2x400 @54

No mention of recoveries.

ukathleticscoach wrote:

No mention of recoveries.

Enough to not get injured, or defeat the purpose of the workout. Maybe 5 mins at first, but ideally 2 mins eventually.

I think you'll probably be good for a few weeks but after a month or two your endurance is going to suffer and you're going to get slower

ThatAverageRunner wrote:

I think you'll probably be good for a few weeks but after a month or two your endurance is going to suffer and you're going to get slower

Then what if I increase reps instead doing 4x54 w/ 1:30 recovery by then

i would suggest doing this workout only once a week, and maybe in this way:

2x(3x400) at 5 min between reps and 10 min between sets

If you want to run fast in May-June, you don't need to be doing long specific reps right now faster than 800m pace. If you are wanting to do some 800m work, you can do 2 x 5 x 200 w/ 60-90'' rest at 800m to Goal 800m pace a few times. With your speed, you need to really be a 1500m runner. My best 800m runner had PR's of 22.9, 49.7 and 1:55.1 out of high school. We worked on 60-90m Hills Sprints, 80-120's at 400m speed, 200's at 800m pace, and tempo runs/intervals all fall and winter. Most of his specific sessions indoors came from races (400,500,800,1000m). During the spring we started running Goal 800m sessions like, 5 x 300m 4' recovery, then 4 x 400m 5' recovery, then 3 x 500m 7-8' recovery.

He got down to 1:48.3 and 3:54.1.

qualiity not quantity wrote:

i would suggest doing this workout only once a week, and maybe in this way:

2x(3x400) at 5 min between reps and 10 min between sets

That sounds kinda reasonable, however, I’ve got recurring tendinitis right now, so it is a gamble to do anything that long.

EmersonLakeandPalmer wrote:

If you want to run fast in May-June, you don't need to be doing long specific reps right now faster than 800m pace. If you are wanting to do some 800m work, you can do 2 x 5 x 200 w/ 60-90'' rest at 800m to Goal 800m pace a few times. With your speed, you need to really be a 1500m runner. My best 800m runner had PR's of 22.9, 49.7 and 1:55.1 out of high school. We worked on 60-90m Hills Sprints, 80-120's at 400m speed, 200's at 800m pace, and tempo runs/intervals all fall and winter. Most of his specific sessions indoors came from races (400,500,800,1000m). During the spring we started running Goal 800m sessions like, 5 x 300m 4' recovery, then 4 x 400m 5' recovery, then 3 x 500m 7-8' recovery.

He got down to 1:48.3 and 3:54.1.

Thank you for the insight, I really do appreciate it. Like a said earlier, I’m dealing with a bit of an injury so I don’t really have the option to build and prepare properly for a season. As of right now, my goal is just to do something light and challenging and hope I gain some fitness somehow. On a side note, I have thought too that I had more potential for the 1500 at times, but I guess I just never found my light for the event.

If you are dealing with injuries, you can always do bike or pool workouts that are longer.

One thing that you can do with 2 x 400m is start at 3-4 minute recovery and then over time get down to 1 minute recovery.

Hey dont know if this is helpfull, but I know a couple of guys who used this Dellinger-progression to stay sharp for the 800 meter, assuming you are aming for the indoor, despite your injury?.... I would recommend doing 3x300 after drill 1-5 and 2x400 after drill 6-9, with no more than 5/6 min rec. respectively...

Best of luck...

Bill Dellinger Oregon 800 meter workout

The 800-meter Simulation Drills

(Used in the 800 and 1500 training pattern):

800 Simulation Drill #1: Run 800 meters like this:

First 100 meters at Goal Pace.

Middle 600 meters at 80 seconds pace for 400 meters.

Last 100 meters at Goal Pace.

800 Simulation Drill #2: Run 800 meters like this:

First 100 meters at Goal Pace.

Next 200 in 40 seconds.

Next 100 (to the 400 mark) at Goal Pace.

Next 300 in 60 seconds.

Last 100 meters at Goal Pace.

800 Simulation Drill #3: Run 800 meters like this:

First 200 meters at Goal Pace.

Middle 400 meters in 80 seconds.

Last 200 meters at Goal Pace.

800 Simulation Drill #4: Run 800 meters like this:

First 300 meters at Goal Pace.

Middle 300 meters in 60 seconds.

Last 200 meters at Goal Pace.

800 Simulation Drill #5: Run 800 meters like this:

First 300 meters at Goal Pace.

Middle 200 meters in 45 seconds.

Last 300 meters at Goal Pace.

800 Simulation Drill #6: Run 800 meters like this:

First 400 meters at Goal Pace.

Middle 200 meters in 45 seconds.

Last 200 meters at Goal Pace.

800 Simulation Drill #7: Run 800 meters like this:

First 200 meters at Goal Pace.

Middle 200 meters in 45 seconds.

Last 400 meters at Goal Pace.

800 Simulation Drill #8: Run 800 meters like this:

First 500 meters at Goal Pace.

Middle 200 meters in 45 seconds.

Last 100 meters at Goal Pace.

800 Simulation Drill #9: Run 800 meters like this:

First 100 meters at Goal Pace.

Middle 200 meters in 45 seconds.

Last 500 meters at Goal Pace.

The 800m simulation drills for the 400/800 runner only goes to #5, 6-9 is for 800-1500 runners.

15 minute rest. Good speed endurance. But, you would only need this maybe twice a month. You are looking for an enzymatic adaptation, so you do not need a lot of this.

If you are in track season on a team you could run before hundred open and the 4 x 4 at a meet and get the same effect.

I meant to say you can run the 400 open at a meet and the 4x4