Run-Down Forums

[googlebot]

What sort of aerobic training is needed
for the 800m? "short" intervals like 6*800m 1.30 sec rec? Or maybe AT 30-40 min runs?
or just 1 or 2 long easy runs 1,30h combined with all the speed stuff?
And how much percentage of weekly total milage should be: (in the basetraining season)

1.Pure speedwork. 30-150m
2.vo2 max 3k-5k speed
3.AT 10k++
4.Anaerobic 400-1500 speed
5. Long easy runs

Lets say I am able to train 7 times pr week.

[Dan]

I'm of the mind that the 800m doesn't require a huge amount of aerobic work -- most of it can be had in the form of long-ish race pace intervals -- and that you should be working on pretty much the same thing year-round, just with date pace changing.

Dan

[googlebot]

I have designed a training programe inspired by Frank Horwills five pace teory. I am not an experiensed runner and I Want to hear what others think about it.

Since the training can get rather boring after a while, I have made a 28 day shedule.

Day
1. 14*30 sec hillrunning. jogg back rec 800 pace.
2.8*400m 200m jogg rec. 1500m pace
3. Easy 40 min
4.3* 7,5 min. 1 min rec 5000m pace
5.10*100m hill running. walk back rec 400m pace
6.80 min very easy
7.35 min sub AT run. 10k-half marathon pace.
8.40 min easy
9.4*200m 3 min rec. 400m pace
10.40 min easy
11.5*1000m 2 min rec. 3000m pace
12.10*100m hill running walk back rec 400 pace
13. 80 min easy
14. 14*30 sec hillrunning. jogg back rec 800 pace.
15.40 min easy
16.8*300m 300m jog rec. 800m pace
17.40 min easy
18.8*400m 200m jog rec. 1500m pace
19.4*4*60m max speed walk back rec. 400 pace.
20. 35 min sub AT running. 10k-half marathon pace
21.Strength
22.40 min easy
23.8*150m 4 min rec 400m pace
24. 40 min easy
25.5*800m 1,5 min jog rec. 3000m pace
26.4*4*60m max speed 400m pace
27.10*1 min hillrunning. jog back rec.
28.40 min easy

- I will also do 2 plyometric sessions and 2 strength session pr week.

Milage 1-7. week 1 = 58k
7-14 2 = 53k
14-21 3 = 47k
21-28 4 = 49k

[Paul]

Interesting. Where did you get a hold of Horwill's training info?? I've seen some articles on Peak Performance website and that's about it.

Paul

[Paul]

Here's some interesting reading for you distance coaches:

http://www.british-athletics.co.uk/bmc/coehorw.htm

and

http://www.serpentine.org.uk/advice/coach/

Paul

[will]

I'd say, to answer your question about opinions, the program looks fine, but be careful, his workloads are VERY hard. I've tried to do some of his training and they can tear you up. Read all of his articles on serpentine to get different ideas about different intensities.

[Paul]

I have spent a lot of time reading Horwill's articles at that website. The training can be toned down somewhat. There's no doubt that he doesn't mince words. To understand Horwill is to understand Peter Coe and the kind of training Seb Coe did.

Paul

[will]

The kind of attitude for sheer animal power he advocates turned out some pretty unreal results with Coe. But, to think just anyone can do that is not wise. I remember reading (although I really feel this is apocryphal) that Coe had a max heart rate of 250bpm! I really saw that on the web!! Anyhow, the ability to repeat 6 x 1:52 - 800's shows he was obviously doing something incredibly right. Not just being fast, i.e., strong in the mile.

[Hammer]

googlebot
It's good to see another disiple of multi-teer training on this web site. I like your set up of workouts. I would also wonder what your training was like leading up to this current phase? During the competition phase of training the 800m runner does not need a significant amout of aerobic work. But they should build their aerobic capasity during the year.

[coachd]

Hammer-The article I've been trying to locate for you is titled "Five Speeds in Ten Days", ---by none other than Horwill. It was in Running Research News a few years ago. I am still looking through my stuff to get a copy to you. I saw something about a web site--does Horwill have a site? While the actual workouts he advocated in the article were quite intense, the overall approach is certainly sound (to those of us who beleive in multi-paced or multi-tier training).

[will]

http://www.serpentine.org.uk/advice/coach

[will]

http://www.serpentine.org.uk/

Sorry the other one does not work.

[will]

AT is basically 15k race pace or one hour race pace. I go with 15k cause I find my AT is a little higher than the charts say. Check out this link. It will help:

http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm

[Hammer]

will
What a great site!!! The best site that I have seen (dealing with performance indicators) I checked my workout times (projected) against the site's calculations and they were almost identical. I will still figure out most of my times on my own but I will use this site to double check.

[Hammer]

ONe thing the site does is differenciate between "steady-state" and "tempo" pace. I have always thought that the 2 were synonomis (sp?)