I like it man that looks good im going to do that. I got a question though i know how to progress on everything else just lowering the rest periods but how would i change it up when i begin to adapt to speed. would i increase the distance or do more reps.
thanks
A couple things:
2 x 600 @ 95-100% (full recovery = 15-20:00)
Maybe do this instead of a split endurance run every 2-3 weeks…
The split endurance workouts posted were meant to be a progression with each workout listed a seperate workout.
Example: 3x200 (60 seconds rest)
***Overall volume for this workout would be about the same as the speed endurance workouts that Charlie prescribes…the difference is that by going shorter distances (like 200s instead of 300s) the athlete can maintain a greater overall speed (intensity)…with time you could maybe add an additional set or two but take several minutes of rest in between.
Speed is very key…there is a strong relationships between 400 meter speed and 800 potential…there is an even stronger relationship between 100m speed and 400m potential…the key is speed reserve…the slower your race pace is than your max speed the longer you will be able to maintain race pace without strain…SO you need Speed and INTERVALS
I agree with what OHSTF is saying… Full recovery is 20 minute minimum. (Probably more like 30 minutes) between the reps in the speed portion of the workout.
When you increase certain elements (speedwork/intervals/split runs) you have to be careful to reduce other elements according to prevent burnout. ie: less tempo volume
I would say CHOICE of workouts…
Isn’t volume going to determine ability to produce lactate?
It is a balancing act, that is balanced by speed.
The better the max speed, the more the speed reserve, the less volume is needed to maintain the speed you have.
Well then would you suggest 2 speed days a week and 1 interval day a week with 3 tempo.
So the week would look like
Monday- speed
Tuesday- tempo
Wednesday- intervals
Thursday- tempo
Friday- speed
Saturday- tempo
Sunday- rest
I made a progresssion of what the speed workouts would look like just, let me know if this is the type of workouts that you were talking about.
thanks
Speed Workouts
First week
3x200 with 60 seconds rest then 20 minute rest then another 3x200
Second week
2x300 with 60 seconds rest then 20 minute rest then 2x300
Third week
1x400 60 second rest then 1x300 then rest 20 minutes and do it again
Fourth week
3x200 with 60 seconds rest then 20 minute rest then another 3x200
Fifth week
2x400 with 60 seconds rest then 20 minutes rest then 2x400
Sixth week
1x500 1x300 with 60 second rest then rest 20 minutes and do it again
Seventh week
1x600 then rest 60 secs and 1x200 then rest 20 minutes and do it again
Eight week
1x700 then rest 60 secs and do 1x100 then rest 20 minutes and do it again
Ninth week
1x800 then rest 20 minutes then do it again
What phase are we talking about here … SPP or Pre-Comp?
You really have to break it out by phase. Look at the big meets you want to run in and peak at and work backwards to this point. Then setup your GPP/SPP, Precomp etc
Cheers,
Chris
What baffles me is that we accept that weight training helps and is necessary for achieving maximum strength, yet, at the same time, neglect long runs as a necessary mean to increase maximum oxygen uptake (VO2). Whilst interval runs increase aerobic efficiency. Long runs are the primary tool for maximum aerobic capacity!
I don’t think we neglect it at all. On the contrary, I think many people rely too heavily on it. While long runs are extremely important, a majority of coaches still see it as the most important factor in an 800. Sport scientists tell us that the 800 is anywhere from 50/50 to 60/40 anaerobic to aerobic, yet aerobic training takes up 65-70% of their attention.
I agree with you scarface but do you think 1 long run a week isnt enough? Would you sub another long run in place of a tempo workout?
ie:
1 Speed
2 Tempo
3 Split runs
4 Long run
5 Intervals
6 Long run
7 Rest
I don’t think we neglect it at all. On the contrary, I think many people rely too heavily on it. While long runs are extremely important, a majority of coaches still see it as the most important factor in an 800. Sport scientists tell us that the 800 is anywhere from 50/50 to 60/40 anaerobic to aerobic, yet aerobic training takes up 65-70% of their attention.
Well, based on the advice given to Jimmay, there are no long runs.
Where are the long runs?
Good question. While I don’t profess to be a middle distance expert. I have been lucky enough to see elite 800m runners’ train. Based on that, they run long runs in the morning and do intervals work in the afternoon. Averaging over 30miles per week
I think if you look at the advice given by Chris, he has a long run. I don’t know how far,fast, time of year, any of that, but a long run is there.
I have seen (and read) this also.
Trackrat495, based on Jimmays statement the long run “is only going to be about 20 minutes and fairly slow.” Are you trying to tell me 2-3 miles of long run a week is enough 
Nope. You are right. I was just looking at his list, not his descriptions. What then, would be your suggestion? I’m always in need of better advice for 800 training.
Well, like I said before, I’m not a mid-distance expert. But, based on what I have seen/experienced, elite 800m runners do 3-5 miles run in the morning. In the afternoon they do intervals. I ran an interval with the athletes that consisted of 12-20x200m@22-24s with 90s rest. Needless to say I was only able to do 8 of the 20 reps.
Actually, the advice given to Jimmay seems good. It’s just missing the a.m. long run.
repeat 200’s in 22-24 seconds with 90 seconds rest?
that is booking!
Yes sir! Needless to say my impression of mid-distance runners changed after that experience. They might not be able to run at+11mps top speed, but they can maintain near relative top speed significantly. And their work capacity is phenomenal.
Scarface - I think you are on the money. The only 800m runner I’ve ever coached was stuck around 1:56. Eight months later, on a diet of multi-pace training including steady runs, he went sub-1:51.