800m training schedule

I also do a light 30 minutes on the eliptical each night for some low impact active recovery

dont tell us your current times, goals, training background or anything helpful like that.

Current time is 2:05 for 800m and 4:30 for 1500m. I'd like to get my 800m time down under 2:00 by next January. Have been running off and on for the past 6 years but have just started taking it seriously this past year.

Too much quality days....cut to 2-3 times per week.

I know because I`m magic

Which workouts should I cut out?

That schedule looks like you're doing a lot of high intensity work and mixing different phases of training together. It doesn't look like a great schedule for building general baseline fitness (I assume you're in the offseason and will be racing 800s in February?) and you'll probably be fried in two weeks.

Are you more of a 4/8 guy or an 8/15 guy? If the latter, you can benefit a lot from working on basic speed during the offseason, and I'd expect you to be training to put up strong times at 300/600 indoors (somewhere in the realm of 38/1:25 for a 51/2:00 guy). If you're more on the 8/15 side of things, or even something pretty even--say 53/2:00/4:40--I'd almost always recommend spending the offseason building your base. Most kids are underdeveloped aerobically, and upping mileage during the summer can be one of the best ways to transition into a strong training block when the season starts.

Of course, all this depends on when you're trying to run fast, but assuming your goal is a strong 800 in winter or spring you'll want to switch things up, since your schedule will have you plateauing and then deteriorating come February.

Don`t run tuesday 4 x 1500 and switch thursday-saturday and cut saturday fast....then :

mo: 3 x 4 x 400 ( or 8-12 x 400m at maxVO2-pace or repeats 7-8 x 400m at racepace )

tu : easy distance

we: easy distance

th: 4-6 x 1000 m

fr: easy distance

sa: easy distance

su: off

That just seems like such a little amount of higher intensity work but maybe that would be better for me, would every other day work?

Something like:

day 1- 3 x 4 x 400 + core

day 2- easy 12k + short plyometric workout

day 3- 6 x 1000 + upper body circuit

day 4- easy 12k + core

day 5- 4 x 1500

day 6- fartlek 10k + upper body circuit

day 7- off

The key is to hold the high intensity just for 2 days when you concentrate the energy into that days workout perfect. If you run hard ( even a fartlek is hard) 4 times a week neither high intensity will be effective ......you get too less recovery.

Coach J.S.:

Am I understanding you correctly that you are suggesting 7-8 x 400m at 800m race pace? Seems close to impossible even with long rests.

I don't see any speed development in there.

As an 800m/1500m runner speed will always be a big part of your race. You need to have the ability to run significantly faster than what you are going to race at.

Think of it this way. If you can run even a 12 second 100m, then running 15s is relatively "easy" if you are shooting for 2min 800m. If you can run faster, then even better.

For both of your races speed and running fast efficiently will be king.

Personally, I would do all the speed work prior to the hard sessions. 6-10 reps with great recovery of ranging from 40-110m after warming up fully and before doing the real workout.

mrtiger wrote:

Monday- Core in the morning + (3x4x400m 1 min/8 min) at night

Tuesday- Plyometric workout in the morning + (4x1500m 5 min rest)

Wednesday- Upper body circuit workout + 12km progression run

Thursday- core workout in the morning + 8x600m with 2 min rest

Friday- Plyometrics

Saturday- Upper body circuit workout + 6x1000m with 3 min rest

I suggest

-1 short speed workout per week ~50-150m sprints @ 90-100% with full recovery, possibly circuits/weights afterwards

-1 tempo-threshold run

-1 day of repetitions at 800m-10k pace, weekly variation.

-800-mile effort strides before workouts

-easy runs

-take a day off weekly / down week every 3-4th week

It's rubbish you've got no mileage

m: 10km easy + 5x100m @ 800m pace

t: 3x4x400m @ 1500m pace, 1min/4min

w: 12km easy, lifting (upper body)

t: 6x1000 @ 5000m pace, 1.5min recovery

f: 10km easy, lifting (lower body)

s: 16km progression, 8:00>>6:30

s: off or x-train

-Do core 2-3 times per week anytime

-Lift for strength, not size: 5x5 reps @ 8RM

-Add 5km as a double on easy days to add recovery

-X-train any day as a double if injury prone

You had too many workouts. With that kind of crazy schedule with 4 hard days and two easy days, you'll get injured or peak too early and burn out. You want 2 workout days per week, 3 recovery run days, 1 long run, and an off day from running.

No....you are correct there. 7-8 x 400m at 1500m racepace is correct. Instead repeats f.ex 2 x ( 500m, 300m,200m) with long rest between at 800m_racepace is correct.