/hard road or track sessions for the 800m include the following:

For aerobic endurance

* Continuous running of 20-35 minutes at a pleasantly challenging aerobic pace with the final 2-3 minutes picked up into the "hard" effort zone (the "threshold" work is usually preceded by 15-20 minutes of slower running to warm up to the quicker pace)

* 3 x 8 minutes (or 2 x 12 minutes) at a stronger, more focused aerobic pace (slightly above the threshold, with very strong - but not labored - breathing, and no tying up) with 2-3 minutes easy jogging between reps (sometimes followed by a short volume of faster work such as 4-6 x 10-30 seconds fast strides)

For oxygen uptake

* 15-20 x 200m at 3-5 seconds slower than 800m race pace with 100m jog in the same time between reps (Ex: 1:50 man runs about 30-32 seconds per 200m and jogs about 30-32 seconds per 100m)

* 12-16 x 400m at 10-12 seconds slower than 800m race pace with 45 seconds rest periods (Ex: 1:50 man runs about 65-67 per 400m)

Event-specific anaerobic work

* 1 x 600m at 800m race pace, do not stop but go immediately into 600m jog in 4:30, 2 x 300m at the same pace or faster with 300m jogs (no stopping) in 2:15 after each rep, 2-4 x 150m at the same pace or faster with 150m jogs (no stopping) in 60-70 seconds between reps (Ex: 1:50 man runs 1:22 for 600m, 39-41 for 300m reps and 19-20 for 150m reps)

* 500m at 800m race pace, 2 minutes rest, 300m at same pace, 5 minutes walk/jog, 500m at same pace, 2 minutes rest, 200m all-out (Ex: 1:50 man runs 1:08, 41, 1:08, 24-25?)

* 3 x 200m at 800m race pace with 2 minutes rest between reps, 5 minutes walk/jog after last rep, 2-3 sets of (300m at 800m race pace, 1 minute rest, 200m at 400m race pace) with 5 minutes walk/jog between sets (Ex: 1:50 man runs 27 for 200m warmup reps, 41 for 300m reps and 24-ish for 200m reps)

* 4 x 400m at 800m race pace or slightly faster with 3-4 minutes rest between reps (Ex: 1:50 man runs 53-55 per 400m)

Faster speed work

* 6 x 10 seconds accelerations (each one slightly faster so the last 2 finish at top speed), 15-20 seconds recovery between reps (after decelerating to a complete stop), 2 minutes rest after last rep, 1 x 150m all-out, 5 minutes walk/jog, 4 x 10 seconds medium speed accelerations, 15-20 seconds recovery between reps

* 6 x 10 seconds accelerations (each slightly faster), walk or slow jog back to start for recovery, 2 minutes rest after last rep, 1 x 150m all-out, 2 minutes rest, 1 x 300m at 800m race pace, 2 minutes rest, 1 x 300m all-out, 5 minutes walk/jog, 4 x 10 seconds medium speed accelerations (Ex: 1:50 man runs 17-ish for 150m, 41 for first 300m and 35-37? for second 300m)

* 350m-300m-250m-200m each all-out with 400m walk between reps (Ex: 1:50 man runs 24-25 200m pace on each rep)

Precede each fast session with a warmup jog of 12-20 minutes (plus some short warmup strides if not included in the session) and follow each with a jog of 10-15 minutes. Very light static stretching is optional prior to the fast portion of a session and is often helpful following the post-workout jog.

Use the very high-intensity sessions sparingly lest they become counterproductive. High-speed work during the last 9-10 days prior to the most important competitions should consist of mostly short strides.

Taken as individual components, these workouts mean little (again, this is a somewhat incomplete list of necessary aspects of fitness). It is consistent improvement of general fitness (principally aerobic power and running economy) that ultimately contributes most to performance. Also, introducing each stage of effort intensity into the seasonal routine at the proper point, how you string the sessions together, and how you manage your recovery through easy running (or rest) and diet/hydration will have a great bearing on the effectiveness of your preparation.

Aficionados will recognize the pace session of 1 x 600, 2 x 300, 2-4 x 150 and the speed session of 350-300-250-200 (or variants of these) as being publicized by the Soviets as training for their women in the early 1970s. Their most notable athlete of tht era was Olympic champion and multiple WR holder Tatiana Kazankina. The Soviet system as it stood was quite intense; of course, many people suspected rampant drug use by the communist regime, which would better enable athletes to perform high-intensity work more frequently. Nonetheless, these two sessions can be useful if adequate general fitness is acquired first, if lighter transitional workouts are used as preparation for the intense ones, if enough recovery is allowed between sessions, and if all work is managed so as to achieve a synergistic effect.

There are also some nice pre-season and early season sessions involving progressively advanced drills, as well as some effective hill sessions. But we'll leave those for another time.

speed kills, i think thats a good workout but think the emphasis in speed endurance is on short recovery. For 3x4x200m 30sec would be ideal. 60sec rec would be way too much for such a short distance

Zuzu's:

Could you, if you have time, go into those drills/hills sessions you mentioned?

eliterunner wrote:

speed kills, i think thats a good workout but think the emphasis in speed endurance is on short recovery. For 3x4x200m 30sec would be ideal. 60sec rec would be way too much for such a short distance

Many people, particularly high school athletes, cannot run that workout. I can, but I can also run 10.5 for 100m. Likewise, people who are not El Guerrouj or Steve Scott have a very difficult time with 6X400 with rest of :30. I've found that people who cannot run 12.0, let alone 11.0 or faster, have a much harder time with short recovery speed endurance and Coe/Horwill/5-pace training, and I suspect that Tinman would agree with that assessment.

For someone starting with 2-3X4X200 in :60--and staying with the same workout--there would be a progression to recovery in :45, then :30. My experience is that such an athlete is better off progressing to 300, then 400, then longer repeats (closer to race simulation) once they can run 3X4X200 on pace, than they are running the 200's with less rest.

ZuZu

good stuff. Can you let me know who you are.

grantglen@hotmail.com

Thanks

Glen

It's interesting Glen--I think you'd find Zuzu disagrees strongly with the same stuff you advocate as year round training. I see you often promoting the anaerobic, run until exhaustion type work year round. His stuff, if you've read it, is precisely the opposite.

SpeedKills--

Since you are obviously a top sprinter (10.5 100), what would you say to a distance runner who has used all the normal speed training for an extended time period (short uphill sprints, strides after every run, form drills, speed maintenance workouts with the last few reps at top speed) and has seen little to no improvement?

I do 150m's when healthy (injured now) and my fastest time, sprinting the last 2 reps, is 21.1. How can I get fasteR?

100m wrote:

SpeedKills--

Since you are obviously a top sprinter (10.5 100), what would you say to a distance runner who has used all the normal speed training for an extended time period (short uphill sprints, strides after every run, form drills, speed maintenance workouts with the last few reps at top speed) and has seen little to no improvement?

I do 150m's when healthy (injured now) and my fastest time, sprinting the last 2 reps, is 21.1. How can I get fasteR?

Pure speed workouts. 2x5x40m and such. The rest should be roughly a minute for every 10m. If you want to work your top end speed, you should do between 40's and 60's, never more. You can also do 60m in's and out's, using the middle 20m as a sort of fly zone, where you maintain your speed and form, but are exerting as little effort as possible.

Yes ZuZu, could you post your pre-season/ early season advanced drills and hill workouts?

SpeedKills:

10.5 is pretty damn fast. What are some of your other PRs? 200, 400, 800, 1500/mile, etc. etc.? I would like to hear them, but I understand if you don't want to give such information. Thanks.

hey speed kills, i do have a low 1.45, 800m too, i do agree with you regarding the workout especially if it involves high schoolers

eliterunner wrote:

hey speed kills, i do have a low 1.45, 800m too, i do agree with you regarding the workout especially if it involves high schoolers

Who are you? 1:45? I believe you, but you are among a handful in the world. That is an unbelievable time.

redundant wrote:

Pure speed workouts. 2x5x40m and such. The rest should be roughly a minute for every 10m. If you want to work your top end speed, you should do between 40's and 60's, never more. You can also do 60m in's and out's, using the middle 20m as a sort of fly zone, where you maintain your speed and form, but are exerting as little effort as possible.

It isn't redundant; if you read what I said, I mentioned I did pure speed workouts consistently and saw little improvement. And I know I am not at my peak potential speed, either. I did workouts of the type suggested

OOps

then you have missread me. The last thing I suggest is year round anaerobic. If you read my stuff on run-insight.com you will see the total reverse. My philosophy is simple. Huge strength and endurance in the winter, fast and hard training in the summer. If you notice I have run several marathons including 2:36 for my first. I did not do that off anaerobic training. I also had a best 20k of 60 when I was 36. That does not come from anaerobic work. Throughout my career I was in the forest orienteering nearly every week and sometimes 3 or 4 times. But yes I do think you have to train hard and even in the winter you need to do long hard runs or race quite frequently.

This just shows the danger of taking a slice of someones training and then assuming that everything is like that.