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training for 1.55-1.57 800m
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taake
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Joined: 14 Jun 2004
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PostPosted: Wed Aug 11, 2004 11:12 am    Post subject: training for 1.55-1.57 800m Reply with quote

I have designed a 800m base training program.
I am aiming for a 1.55-1.57 next year.
I would like to hear what others think of it. And give me suggestions on how i can develop my training during the winter. More reps? shorter recoverys, or faster reps? or maybe more milage.
I believe I can run a 2.00 800 +- 2 sec. Pb: 53 and 1.59
I am 21.

Week 1

m:45 min easy+8*80m strides 90%
t:12*200m 29,5-30. 1,30 min jogrec 800 pace
w: 45 min easy+4*80m downhill strides
t: 1-2-3-4-3-2-1 min rec: half the time of each stride 3k/5k pace
f: 10*150m 20 sec pace. 3 min rec 400 pace
s:45 min easy+4*80m downhill strides
s:plyos+10*150m hill reps. jog back rec 1500m pace

week 2

m:45 min easy+8*80m strides 90%
t:12*200m 29,5-30. 1,30 min jogrec 800 pace
w: 45 min easy+4*80m downhill strides
t: 4-6*4 min uphill running 3k/5k pace
f: 10*150m 20 sec pace. 3 min rec 400 pace
s:45 min easy+4*80m downhill strides
s:10*300m 52-53 pace 1500m pace

leg strength: thu and tue in week 1 and 2.


week 3 easy.

m:45 easy
t: 8*120m long rec
w:45 easy
t:20*200m 37-38- 30 sec rec
f:12-15*60m 95% long rec
s:45 easy
s:plyos+10*150m hill reps. jog back rec
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Dan
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Joined: 22 Mar 1999
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PostPosted: Wed Aug 11, 2004 12:13 pm    Post subject: Reply with quote

It looks like a good all-around plan, although I have two concerns:

1) Seems like a lot of hard workouts per week. I would lean toward better differentiation between hard and easy days with more spacing between truly hard workouts.

2) It's basically base conditioning. Your current 400 and 800 times are pretty much equivalent, so if you want to get appreciably faster in the 800, you need to bring your 400 time down first. There's nothing in there right now that is actual speed development, as everything looks to be at 400 pace or slower. That 10x150 workout would be good if you dropped it down to 6-8 reps at 17-18 seconds.

Dan
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PostPosted: Wed Aug 11, 2004 3:51 pm    Post subject: Reply with quote

I have the exact same problem, same 400 and 800 times, i need to drop my 400 time as well. How do you suggest we do that.
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Dan
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Posts: 9334
Location: Salem, OR

PostPosted: Wed Aug 11, 2004 5:04 pm    Post subject: Reply with quote

SPEED WORK!!!

Establish a goal of how fast you want to get in the 400 and plan your workouts around running that pace for as long as possible. If you want to hit 50 for the 400, you should be cranking out 25 second 200's as an intermediate step.

Let your imagination run wild, just keep the goal pace in mind...

Dan
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