Because im going to be running the 800 this year and am trying to think of a good training plan. my week will look like this.
Fartleks- sprint 5 seconds and jog for 25 and do that for 2 miles.
Long slow run- lasting around 5 miles
2 mile warmup and then 6 400s
Long slow run
3 miles and then 6 200s
Long slow run
then one rest day
Im going to increase the intervals by 200 meters or so every 2 weeks.
Do you think this looks like a solid plan, to get speed and endurance for the 800.
The 800m is a bit of a different event because of its mixed requirements. I’d train for it with shorter intervals and split-runs, with rep distances between 100 and 200m. Later pace work could include distances out to 600m- at the projected race pace but not necessarily any faster. I don’t see any value in long slow runs that can’t be better met with easy extensive tempo (4000m of tempo will always be superior to the approx 7500m of continuous running that you are doing.
Any thoughts?
Other factors to consider:
Are you a 400/800 runner or a 800/1500 runner?
Physiologically speaking each of the above types of athletes have a little bit strengths and weaknesses which respond slightly different to different training stimulus.
How fast are you?
From an energy system stand point, a 1:50 athlete is going to have less of an aerobic contribution than a 2:20 athlete…
from my own experince, during the summer i used the tempo grass runs coupled with abs and med ball tosses. the speed of the runs remained pretty consitent, however the rest periods were altered to provide different stimulus. and coming back to school i found i was in much better aerobic condition than the people who went for 30min runs on the roads. it may seem like less volume so there for less results. but less is definitly more
Thank You Charlie! It is so difficult to get athletes to buy into that notion. The majority of the 800 runners on my team fight tooth and nail about doing shorter tempo work vs. LSD. They’ve been groomed from early on that 800m is a DISTANCE event. The one girl that bought in has dropped her time from 2:40 to 2:20 in the two years working with me instead of the LSD Distance coach.
Olympic 800meter champion Vebjørn Rodal always says to run much with lactic acid ,which I take to mean shorter runs with high intensity.
In the winter I believe Rodal used to train behind the stands/bleachers of an icehockey-hall ,90 degree turns and all. Later he gained access to a tunell…
Im more of a 800/1500 guy, but more geared towards the 800 than the 1500. So Charlie are u suggesting that i set up a schedule like a regular sprint program in the same regard as, 3 tempos and 3 speed days a week but in my case speed endurance. So would a interval workout for a 800 runnerlook like this, 6 200’s and 6 100’s with 60 seconds rest. Does this look like a good workout, the times I’m aiming for are 15 seconds and 30 seconds, so its at a 2:00 800 pace. My other question is when i adapt to that training would i increase distance or simply lower the recovery times. Is this what a good split workout would look like 2X800 with 60 second break and use 200’s and 100’s. And the tempo im going to do on grass with 10x400 and 50 yard walk in between. I took the ideas that you gave me and am trying to make a program thats better than, most of the high school programs because they involve long running. So if anyone has any other reccomendations i’d love to hear them. Just tell me what you guys think of the program so far.
You are on the right track.
Three days speed related alternated with 3 days tempo should work. If you are more of a distance runner, there shouldn’t be a problem doubling up on the tempo days with a LSD run if you deem necessary. About once a week, I do a 20-30 minute continuous easy run then follow up immediately with 3000-4000 meter as Charlie describes. The other tempo sessions are just the 4000 meters of volume.
Tempo wouldn’t have to always be 10x400m…when I talked to Charlie about this his recommendation was 200 meter reps, just adjust the recovery to keep the session aerobic. For example, instead of run 200 reps for a sprinter with 100 walks do the 200s with 100 jogs.
The idea with split endurance runs is to be able to hit a pace faster than goal pace. So to run 2:00 try to run faster than that pace in the split-endurance runs. Maybe a progression could be:
4x150
3x200
2x300
All with relatively short rest (about 60 seconds), but run faster than race pace.
It would be worthwhile to run same stuff at race pace as well, but longer like 500-600 meter reps with full recovery between.
This is an interesting question. Does the event type (400/800 or 800/1500) effect the CHOICE of workouts or is the real difference to be found in the volume required because of the relative ability to generate intensity beyond intended race pace?
so would a typical week look like this for training.
A typical week
Monday- Interval
Tuesday- Tempo
Wednesday- Split Runs
Thursday- Tempo
Friday- Intervals
Saturday- Tempo
Sunday- 20minute run
Monday- Intervals
1 mile warm up
10 minutes stretching
6 100’s with 60 seconds rest (600)
6 200’s with 60 seconds rest (1200)
1 400 with no rest to feel the burn and get the benefits of training when tired
1 mile warm down
10 minutes of stretching
Tuesday- Tempo
100 X 10 with 25 meter jog (4000)
200 X 5 with 50 meter jog
400 X 4 with 1000 meter jog
Wednesday- Split Runs
4x150 with 60 second rest (600)
3x200 with 60 second rest (600)
2x300 with 60 second rest (600)
1x400 with 60 second rest (400)
Split runs 2200 meters
Intervals 1800 meters
Tempo 4000 meters
Long run 5000 meters
Weekly volume
23,000 meters
What does everyone think of this setup for the 800.
No rest days? Seems like a lot to me but I am only a 100/200 runner 
What phase are you describing above?
I would consider something like:
1 speed
2 tempo
3 intervals/split runs
4 tempo
5 longrun
6 tempo
7 rest
my sunday is basically a rest day because its just going to be a nice slow jog so i dont get too tired for the monday workout. i dont think speed work would help me as much as intervals would becuase it will help speed and running fast when tired.
It’s still a race though. Speed will always help you. All things being equal in training, wouldn’t the fastest person have the advantage? Not to mention that all of the intervals can be done at a faster pace the faster you are.
this is true but the way most 800 meter guys train are by long distance runs, so i’d already be doing more speed work than them. So what are you suggesting i take out a interval day and make it half interval work and half speed work like 5 50’s with 4 minutes rest between each one, then do my interval work but with 250 less meters. Does this sound good for one day a week or should i make both my interval days like this because they both look good to me.
No I would do fast timed runs on speed day.
Like 2 x 600 at 95%+ effort with complete recovery.
Something to get the wheels going
Intervals/split runs are seperate all together (more lactic based)
The way I described the week you are going most CNS intensive to least throughout the week.
Cheers,
Chris
I agree - it’s been said b4 - that the ability to run faster transfers - allowing slower paces to be run with greater ease .
Then you’re suggesting taking a interval day out and add in a speed day that would look like.
2 x 600 at 95%+ effort with complete recovery
is this correct
Did you see my previous post?
See below:
day 1 speed
day 2 tempo
day 3 intervals/split runs
day 4 tempo
day 5 longrun
day 6 tempo
day 7 rest
Yeah i read it, but the long run is only going to be about 20 minutes and fairly slow, so i dont really include that as a day. Mainly because of the intensity and its not very taxing on the cns. i think if i get in 1 interval day and 1 split day during a week, it will help me more with the last quarter mile. Also on the speed day would it be better for me to start out with 3 400’s or so then work my way up to 2 600’s.
You are still pounding on your feet though. I dont know what your normal mileage is but I know tons of 800 guys that kill their legs from excess slow mileage.
You can break the speed down any way you like. I would do only two reps though until you get used to it or quality will suffer.
Remember you want to go fast on these runs!
For example on possible breakdowns:
2 x 600 with full recovery
or
1 x 600, 1 x 400
or
2 x 400
or
1 x 600, 1 x 300
Emphasis is on quality not quantity in this workout.
What about this breakdown:
1 Speed
2 tempo
3 split runs
4 tempo
5 intervals
6 long run
7 Rest