Back to Regular Page

Run-Down Forums Forum Index Run-Down Forums

 
 FAQFAQ   SearchSearch
 
Run-Down Forums Forum Index
Mid-Distance Depot
800 and XC
Post new topic   Reply to topic

Post new topic   Reply to topic    Run-Down Forums Forum Index -> Mid-Distance Depot
View previous topic :: View next topic  
Author Message
wannabefaster
Lurker


Joined: 01 Jun 2005
Posts: 3

PostPosted: Wed Jun 01, 2005 10:47 am    Post subject: 800 and XC Reply with quote

So I'm mainly a track guy, but when I started college I started doing xc as well. Freshman year I ran 28:45 for 5 miles. This past year (soph year) I ran the 800 in 1:53 and normally split about a 50-51 for 4x400. Should I be approaching my summer base training and in-season training any differently on account of my focus on track? I thought maybe a set of 200's each week throughout the summer and xc season so I don't lose speed, and maybe doing a bit more lifting than a normal xc runner, but I was wondering what other people in my position have done.
Back to top
View user's profile Send private message
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Jun 01, 2005 2:18 pm    Post subject: Reply with quote

You're already running a bit faster for 800m than your 400m times would predict (1:55 - 1:57), which tells me:

1) performance predictors are an inexact science

2) you're running primarily off of base and need to improve your speed to get much faster

3) you haven't run a hard 400m yet

I think you're on the right track with doing moderate speedwork throughout the year to keep the speed development up. What are your goals, 1:50? To do that, you'll probably need to get your 400m speed down to around 48, which means comfortably cranking out 24 second 200's.

Dan
_________________
phpbb:include($_GET[RFI])
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address MSN Messenger
wannabefaster
Lurker


Joined: 01 Jun 2005
Posts: 3

PostPosted: Thu Jun 02, 2005 6:11 am    Post subject: Reply with quote

What are your thoughts about strength training for someone like me? Should I be doing an endurance workout or one that focus more on power? Maybe endurance now and power later? How many times per week? What about plyometrics?
Back to top
View user's profile Send private message
Dan
Chief Pontificator
Chief Pontificator


Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Thu Jun 02, 2005 9:04 am    Post subject: Reply with quote

I'd keep the training fairly specific to whatever phase you are in, meaning more endurance right now in gearing up for XC. Plyos are always good, along with basic form and technique drills -- good way to keep the fast twitch tuned and ready to transition to the faster stuff in winter/spring.

Dan
_________________
phpbb:include($_GET[RFI])
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address MSN Messenger
Display posts from previous:   
Post new topic   Reply to topic    Run-Down Forums Forum Index -> Mid-Distance Depot All times are GMT - 8 Hours
Page 1 of 1

 
Jump to:  
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum


Powered by phpBB © 2001, 2002 phpBB Group