Run-Down Forums

[Guest]

Dan,

I am a coach, who has trained many national and world class athletes. At the present, I have a 400-800 female high school runner who runs the 400 in 58.9 and the 800 in 2:21.0. My problems is,how can I get her to split the 400m in the 800 five seconds slower than her open 400 time. My understanding, she should split at least 64 or 65 the first 400m. But the second 400 is tough. She runs the open 100m in 12.3 and the 200m in 25.8. But, she has a tremedous base. She enjoys the 800m and the 400m. She began running the 400 in :73 and the 800 in 3:08.
Sample workout: Mon.1000,800,600,400,400,600,800,100
Tue. 40 minute run, sprint drills
Wed. 5 x (4 x 200m)@35,34,33,32,31 rec 50,45,40,35
Thu. 3 x 1500, 1 x 800
Fri. 6 x 150, flying 75's

[Anonymously Posted by: 'TaRon Mitchell']

[Dan]

Hi TaRon,

She does sound like a good talent, definitely stronger in the shorter events, although the training appears more geared toward mid-distance stuff. The quantity of intervals seems rather high to me... What does she currently split the first lap in?

I always found that the 4x400 (1 lap jog recovery) is very good for teaching an appropriate race pace. Not only does it end up being very close to the pace you can race an 800 at, but it forces you to run fairly even throughout the workout or really die at the end...

Dan

[Guest]

Hi

If she currently has a 2:21 PB for the 800m, I think a 64-65 first lap is a bit too fast. She should rather try to lower her PB by running the last lap no more than 5 seconds slower than the first. In this way she will lower her PB and improve her confidence. With her speed she will soon be able to open hard (63-65 s).

You should also remember that 400m type runners may have problems in the 800m, because the runner needs to focus for over 2 min's. It's often much easier to run the 400m as this distance purely is "full" speed from the start.

I think both her mon and thur workouts will provide her with a good base, but based on her PB's in the different distances she does probably need more anaerobic endurance, not only aerobe endurance. Her workouts are probably a bit too slow for her needs. Try to incorporate fast, longer distances in her program, as 3 x 600m Rest: 3-5 min. Also remember that frequently doing test runs is o great way of improving the confidence of a runner trying to move up a distance. Sometimes you have to feel the pain and see that you are running faster.

Gazelle