Trying to go sub 1:55 and sub 50 this season

Training Advice/Discussion 800

4 years ago 10/15/2019 9:06am EDT

I'm currently trying to put together a rough training program for the 400m and 800m. I'm currently running on a collegiate running club and I'm hoping to get back to my peak shape. Last season I was injured on and off for almost the entire year, and I was still getting use to running in college. This year I feel much better prepared and I'm really shooting to try and run sub 1:55 in the 800m and sub 50 in the 400m this season. My personal bests from highschool were 50.26 and 1:56.40. Last season injury caused me to do basically no speed work until the last week or two of the season and almost no winter training so my season best's were only 1:57:99 and 51.9. I've been hitting around 50-55 miles per week for XC training this fall, but I'm not sure how much mileage to drop once the track season comes. I'm also having troubling figuring out how to balance 400m speed training with some 800m training. Any advice to help reach these goals would be really appreciated.

4 years ago 10/15/2019 11:51am EDT

re: shmeecle

shmeecle wrote:
I'm currently trying to put together a rough training program for the 400m and 800m. I'm currently running on a collegiate running club and I'm hoping to get back to my peak shape. Last season I was injured on and off for almost the entire year, and I was still getting use to running in college. This year I feel much better prepared and I'm really shooting to try and run sub 1:55 in the 800m and sub 50 in the 400m this season. My personal bests from highschool were 50.26 and 1:56.40. Last season injury caused me to do basically no speed work until the last week or two of the season and almost no winter training so my season best's were only 1:57:99 and 51.9. I've been hitting around 50-55 miles per week for XC training this fall, but I'm not sure how much mileage to drop once the track season comes. I'm also having troubling figuring out how to balance 400m speed training with some 800m training. Any advice to help reach these goals would be really appreciated.

Choose one event, prioritize, and focus on it. Do you want to maximize your 400m potential or your 800m potential? Don't try to just balance them together. If you focus on the 800m, it is very likely the speed work when you're in racing season for the 800m will be more than adequate to drop your 400m time (just maybe not as much as you would focusing just on the 400m, but pretty close to what you'd get if you trained for both, unfocused on either). It wouldn't work vice versa though. I'd probably just focus on the 800m if I were you.

4 years ago 10/15/2019 12:16pm EDT

re: shmeecle

Base

1; 4-6k tempo 3;40-30 min per km than 10min 3*60 to 100m with 4-5min rec all out

2, 2*4*600 with 90s and 6min around 1.48 than 2*150to 200 2min rec bit slower than 400pace

3; 30min jog 8-9min mile

4; 4*4min at 85%mhr one min walk than 10min rec 2* 150-200 hill with 10min close to all out but with nice form

5; 3*4*300 w90s and 6min bit slower than mile pace 47ish last one all out 40ish usually

6;same 30m jog

And a day of

Pre comp

Close to races intervals either 1/2 as usual and 800-1200total of reps with minimal rest ex4*600 than 10 min 3*300 40sec rec at 40ish

Or 600-500-300 8min rec at 1500- 800-400pace

I ve run 1.50 49.5 on this

Good luck

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