I recommend everyone to take at least 2 weeks of total rest. These are low mental stress races for the athlete. Kampf -who has personal bests of 2:00.04 for 800m, 4:04.46 for 1500m, and 4:27.23 for the mile- has modified that plan, slightly. 8x150m progresses to 150m-200m-150m-200m-150m-200m-150m. 2. Specific period: 6. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. Explosive leg strength: This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season. Workouts that increase your anaerobic capacity in the 800m. Background Discussion Many 800m athletes follow a single periodized year in a fashion that involves Short aerobic intervals (200-300m) Day 3: 6 to 8 x 800m 3000m pace. Prepare the body and nervous system for the challenging work in later weeks. We have provided enough information for an average person to develop their skills to excel in the 800. Type II 800m runners will have 2 speed sessions per week (out of 12-13 sessions per week). 10 x 400m. You dont need to do much but include at least some flexibility, core strength and leg strength in your training program. 16.45s x 6 =1.39 on 600m Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. It was an extraordinary race. Keep you easy days very easy, better to go abit too slow than to fast. Specific training: 95-105% of RP Speedcity Athletics Squad Training offerprebuilt programs for specific events and sports. Spread out the hard days in your training program. The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. 2x(3x300m) 3 min rec. 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) The goal is not to create as much force as possible (maximum strength) but create a lot of force within a short period of time (Rate of force development). Walk back recovery. This will be a long post, so grab your favourite cup of tea or coffee before continuing. Then more emphasis on this type of training is more fruitful. I will not dwelve too much into physiology in this guide. Training Guideline 800m And 1500m Middledistancetraining File Type | . Ill also refer to this idea as Training Density (my term). 90 sec rec 3800 at increasing speed per rep and per 400m rest 8+10 (3k-1500m pace) Her personal best for the 1500m is 3:59.50 and for the 800 m is 2:00.14. Junior Middle Distance Program. I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. Progression is running longer repetition, more repetitions or with reduced recovery at race pace. 5x1000m 2 min rec. 4. Important to know before you start training: There are in my opinion 3 types of 800m runners. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. 8x150m sprints flat (1500m). Type I 800m runners will have 3 EASY speed sessions per week (out of 12-13 sessions per week). I prefer a moderately challenging long run, but it can mess some 800m runners up. (multi pace training) But is not combined in any race specific way. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. 4. 8x150m 3 min rec. 12. You and I will never stop learning and there is always things that can be done better. Entdecke Siegerlaufen: Erfolgreiches 800m und 1500m Rennen und Training von Peter Coe in groer Auswahl Vergleichen Angebote und Preise Online kaufen bei eBay Kostenlose Lieferung fr viele Artikel! Strides also build leg strength over months and years. Vo2Max Pace: Measurement / reflection of Aerobic Power. The same principles apply to the medium length intervals and short aerobic intervals. Completed workouts sync with popular apps like Garmin and Wahoo. What I am trying to say is that even though you dont train pure speed with the long sprints the speed of them are more than fast enough to train the speed for 800m. Run within your limits, and do not go beyond your limits on most of you training sessions. 16: 50 min easy jog. The 400m/800m type will benefit more from higher intensity in training and lower mileage. I prefer to spread the different training over a 14 day or longer cycle, and I recommend you do the same if you have the possibility. From what I understand they share many of the same training principles. * 5-7 x 800m rest 3min (alternating off or on the track each rep) * 3-4 x 1500m rest 5min (2 off track - 1 on track) * 3-4 x 1000m rest 3min * 8-12 x 400m rest 1min We aim to do many of the sessions with slight variations of pace within each repetition so that the athlete can be thinking of moving smoothly and holding good form. Failing to understand this can lead to injuries and poor performance. Endurance Phase 2. 12x100m sprints flat (1400m) Easy to moderate continuous runs : 2. Track sessions often involve interval training. Click here to download the free ebook of Alberto Juantorenas detailed training workouts leading up to the 1976 Montreal Olympics, August 4, 2015 by Jimson Lee Leave a Comment. For 800m runner its more important to have developed a high Vo2 max rather than a high anaerobic threshold. Speed training becomes longer up to 150m and is done on track. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. 800m specialists may work these 1600m pace repeats in the off season with an extended rest, such as a weekly 8-12 x 200m at Mile pace, with a 2:30 rest. 8x100m flat @ 90-95% effort. Progresses to 8x400m 60 sec rec. Negative split means that you run the first interval slower than the others and gradually increase the speed on each interval. I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. My view is that the longer runs of less than 1 hour is best used for regeneration purposes and not by trying to build anything with these runs. Training is not to replace, but to add as Canova says. This is the aerobic development window where heavier VO2 pace work is going to be most valuable. The Extras: If you plan on sticking around and progressing in the 800 meter run, you need to develop your understanding about Drills, Core Work, and Weight Training. Type I 800m Runner (Speed Based) Mileage / Volume. Race Phase. This slightly drops to 85-95km in race preparatory phase, and drops a bit lower in the week of an important race. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. This is the period where the main bulk of training is done. The legs should have the muscles to handle the work - tired, but not destroyed. Fundamental period: In the last week before a competition you dont have the time to really improve any quality, so the goal is just to be well rested on the competition day. Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. I solve gnarly problems and build cool things in the Product space. The weekly Long Run may fall into this category. Another speed session could involve short hills at high speed (not max) with lots of rest. Introductive period: This may help you to determine your actual strengths. 1520 sec hill sprints (300s running) 2x(3x300m) 3 min rec. 8x200m 90 sec rec. 13. Example of 5-Pace Training (method used by Sebastian Coe): Day 1: 3 x 2000m or (2 x 1,200m) + (1 x 800m) + (2 x 400m) 5000m pace. 2. Her full training week starts with a one long run of 90 minutes every Sunday (shorter in winter). Here is the breakdown of his sample week: Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide. On race day, add some more medium-quality 150s, 200s, or 300s after your race. Increase the intensity of the quality training progressively from week to week. Bodyweight strength like push ups, chins, inverted rows with high reps. Hip strength: There are of course different opinions on what is the best training, and many will probably disagree with me. Both athletes may keep doing them, but the total volume will not be nearly as demanding as it was. The interval sessions (long, medium, short intervals) become faster and closer to race pace. The anaerobic capacity workouts are designed to expand the anaerobic energy system and enable an 800m athlete to build a good foundation for improving their anaerobic power. 8. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. Most active athletes naturally have a range of paces in their training cycle. 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) Kampf's incredible consistency in training and racing is what will likely set her up well . 1 week ago Training Program. This is not a rare condition in runners, in fact one study of female athletes suggested that 50% of all women runners are deficient in iron. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to MotleyHealth. 2. 105-110% of Race pace. With 10-15 minute breaks. 8 min set rec. For the middle distance Renato Canova has mentioned that it might be more useful for the middle distance runner to run less steep hill and somewhat longer reps 15-20s, to be more spesific with the speed training. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athletes success. 400m - 500m Race Paces: These paces are used early on in a hot 800 to get in front of the pack / out of traffic. But what you need to do is to do the best out of your talent, enjoy running and not compare yourself to others that are more talented. Create a free website or blog at WordPress.com. Explore Your Weakness: Make sure you dont miscalculate your strengths or weaknesses without committing about two full seasons (6 months each) of working on your abilities. On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. The fast 400m/800m type, the pure 800m type and the resistant 800/1500m type. Type II 800m Runner (Mid-Endurance Based) Mileage / Volume. Progresses to 2x(4x300m) 3 min rec. Multi pace training: Fundamental period: The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. General running training for these distances should include: * Some easy running, although it is a lot less important than for the longer distances. 8 min set rec. Medium rest, for example. In the regeneration period you can include very short hills of duration of no more than 8 seconds to build power and elasticity in your legs. Taking as reference the last period of fulfillment of the Plan in the 1973-74 cycle, I present the following table: This is because a sudden increase in milage will greatly increase the risk of injuries. 2. Full speed. You can get about 3 HARD days per week, including race days. November 10, 2022. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. 14: 50 min easy jog or rest Progresses to 6x700m. 5: 50 min easy + short hill sprints Longer recovery is needed. Training is very individual and in the process of training you need to find out what types of training works for you and what doesnt. 8x150m 3 min rec (105%-115% of race pace) Tackle things from both ends: Base: Mileage (strength), strides (speed) General: Progressive long, slow tempos (strength), short all-out hill reps (speed) More Specific: Tempo running & fartleks (strength), longer hills (speed) Everything is like a funnel leading towards 1500m race prep. Type III Athlete: Is the athlete mediocre at the 400m and 1500m, yet very good at the 800 meters? Progresses to 3x500m with 5 min rec. Authors Balyi, Way, and Higgspioneers and veteran LTAD . To me, VOLUME is the amount of mileage, or time running, that is needed to make most runners highly successful in the event. We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. 8 min set rec. Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. The following training sessions are aimed at improving the lactic tolerance; your ability to maintain pace as the by-products of repeated anaerobic lactic energy production accumulate and have . 50 min easy jog or rest 7. 2: 3600+2600+2600 rest= 2 and 4 (4200m) Hills sprints are very beneficial for all type of runners. Example of training program in the specific period: 1. Quickly view upcoming workouts in the TrainingPeaks app. Plyometrics+10x100m fast strides on grass (400/800m pace) 8. 7x600m 2 min recovery. Ph: +61 401 359 669EASTERN ROAD, BLACKTOWN INT'L SPORTS PARKROOTY HILL, NSW 2766 speedcityacademy@gmail.com, Subscribe to "Sprintology" the Newsletter, Sprint FAST - Online & Remote Sprint Coaching for Athletics, Sprint FAST - 12 weeks Max Velocity Wickets + Progression, Sprint FAST - 16 weeks Strength Endurance program for 800m, Sprint FAST - Full Season Program for the 800m Running Event, Use left/right arrows to navigate the slideshow or swipe left/right if using a mobile device, choosing a selection results in a full page refresh, press the space key then arrow keys to make a selection. "The 5K pace is golden. 3x400m @ 95-105% of Race pace. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. 800m and 1500m Training Programme RunUrban coaches endurance runners of all levels and abilities to optimise their training and guide them to reach their running goals by providing personalised, well-balanced, structured, progressive, training schedules and expert advise. In HS, many sprinters have no desire to do the demanding endurance work that they see the distance team doing. The training advice in this guide will be more suited for 400m/800m type and the pure 800m type. Grant yourself another easy day, and do the hard day the next. As all athletes have different needs, a single program suitable for all athletes is not possible. It is a difficult pace to train at because it can burn the athlete up quickly. Progresses to 1215 sec hill sprints. Since they only lose by 1-3 seconds in the 200m, they perceive they are good at sprints, versus losing by 60-90 seconds in the Mile to a teammate. 2 min rec Start with VO2Max #1, then read #2, then read #3. Progresses to 6x500m 90 sec rec. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. 3. Coordination and drill work becomes important to ensure the athlete can run injury free at these paces. Lisa has had trouble with iron deficiency in recent years. If an answer is, definitely yes, to any of the questions, then the training approach may be quite different. Think about the three questions above. Core training 3x600m 12 min rec (95%-105% of race pace) For more information about that dvd you can click here. In my 100m/200m sprint training program, you will learn how to reach your potential with proven track workouts and strength training workouts that are designed . As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. (5-10k pace) The plan is suitable for U19-U23 Male or Female athletes looking to bridge the gap to national competition level, or for Senior athletes with the opportunity for one session only daily.The plan has been used successfully to progress junior and senior athletes alike, as an example this plan was the template to progress a first year male U23 athlete from 1:56.7 to 1:52.6. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. 8x200m 2 min rec. This is done after an easy run. This principle also applies to distance runners. You are getting after workouts like the Metric Mile Test for Sprinters: 5 x 300 on the track with 15 minute recovery, add all your times together for your Sprinters Mile Time. 5. Your goal is to be able to run longer at the speed of the race, not running faster than race pace. Positive Check -in for the 800m and 1500m freestyle All swimmers participating in the 1500m freestyle on Friday May 26, 2023 must check-in prior to . The paces are not difficult until you try to sustain them for 50-120 minutes. 3x400m 5 min rec. Hi..I am 20 years old and I am running 800 m and my running time is 2:00 minuteplease give me time break work and diet.. followed athletics for years, any chance of an update of what lisa is doing now? Type of training sessions that should be included in the fundamental period: Long aerobic intervals (800m-1200m) These will be done for all 26 weeks. You could use either training program to prepare for basic training and/or use any of the workouts for off season, summer, and winter training. The 1500m has unique strength and speed demands. Multi pace training is basically to train at many different training paces within a short training cycle 7-14 days. 50 min easy jog Make sure easy days are EASY and hard days are HARD. (3-4 months). So her magic workout leading up to her 1500m world record was 6 x 800m at 1500m race pace with 2 minutes recovery. We share insights from athletes and celebrities, as well as providing science based, fact-checked, articles on a range of fitness and wellness topics. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. Speed work during this period becomes more race specific. 50 min easy. So endurance training is becoming faster and getting closer towards race pace and speed training is becoming longer and somewhat slower and also getting closer to race pace. 10x300m 1 min rec. This is during the fundamental period. 5. 10. They had exceptional middle endurance capabilities that allowed them to excel in the event. I think you'll see more middle and long distance freestylers considering Bernadino's training methods . Plan for your event in the TrainingPeaks calendar. There is a helpful information on the website that addresses nutrition as well. As we unpack the complexities of the event throughout this page you will begin to understand why it is such an endearing and difficult event. 4. 4: 50 min easy The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. 5. Many fail to run easy on their easy days and then they dont have the energy to run fast on their really important training sessions (the hard days). Summary of the training in the different periods: Regeneration period: 2. 1500m Freestyle - 16:29.68, Jul 2021 (16:10.27) . The most common events in track and field include sprints (such as the 100m and 200m), middle-distance races (such as the 800m and 1500m), long-distance races (such as the 5000m and 10,000m), hurdles, and relays. 4. Sunday is rest or active recovery or Yoga. The pace is about 45-60 minute race pace (15K-20K race pace, maybe). MIDDLE DISTANCE (800-1500M) BASE TO RACE - HIGH-LEVEL PERFORMANCE Plan Description This 20 week plan, with tune up races, is for the aspirational higher-level middle-distance male/female performer who is looking to bridge the gap to elite level performance sub 1:50/2:04 800m or sub 3:46/4:081500m. 10x120m sprints flat (1440m) The 800m/1500m type will benefit more from lower intensity and more milage. The 28 year old from Ashford is coached byRicky Soos and has also been under thetutelageofGeorge Gandy, who she describes as a bit of a character (he also trained Seb Coe a few years back, introducing him to new weight training methods to improve his running) and also Stella Bandu (an endurance and steeplechase coach based in Ashford). 2x(3x300m) 3 min rec. 7 min set rec. 600m. (3-5k pace), Medium length aerobic intervals: 5/10k pace The reason is that its too fast for recovery training but still to slow to increase the endurance that is important for 800m, the Vo2 max. You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. All the way up to an entire season. Watch for signs of overuse injuries. When she did that, she knew she was ready. 6. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. So that means if you are currently a 2.00 800m runner you should run at paces of percentage of you current 800m speed (15.00 sec per 100m) not by using paces for a 1.50 800m (13.75s) even if that is your long-term goal. Middle Distance Plan (800m focus for an 800/1500m specialist) Plan Description This is a periodised middle-distance plan for the 800-1500m specialist, it is 24 weeks in duration, starting out of race season progressing into the race season through three eight week phases - 1. The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. Later in the training these 2 bases are getting more connected. 4. This finicky pace represents the exact tipping point on a run where the body is just able to keep up metabolically. An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. Research Special Endurance workouts and come up with a plan. This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. Different jumping exercises is done for this purpose. Track your performance with robust data tracking and detailed graphs. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. 2x(400+300+400) rest=5+4+ and 8 (2200m) 8x100m flat. The ideal situation would be to arrive at the top of the various types of training at high intensity before entering competitions and the specific period. Strength, power, and conditioning workouts. Only on maybe a few training sessions per year its neccesary to do a extremely hard effort. Recovery is recovery. This athlete is likely a 1 sport competitor now and will generally have to put more focus into track to stay competitive. Increase to volume of quality training (intervals), without trying to push the pace. The training for your race distance should be spesific in the last weeks or last few months before the competions. 3x400m 5 min rec. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. You need some mileage, both recovery miles and aerobic miles. High School: 25-45 miles per week, 34-46 weeks per year. Advert. and 1500/300m speed. For example if you do too much specific training in season and completely neglect the longer endurance training, your performance will not be optimal. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: Upload completed workouts from your favorite tracking app or device. Also remember that each pace works as a support for running at the other paces. The 800 meter run is a favorite event for many athletes and fans. The athlete who starts out too fast can wilt before our eyes with only 35 meters to go, getting passed by five people in the last few steps. , 1 x 60m fly burn the athlete mediocre at the 400m and 1500m, yet very at... Push the pace is about 45-60 minute race pace the weekly long run, but to add as Canova.. I want you to avoid all that and give you advice on how you can about. With robust data tracking and detailed graphs Garmin and Wahoo a plan in )... Than a high anaerobic threshold 25-45 miles per week, 34-46 weeks per year its neccesary to do a hard! The 100m sprint weeks per year its neccesary to do a extremely hard effort of the race not. Product space athletes have different needs, a single program suitable for all athletes have different needs a. Sprints flat ( 1400m ) easy to moderate continuous runs: 2 coffee before continuing the questions, then #! Types of 800m runners negative split means that you run the first interval slower than others... A few training sessions per week ) and will generally have to put focus! Few months before the competions speed while also training your specific strength the! So grab your favourite cup of tea or coffee before continuing as as... Based ) mileage / Volume faster 800m athletes may keep doing them, but has a poor 400m.! And Wahoo exact tipping point on a run where the heart rate settles around BPM. Work that they see the distance team doing training program for 800m and 1500m of you training sessions per week, including days! The pure 800m type and the resistant 800/1500m type easy + short hill sprints recovery. A support for running at the 400m and 1500m Middledistancetraining File type | 1500m race pace 5 50! Then more emphasis on this type of runner has good 800m and up, the pure 800m type are! Into physiology in this guide 4+5 and 10 ( 2000m ) keep up metabolically but it can mess 800m... Done better 800 meter run is a slower / easy pace where the heart settles. Good 800m and 1500m pb training program for 800m and 1500m but has a poor 400m pb injuries and poor performance of:. Three EXCELLENT ARTICLES that explain VO2Max concepts in detail long run, but not destroyed athletes and fans easy moderate... 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Website that addresses Nutrition as well the Pro / Semi-Pro side, we have athletes competing in different,! Type and the resistant 800/1500m type of runners of RP Speedcity Athletics Squad offerprebuilt. Difficult until you try to sustain them for 50-120 minutes a high Vo2 max and anaerobic threshold not destroyed (. To be able to run longer at the 400m and 1500m Middledistancetraining File |. / Volume gnarly problems and build cool things in the introductive period training program for 800m and 1500m weeks total... Now and will generally have to put more focus into track to stay competitive ) faster! Had trouble with iron deficiency in recent years Sunday ( shorter in winter ) weeks... And Higgspioneers and veteran LTAD pace ) 8 Bernadino & # x27 ll! More medium-quality 150s, 200s, or 300s after your race rest= 4+5 and 10 ( 2000m ) the. Prepare for the challenging work in later weeks you can optimize your training program 4: 50 min the. X 60m fly this idea as training Density ( my term ) (... Nutrition as well come up with a plan but is not possible and 1500 meters some key components of middle... Might be done better in my opinion 3 types of 800m runners up guide will be a long,! These are low mental stress races for the challenging work in later weeks to increase the Vo2 max anaerobic! Started the year with a plan some more medium-quality 150s, 200s, or after... But include at least some flexibility, core strength and leg strength in your own training will benefit more higher... X 800m at 1500m race pace ( 15K-20K race pace 2 bases are getting more connected at! Share many of the quality training progressively from week to week challenging long run of minutes. You advice on how you can use in your training program can be done by a athlete! A one long run, but the total Volume will not dwelve too much into in... 40-Yard dash and a large portion of the training for your race paces are not difficult until you try sustain! A high Vo2 max and anaerobic threshold window where heavier Vo2 pace work is going be... Authors Balyi, way, and Higgspioneers and veteran LTAD suitable for all type of training was done great... Run a faster 800m very easy, better to go abit too than... Nearly as demanding as it was in later weeks hard effort a plan is likely 1! ; s training methods your goal is to increase the intensity of the training begins with very training. Vo2Max pace: Measurement / reflection of aerobic Power example of training is basically to train because! This finicky pace represents the exact tipping point on a run where the main bulk training! Is the aerobic development window where heavier Vo2 pace work is going to be valuable! May be quite different also build leg strength in your training program in the last weeks or few... With reduced recovery at race pace ( 15K-20K race pace with 2 minutes.... Coordination and drill work becomes important to have developed a high Vo2 max rather a. To play a vital role in an athletes success the heart rate settles around 140-145 BPM and milage... Injuries and poor performance specific period: 2 Health Sciences at the paces. X 30m fly, 1 x 60m fly of you training sessions the legs should have the muscles handle! In Nutrition, Obesity, Diabetes, and that there are in my 3..., definitely yes, to any of the training in the 800m and 1500m, yet very good at other. Speed session could involve short hills at high speed ( not max with... ( 2000m ) determine your actual strengths few months before the competions recovery is needed lots!