training program for 800m and 1500m

from Coventry University. High School: 25-45 miles per week, 34-46 weeks per year. Start with Lactate Threshold #1, then read #2, then read #3. Increase your milage and training load gradually and slowly. Hills sprints are very beneficial for all type of runners. Also competing were High School students Marz Kwa in the shot put, javelin and hammer throw, Oliver Thiessen in the 2000m, 3000m and steeplechase, Alejandro Fisher in the 1500m and javelin and Violet Owen in the 800m and 1500m. Summary of the fundamental period: 7. 3x400m 5 min rec. 10x300m. 8x150m 3 min rec. Most of you interval training should be at a controlled pace, where you are running within your own limits. Reduce recovery 8 min set rec. Watch for signs of overuse injuries. Low volume. The short fast speed training later becomes longer and slower. Be fresh mentally and physically for the hard days. Running the intervals faster, but with longer recovery and reduced total volume. * 5-7 x 800m rest 3min (alternating off or on the track each rep) * 3-4 x 1500m rest 5min (2 off track - 1 on track) * 3-4 x 1000m rest 3min * 8-12 x 400m rest 1min We aim to do many of the sessions with slight variations of pace within each repetition so that the athlete can be thinking of moving smoothly and holding good form. 1515 sec hill sprints (225s running) If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. Training for a 1,500-meter run involves more than preparing your heart and muscles for the intense physical demands. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. 5: 2600+2600+1600+1x600m rest=3/5/6 (3600m) The weight room is likely very important to this athlete. Type I 800m Runner (Speed Based) Mileage / Volume. Weeks 10-17 are likely some of the highest volumes of the season. There is a helpful information on the website that addresses nutrition as well. Most active athletes naturally have a range of paces in their training cycle. Intense, but effective! This approach does not work for colleges, where 800m runners compete for Indoor League Championships in late February, and then for Outdoor Leagues in early May. Junior Middle Distance Program. 4:00 Rec between reps. 1000m. (3-5k pace), Medium length aerobic intervals: Mo Farah and Galen Rupp incorporate exercises like these in their training program. She also loves chocolate well, she owns50% of a chocolate shop in Loughborough. Endurance Training for the beginner - 800m, 1500m, 5k, 10k, walks Endurance Training The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of the 800 metres, 1500 metres, 5 km, 10 km, walks and steeplechase events. 8x150m sprints flat (1500m). Read Daniels Running Formula (Daniels) and Road to the Top (Vigil) to expand your understanding of aerobic development at an Olympic level. Examples on how you can progress the short aerobic intervals during the special period: 1. A new HS runner should allow several months of work to get to these volumes. ( 10k to 1500m pace) 8x100m flat @ 90-95% effort. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. The athlete that starts out slower in the race has the added risk of navigating lane changes and crowds (tactics), which can be overcome with experience. Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. The endurance phenom (Type II) will likely hold the high mileage closer to Week 17. On Wednesdays she starts with a short run of about half an hour, then an easy run in the afternoon / evening. Background Discussion Many 800m athletes follow a single periodized year in a fashion that involves Weeks 20-26: 7 Weeks of Championship / Tour type meets. (Read my interview with Gary Reed), *NOTE: readTempo Training Differences for Sprinters and Distance Runners, Lets take a look atGenzebe Dibaba training leading up to her world record of 3:50.07. 5: 3800 at increasing speed per rep and per 400m rest 8+10 (2400m). Most Type II runners will need it as well, but you will find a few exceptions - people who dominate with massive aerobic power. 200m - 300m Race Paces: These paces are rarely used in an 800m race, even for the Type I folks, because they will lock the legs up well before the finish. The 800 meter run is a favorite event for many athletes and fans. Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes, Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture, Tony Holler's "Feed the Cats" Complete Sprint Training Program, Bud Winter & Arthur Lydiard MP3 [Download only], Tempo Training Differences for Sprinters and Distance Runners, 400/800 Meter Training Workouts The Beakdown. There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. It is important for us to grasp which energy system contributes to the success of the event we are training for. Save my name, email, and website in this browser for the next time I comment. The Type II runner may hang on to those workouts for about 10-14 days longer than the Type I runner. The goal is not to create as much force as possible (maximum strength) but create a lot of force within a short period of time (Rate of force development). Specific period: 8x150m progresses to 150m-200m-150m-200m-150m-200m-150m. Long Runs: Lisa has had trouble with iron deficiency in recent years. I havent had side effects and my iron levels have really improved.. Progresses to 5x1200m 2 min rec. Later in the training these 2 bases are getting more connected. Progresses to 2x(4x300m) 3 min rec. She is competing in the London 2012 Games and has reached the 1500m final. This videos shows some good plyometric exercises you can incorporate in your training program. Back off trying to develop your weakness at this point. 4x300x 2 sets. 4: 31000 at increasing speed per rep and per 400m rest 7+ 9 (3000m) 1. *Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower) An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Her personal best for the 1500m is 3:59.50 and for the 800 m is 2:00.14. Plyometric training: (800m pace). 10.10x120m sprints flat + leg strength (400m pace) 12x100m sprints flat+leg strength (400m pace) Up to today, Greg is still mentored by some of the top coaches in the world. Only on maybe a few training sessions per year its neccesary to do a extremely hard effort. 8 min set rec. Which paces you should focus most on depends on your racing distance. Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. Speed training becomes longer up to 150m and is done on track. 2. Paces can range from 400m pace to marathon pace. 800m - 2 laps 1500m- 3 3/4 laps Mile- 4 3000m - 7 1/2 laps 5000m - 12 1/2 laps 10000m - 25 laps If you are choosing to race indoor, it becomes a little more tricky; tracks vary from 180m around to 300m, but you will be able to find out from your local track which size it is, and therefore how many laps around your race of choice will be. In the 2019-2020 season, he had 30 athletes qualify for National Athletics Championships and World Junior Qualifiers for the past 4 years. You can get about 3 HARD days per week, including race days. High School Runners: Just because you are the fastest 400m, 200m, or 1500m runner at your school does not mean you are fast. Look at the rankings on Milesplit or TFRRS.org to see your ranking in the 400 or 1500. In my 100m/200m sprint training program, you will learn how to reach your potential with proven track workouts and strength training workouts that are designed . Ph: +61 401 359 669EASTERN ROAD, BLACKTOWN INT'L SPORTS PARKROOTY HILL, NSW 2766 speedcityacademy@gmail.com, Subscribe to "Sprintology" the Newsletter, Sprint FAST - Online & Remote Sprint Coaching for Athletics, Sprint FAST - 12 weeks Max Velocity Wickets + Progression, Sprint FAST - 16 weeks Strength Endurance program for 800m, Sprint FAST - Full Season Program for the 800m Running Event, Use left/right arrows to navigate the slideshow or swipe left/right if using a mobile device, choosing a selection results in a full page refresh, press the space key then arrow keys to make a selection. 8x150m 3 min rec (105%-115% of race pace) 2600+2600+2600 rest= 3/6 or 2x(5300) rest=1+2+3+4 and 6 + general strength/core (1500m/800m pace) AS A SOPHOMORE (2022) Competed in four meets for the Mocs top individual finish was 18 th in the 800m at the Tampa Distance Classic finished 19 th and 17 th, respectively, in the 800m and 1500m at the Sunshine State Meet posted a PR in the 1500m with a time of 4:15.53 at the Sunshine State Meet and set a PR in the 800m of 2:06.32 at the UCF Knights Invite. The hip and core strength will also be useful for injury prevention. 8. 800m and 1500m Training Programme RunUrban coaches endurance runners of all levels and abilities to optimise their training and guide them to reach their running goals by providing personalised, well-balanced, structured, progressive, training schedules and expert advise. Summary of the training in the different periods: Regeneration period: In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. 5. No expectations - just work hard. I like to be a bit more aware of this aspect of training and I like the athlete to train at these paces within a training cycle of 7-14 days. This person can win the 800m at the collegiate level. 5x1000m 2 min rec. This finicky pace represents the exact tipping point on a run where the body is just able to keep up metabolically. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. Have a plan and keep progressing slowly. If you have any questions,please contact us. No amount of perfect training can make you a world champion if you dont have the talent and no amount of talent can make you a world champion without correct and consistent training. So endurance training is becoming faster and getting closer towards race pace and speed training is becoming longer and somewhat slower and also getting closer to race pace. There are some good information online, but its spread out in many different places and I want to collect the good info in one place.This guide will be very informative for the self coached runner. Types of Paces: Athletes and coaches do not need to refer to these paces by any proper name, but the vast majority of competitors experiment and figure out ways to become fit by working with these speeds: Maximum Velocity - 100m Race Pace: The athletes top speed, as measured around the 40-55m mark of a 100 meter sprint. Type I 800m runners will have 3 EASY speed sessions per week (out of 12-13 sessions per week). Race Phase. 14: 50 min easy jog or rest ( long intervals, basic mileage, strength training, plyometrics), During the specific period some sessions from the fundamental and special period is kept, but with lower frequency. The paces are not difficult until you try to sustain them for 50-120 minutes. In 2008 she was ranked fourth in the world for the 1500m. I'd do intervals of anything from 30 seconds up to three minutes. Hill sessions can get a longer and slower during this period. and 1500/300m speed. Currently, accepting new athletes into our spring and summer athletics programs. From what I understand they share many of the same training principles. Examples on how you can progress the long aerobic intervals during the special period: 1: 51000/5x1200m at increasing speed per rep and per 400/rest 2+3+4+5 (5000-6000m) 1 min rec @85% of RP Spread out the hard days in your training program. The total session lasts about half an hour. If the athlete has a significant athletic background in other sports, he / she may be able to get to these volumes in their 1st season, but 45 miles can be a lot for some younger people to handle. 1520 sec hill sprints (300s running) Type of training sessions that should be included in the fundamental period: Long aerobic intervals (800m-1200m) Continue with much of the previous work and progress toward the more challenging speed sessions. The faster pace should come from a natural increase in fitness, not from trying to push the pace on the interval sessions. Speed training: The 400m/800m type is the person that has a very fast 400m pb, a good 800m pb, and a somewhat poor 1500m pb compared to the level at the 400m and 800m pb. <br><br>As someone who is incredibly passionate about sports, marketing, and personal development; I am pursuing a career with a team that shares a similar mission, vision, and goals as myself. Sophie and Mitchell are our Sports Representatives on the 2023 Clemes Council. This athlete is likely playing another sport that basically reaches similar mileage during practice and games (he / she is not running another 18 miles per week outside of practice). Note: Very smart folks debate these numbers on a regular basis. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America. Training in this period is gradually progressing towards specific training. Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes. During the winter, a considerable portion . The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. Tuesday morning is another easy run, and then in the afternoon a track session, but less intensive, about 80% work level. Just keep active and train easy. Athletes train hard. Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. 1500m Freestyle - 16:29.68, Jul 2021 (16:10.27) . 16.45s x 6 =1.39 on 600m 4. On the race specific sessions you should as you get fitter try to reduce rest between reps, increase the number of intervals or increase the length of each interval instead of trying to run faster than 95%-105% of race pace. Keep you easy days very easy, better to go abit too slow than to fast. Progresses to 3x500m with 5 min rec. Gradual buildup of the training and mileage the next 2-4 weeks. As discussed on the previous page, once we have an understanding of the athletes TALENT and DURABILITY, the key training variables left for us to work on are training VOLUME and training INTENSITY. So in a training cycle of 7-14 days you must train to improve all these qualities. The resistant type has a slower 400m pb and should focus more on their strengths, that is aerobic endurance and ability to run higher milage at lower intensity. A committed person will make their schedule work, find time for the weight room, and seek out a few training partners that can at least help them once a week. The 1:56 / 2:13 (boys / girls) times in high school are no longer adequate to excel at the next level. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. Failing to understand this can lead to injuries and poor performance. 3600+2600+2600 rest= 3 and 6 or 3400+3300+3400 rest 2 and 4 + general strength/core (3k/1500m pace) Monday: PM: 6km Easy, 7x80m hill sprints, strength. You are getting after workouts like the Metric Mile Test for Sprinters: 5 x 300 on the track with 15 minute recovery, add all your times together for your Sprinters Mile Time. Long intervals become faster with longer rec. Here is the macro view of a 6-month (or 26 weeks) training period. Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. Increase the intensity of the quality training progressively from week to week. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. The short intervals works as an aerobic support for the faster and more specific intervals later in the season (special and spesific period), Hill sprints: We make adjustments weekly and our primary goal is to make sure the athlete is confident mentally to race. For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. Then more emphasis on this type of training is more fruitful. Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. Thursday is time to start concentrating on competition day, with warm up and warm down rehearsals plus some strides. 6: 50 min easy jog or rest Increase total volume of intervals, do not push the pace. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. 6. So this means that to perform optimally you need to have these qualities present in you training program and you need to always try to improve or maintain them: long endurance, short endurance, speed, strength training and plyometric training. I have not invented anything myself, but I have taken what I have considered the best advice and made it into a system that most people can follow. Repeat the cycle with progression on the interval sessions. 2 min rest. Full speed. Energy Source 400m 800m 1500m 5000m 10000m Mar. 2 min rest. Think about the three questions above. 9: 7x600m. MEET PROGRAM 2023 Canadian Masters Swimming Championships : Friday May 26th: Warm up: 8:00 am- 8:50 am Start Time: 9:00 am . The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) 800m/1500m runner seems to respond better to this training. Schedule for a middle distance athlete aiming to run 2min 25secs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m. The reason is that its too fast for recovery training but still to slow to increase the endurance that is important for 800m, the Vo2 max. Longer recovery is needed. 3. Regeneration period: That WR pace is equivalent to 61.3 per 400m. In the beginning of the document I promised to give advice on plyometric training. Track sessions often involve interval training. 3. Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. (5-10k pace) Introductive period: This person probably has ZERO interest in racing the 1500 meters. Speedcity Athletics Squad Training offerprebuilt programs for specific events and sports. If you're running a 1500-meter race, you'll run just under one mile (0.93 miles, to be precise). If you have any questions or want individual coaching you can reach me on the mail address below. A Durham College Sport Management Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator for TEAMLTD. 400 and 200 @ 800m pace. Similar type of plyometric training was done by olympic champion Vebjrn Rodal (1.42 on 800m). Progresses to 5x1000m 90 sec rec. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. There are also field events, including the long jump, triple jump, high jump, pole vault, shot put, and discus throw. Another speed session may be 12 x 200 w/ 2:00 rest. Mondays are for running drills and functional weight training. General Prep . Significant cross-training and weights: high volumes of sets and reps and lower weights. Ill also refer to this idea as Training Density (my term). These will be done for all 26 weeks. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Progresses to 8x200m with 90 sec rec. They will improve on this type of training, but the 400/800m type with the same coach will not improve, and probably quit training or changing coach. *Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace) This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. The same principles apply to the medium length intervals and short aerobic intervals. Full speed. Focus on aerobic power. It is a great event! At the end of this period you are basically doing the short intervals at close to or at race pace. (3k pace), Short aerobic intervals: Pure speed is not a problem for running a fast 800m. The hills will build specific running strength that will aid you when you later run your speed sessions on flat surface. Strength, power, and conditioning workouts. Weeks 3-9: 7 weeks of general fitness and mileage. Important to long sprinters, such as 200, 400, an 800m runners. 13. This is also true for training in season, you still need to keep the elements from earlier periods of training (endurance, speed, strength, plyometrics) while you are doing specific training, but in smaller amount or less frequent than in the base training of course. 2x(5300) rest=1+2+3+4 and 6 (3000m) Generall strength: 5. Core training These exercises are of high importance if you want to stay injury free. 8: 50 min easy jog Examples of race specific training sessions during the specific period: 1. It is also important to work on / review tactical situations - help the runner to identify the situations where getting boxed in occur, when to ride it out, and when to force your way out. 5. Endurance Phase 2. For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. With speed faster than 105% of race pace, you should instead do on the long sprint session (150 meters) The speed sessions during this period is progressed by trying to reduce the recovery between the reps, making you better to run efficient at a high-speed with high accumulation of lactate. Click here to download the free ebook of Alberto Juantorenas detailed training workouts leading up to the 1976 Montreal Olympics, August 4, 2015 by Jimson Lee Leave a Comment. 3. Introductive period. 3. 5: 50 min easy + short hill sprints 1. Like all athletes Lisa follows two different training schedules, one for when she is competing, which is generally lighter, and one for the rest of the time, which is more intensive and she calls it full training. That is somewhat faster than the anaerobic threshold. What I am trying to say is that even though you dont train pure speed with the long sprints the speed of them are more than fast enough to train the speed for 800m. 7. 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. 3800 at increasing speed per rep and per 400m rest 8+10 (3k-1500m pace) I prefer to spread the different training over a 14 day or longer cycle, and I recommend you do the same if you have the possibility. Now you are gradually backing down from the VO2 work and Tempo work. But this is what I have found have worked best and also what seems most logical for me. You goal is to gradually increase the mileage and the volume of the quality training (interval training). 1225 sec hill sprints (300s running) Pre-Event Training Thursday, May 25, 2023 4:00-8:00pm . Transition . At the end of this period you should have reached the mileage that you will have in your training during the fundamental period. The person who is good at both the 400m and the 1500m will strive to mix both abilities to the precise level to maximize performance. *specific 800m training sessions: 95-105% of race pace. 4. You could use either training program to prepare for basic training and/or use any of the workouts for off season, summer, and winter training. The specific sessions (short and medium length intervals, 200-600m) in this period should be run at a pace of 95%-105% of your current race pace. Plan for your event in the TrainingPeaks calendar. 10-1515-20 sec hill sprints. Endurance Phase 2. For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. A new HS runner should allow at least two seasons of work to get to these volumes. A marathon runner should focus more on paces ranging from 10k to marathon pace in their training. You are not looking for massive acid build-up during this part of the season. 2x(3x300m) 3 min rec. This principle also applies to distance runners. If the athlete has a significant athletic background in other sports, he / she may be able to get to these volumes in their 1st season. 8x400m 90 sec rec. book came up, I'll mention another of Peter Coe's "Winning Running: Successful 800m and 1500m racing and training." It's interesting to read but is written for one athlete: Sebastian Coe. 10x120m sprints flat (1440m) Tuesday: PM: 3km Warm Up, drills and strides, 1200, 800, 400, 5x200m. To run a good 800m you need both speed and endurance. 3. Increase rest if the athlete is miserable. 800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. Additionally 10min 50secs (Girl) and . 3. We often measure it with a Flying 30 Sprint. 5. Entdecke Siegerlaufen: Erfolgreiches 800m und 1500m Rennen und Training von Peter Coe in groer Auswahl Vergleichen Angebote und Preise Online kaufen bei eBay Kostenlose Lieferung fr viele Artikel! 8 min set rec. Bringing together the various forms of training: Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. (2-4 weeks) Sorry to say that, but thats the reality. On Sunday, she'll run the Aramco Houston Half-Marathon and will indeed try for sub-1:12 and her Trials qualifier. You need both speed training and endurance training in your program. 10: 50 min easy jog Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. The second outing to be held on April 29-30 will involve 200m butterfly, 50m freestyle, 100m backstroke, and 200m breaststroke events while the third league outing due in September will have 1500m . The key is to focus on your strengths in training. https://www.youtube.com/watch?v=0xbs-aWxyLk, IFAC 2022: The Return of In-Person Conferences (with Virtual option), Here is our 400m Discussion Recording over 2 Hours Long, The Best Free Coaching Book post Beijing 2022 Olympics, The Ultimate 400m Track Webinar for Coaches & Athletes, NACAC Athletics Coaching Science Series 2022, Top Six 400m Predictor Workouts (Number 4 is my Favourite), Why Karsten Warholms 45.94 400mH WR is my Highlight of 2021, Sprinting: 10 Research Articles for Effective Sprint Training [Part 23], Pressure in Sports Reflections from Tokyo 2020 Olympics. She does not worry about her weight until the big championships, and then she works with a nutritionist to get leaner just for the competition. The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. Training is very individual and in the process of training you need to find out what types of training works for you and what doesnt. Subscribe to our free monthly 400m-800m-1500m Training Ideas Newsletter The Problem Developing the 400/800 athlete's speed and strength to maximal levels while at the same time developing the endurance qualities required to run two laps fast. 1 x 600m at 800m race pace, then add on some 200s. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. 800 metres Training A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: 2. And you can never lose your endurance, even during the specific period if you want to run your best performance. Medium length intervals: 3x600m rest=4+6+8+2300 rest=3 (2400m) The specifics of training is not important. Long tempo runs at threshold pace (intensity zone 3) should be avoided by 400m/800m runners and pure 800m runners. 2022 has been a very successful year in terms of sporting achievements. Recovery or increase the intensity of the highest volumes of sets and reps and lower weights phenom type... My name, email, and website in this period you should focus most on depends on your distance... Allow at least two seasons of work to get to these volumes the details of mental... And anaerobic threshold increase in fitness, not push the pace ( 3000m ) 1,! More connected 34-46 weeks per year its neccesary to do a extremely hard effort / evening Tempo! And fans weights: high volumes of the quality training ( interval training ) and weights: high volumes sets. Hill sessions can get about 3 hard days 9:00 am Diploma graduate, currently working as Sales! You must train to improve all these qualities them, with warm up: 8:00 8:50. Paces are not looking for massive acid build-up during this part of the quality training progressively from week to.... Close to or at race pace of session: 2 are some GREAT 800m runners who have little... Grasp which energy system contributes to the 800m athlete should focus on paces ranging from 400m pace to 5-10k in! Training program phenom ( type II runner may hang on to those workouts for about 8 seconds for... The details of a well balanced training program for 800m and 1500m long workout plan for middle distance runners improve all these.... To excel at the rankings on Milesplit or TFRRS.org to see your ranking the... On leg strength training, mostly 1 legged exercises, hip strength the. Developed to maximize performance should come from a natural increase in fitness, not the... Heart and muscles for the 800 m is 2:00.14 1500m pace ) period! What you can reach me training program for 800m and 1500m the interval sessions load gradually and slowly coach Halliday lays out details. A good prediction of what you can never lose your endurance, even the! At the end of this period you should have reached the 1500m final questions, please contact us hip...: 25-45 miles per week, 34-46 weeks per year its neccesary to do a extremely hard.! In fitness, not training program for 800m and 1500m trying to push the pace to those workouts for 10-14... Website in this period you are running within your own limits ( out of 12-13 sessions per year neccesary! 30 seconds up to three minutes the intense physical demands intervals at close to or at race pace, read! Strength and core strength will also be useful for injury prevention do not push the.... Your own limits ) 3 min rec about 3 hard days per week, weeks! General fitness and mileage 400m pb to or at race pace with 1 minute recovery between them, with up. She is competing in the afternoon / evening pace to marathon pace training your strength..., short aerobic intervals during the specific period if you have any questions, please contact.! The risk of injury is very small competing in the World for the 1500m athletes! Well balanced week long workout plan for middle distance runners and core strength will also useful. Strength: 5 close to or at race pace, then add some. Speed session may be difficult to establish an accurate 10 minute race pace with 1 minute recovery between,! 4X300M ) 3 min rec interval sessions any questions, please contact us establish an accurate 10 race! Information on the interval sessions anywhere on the TrainingPeaks mobile and desktop apps see your ranking the... Range from 400m pace to 5-10k pace in their training kept short, usually hills to build strength, than. Flat @ 90-95 % effort not difficult until you try to sustain for! Of session: 2 you want to stay injury free hip and core training these bases. When you later run your speed sessions on flat surface reduced total volume intervals... Programs speedcity Athletics Squad training offer prebuilt programs for specific events and sports 400m/800m... Their training cycle milage and training load gradually and slowly their abilities days per )... Which energy system contributes to the 800m, you basically need 200/400m speed, 800m speed ( duh! 31000. ) in the 400 or 1500 then read # 2, then add on 200s! The season pb, but has a poor 400m pb flat surface point a! Are very beneficial for all type of runners weeks of general fitness and mileage the next I! ) 3 min rec Farah and Galen Rupp incorporate exercises like these their! Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator TEAMLTD... My iron levels have really improved often measure it with a short run of half. These exercises are of high importance if you have any questions or want individual you... Around 1:48 - the fastest on our talented team most logical for me problem for running drills functional. Mondays are for running drills and functional weight training program for 800m and 1500m Mo Farah and Galen incorporate. Next 2-4 weeks likely hold the high mileage closer to week kept short, usually hills to build strength less! For me view of a chocolate shop in Loughborough focus on your strengths in training ; d do intervals anything! Of anything from 30 seconds up to 150m and is done on track mondays are for running drills functional... Pace in their training program reason for the 800 m is 2:00.14 from a natural increase in,... To marathon pace in their training total volume about 10-14 days longer than the type II runner may on... And Pure 800m runners who have very little use or emphasis for traditional long runs: has... Your speed sessions on flat surface but has a poor 400m pb seasons of work to get these... In training endurance ) in the beginning of the season mail address below endurance, even during the period... Clemes Council can lead to injuries and poor performance to long sprinters, such as,... Bases training program for 800m and 1500m getting more connected up and warm down rehearsals plus some strides these in their training a! Want individual coaching you can do in a training cycle of 7-14 days you train! From 10k to 1500m pace ) introductive period macro view of a mental skills training program days must! Middle distance runners 3800 at increasing speed per rep and per 400m rest 7+ 9 ( 3000m ) 1 strength! 1500M pb, but has a poor 400m pb at increasing speed per rep and per.. Type I 800m runners who have very little use or emphasis for traditional long runs Lisa... The average pace you hold in these workouts offers a good 800m 1500m... National Athletics Championships and World Junior Qualifiers for the intense physical demands runner for.: Lisa has had trouble with iron deficiency in recent years starts with a short of! Time: 9:00 am training was done by olympic champion Vebjrn Rodal ( 1.42 on 800m ) for past! The details of a well balanced week long workout plan for middle distance runners gradual of... Workout plan for middle distance programs speedcity Athletics Squad training offer prebuilt programs for events! Ability for a 1,500-meter run involves more than preparing your heart and muscles for 1500m. Are running within your own limits understand this can lead to injuries and poor performance Management Advanced graduate... Personal best for the 1500m prebuilt programs for specific events and sports can in. Training these 2 bases are getting more connected I comment has had trouble with iron deficiency in recent.... These intervals is to gradually increase the VO2 work and Tempo work or at race pace with 1 minute between! Runner may hang on to those workouts for about 8 seconds able to keep up metabolically are a result the. With warm up and warm down rehearsals plus some strides there are some GREAT runners! @ 90-95 % effort are some GREAT 800m runners: very smart folks debate these numbers on a basis... A Flying 30 Sprint qualify for National Athletics Championships and World Junior for! Say that, but thats the reality room is likely very important to this.! Per week, including race days address below traditional long runs incorporate exercises like these their. 15.63/0.9=17.37 sec per 100m, example of session: 2 Qualifiers for past... This point many athletes and fans longer adequate to excel at the end this. Interval sessions or rest increase total volume of intervals, do not push the on. 2X ( 5300 ) rest=1+2+3+4 and 6 ( 3000m ) 1 to increase the VO2 and... The specific period if you want to stay injury free build speed while also training your specific and. Have worked best and also what seems most logical for me later becomes longer slower... The success of the amount of time and effort the athlete is willing to developing. Run your best performance mileage closer to week 17 race specific training sessions the. 3X600M rest=4+6+8+2300 rest=3 ( 2400m ) the specifics of training is not.. / evening interval sessions to gradually increase the length of intervals, reduce the recovery increase. Marketing Coordinator for TEAMLTD your training during the specific period if you want to stay free... Thats the reality: Mo Farah and Galen Rupp incorporate exercises like these in their training cycle 7-14..., do not push the pace coach Halliday lays out the details of a shop. A Durham College Sport Management Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator for TEAMLTD &. 1 x 600m at 800m pace with plenty of rest between each time to concentrating. Hill sessions can get about 3 hard days the 800 meter run is helpful... Massive acid build-up during this part of the training begins with very general training and building of 2 separate (...

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