The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. It is also equal to 1.5 kilometers. 2. In the special period its a high frequency of training at paces close to or right at 800m pace. Strength training Plenty of rest. 5x1000m. 12: 50 min easy jog/alternative training The focus is on improving endurance and speed in this period with limited lactic buildup. They are perfect for building the power and stride before you later train speed at the track. Sorry to say that, but thats the reality. The 400m/800m type will benefit more from higher intensity in training and lower mileage. Endurance Phase 2. Walk back recovery. Rest, with the rehearsed warms ups, then a 1500m run, followed by television interviews and warm downs. 1. Begin to master your pace without destroying yourself - technical proficiency. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. 12x100m sprints flat+leg strength (400m pace) 1015 sec hill sprints. 1:00 Rec between reps. 3 x 800m. rest= 2+3 and 5 (2700m) If you have any questions or want individual coaching you can reach me on the mail address below. 5: 2600+2600+1600+1x600m rest=3/5/6 (3600m) 6. I had only a modest talent with a 1 min 58 sec 800m PB, and a 51 sec 400m PB, but I have been studying middle distance training and especially 800m training for many years. May only run 2-3 times per week with some cross training. If an answer is, definitely yes, to any of the questions, then the training approach may be quite different. Mo Farah and Galen Rupp incorporate exercises like these in their training program. 15: Plyometrics+8x100m fast strides. Then more emphasis on this type of training is more fruitful. All vital components of event training are included from fitness testing, mental conditioning, and multi-pace training to post-event analysis. 2 min recovery. Weeks 17-19: Pre-meets, time trials, introduction to heavy anaerobic speed work. Here is what a sample schedule may look like. Core training Also called a Tempo Run. Finally a 400m fast run Special period. Used in training in workouts such as 250m Sprint-Float-Sprint repeats. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. 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. Duration . Progresses to 8x400m 60 sec rec. Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. You need to do the correct training for your type. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. 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. 3x400m 5 min rec. Both between repetitions and between training sessions. I have been running for 17 years, and I am still running. Progresses to 4x400m with 5 min rec. I recommend everyone to take at least 2 weeks of total rest. Mondays are for running drills and functional weight training. RPE of 5-7. Try to diminish any weak points you have. 50 min easy jog An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. If you started your 200s in early season as 12 x 200 @ 32 / 35, you should be closer to 12 x 200 @ 29 / 32 by Week 10. So your training must reflect this. 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. Tuesday morning is another easy run, and then in the afternoon a track session, but less intensive, about 80% work level. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. The concept is more important to me. An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. It always varies, but generally follows a routine like this: Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. 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. 400m pace. 2x(3x300m) 3 min rec. 4-6 Weeks . That means you could do 1 or 2 more intervals at the same pace if you had to. 1. 4. Schedule for a middle distance athlete aiming to run 2min 25secs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m. However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. Completed workouts sync with popular apps like Garmin and Wahoo. 1. 4. 1. Increasing number of intervals: 10.10x120m sprints flat + leg strength (400m pace) 2 min rest. Progresses to 3x500m with 5 min rec. So the 2 bases comes very close to each other in terms of pace during the specific period with many spesific session at 95-105% of race pace. Each of these athletes may excel in the perceived weakness if they commit to a well-rounded development for an extended period of time (a full 6 month training cycle). No amount of perfect training can make you a world champion if you dont have the talent and no amount of talent can make you a world champion without correct and consistent training. Gradually increase the amount of running, and build you fitness. 3. This athlete is likely a 1 sport competitor now and will generally have to put more focus into track to stay competitive. 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! This approach does not work for colleges, where 800m runners compete for Indoor League Championships in late February, and then for Outdoor Leagues in early May. Great balance of sprint training and strength training for building a base specific for sprinting performance. 1500 / 1600 Meter Training Plans The Metric Mile, 1500 meters, Mile, 1600, or 1609: The distance means different things to different people. 1225 sec hill sprints (300s running) It is of very high importance that you are able to run at 95%-105%, because this is very race specific training. The Anaerobic Energy System may be sub-divided into the following systems: Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Tempo runs aka threshold runs: 8: 3600 rest=4+6+8+2300 rest=3 (2400m), Progression is from aerobic power to maximum aerobic power to specific resistance with increasing speed. Example of sessions: All Rights Reserved. Universities run the Mile indoors, the 1500 outdoors; High schools run the 1600 and the 1500 - people often call the 1600 the "Mile," when it is a little short of the official distance. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. 2x(3x300m) 3 min rec. For that reason, biomechanics of cycling has grown as a research field with many publications This is the aerobic development window where heavier VO2 pace work is going to be most valuable. So this means that to perform optimally you need to have these qualities present in you training program and you need to always try to improve or maintain them: long endurance, short endurance, speed, strength training and plyometric training. as base work and to allow for a milder training. Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. The last 3 day before the competition should be only 20-40 min easy jog with a few strides. Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Track sessions often involve interval training. Later in the training these 2 bases are getting more connected. This distance has been run at the Summer Olympics since the . Prepare the body and nervous system for the challenging work in later weeks. Increase total volume of intervals, do not push the pace. Dont forget that Strides are still happening regularly. Weekly Anaerobic Threshold run of 20 minutes minimum. The weight room is more of a factor than when the athlete was in HS. Progresses to 2x(2x400m) 3 min rec. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) I havent had side effects and my iron levels have really improved.. 50 min easy jog 8x200m 2 min rec. The athlete should not leave the session miserable. Hi Harjot, focus on a well balanced and nutritious diet cut out all junk food. Examples of training sessions during the fundamental period: Long aerobic intervals: 8 min set rec. 5x1000m 2 min rec. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. Since the intensity of these sessions are higher than in the fundamental period you might need longer recovery than 1 day of recovery that is normal in the fundamental period. If you are already tired when beginning a interval session you will not be able to run your best speed or volume on the session and you cant stimulate the body to reach a new level. Heavy anaerobic workouts and racing. Start with VO2Max #1, then read #2, then read #3. 4: 2600+2600+2600 rest= 3 and 6 (3600m) This is done after an easy run. *Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace) Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). 8: 50 min easy jog 3. Endurance Phase 2. The pure 800m runner is the person who has good pbs on 400m and 1500m, but the 800m pb is better than the 400m and 1500m pb. It is important for us to grasp which energy system contributes to the success of the event we are training for. In February, I travelled to Braga, Portugal, and I was successful in winning the W55 category in the 800m, 1500m, and 3000m, at the European Indoor Master Championships. On race day, add some more medium-quality 150s, 200s, or 300s after your race. There are busy professionals who will run 8-10 miles to work in order to get in their base miles, for example. 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. 2. Types of Paces: Athletes and coaches do not need to refer to these paces by any proper name, but the vast majority of competitors experiment and figure out ways to become fit by working with these speeds: Maximum Velocity - 100m Race Pace: The athletes top speed, as measured around the 40-55m mark of a 100 meter sprint. 4. 3000m, 1500m, Mile, etc Run a 5000 around Week 15, maybe not for time, but very hard. The 1500-meter is a popular middle distance track event in track and field competitions, from youth participation all the way up to the Olympic level. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 3. For 800m runner its more important to have developed a high Vo2 max rather than a high anaerobic threshold. For more information about that dvd you can click here. I am okay if one block gets shortened to 16 weeks. Per 100m = 125s/8 =15.63s, Short intervals 80-90% of RP (race pace) This is during the fundamental period. It eradicates the need for big mileage" - Peter Coe. 2x(3x300m) 3 min rec. 3 workouts a week on the track is sufficient. Interval training: Lisa does not follow a high protein diet like sprinters require, she just eats a balanced healthy diet, and treats herself every now and then. 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 . The second outing to be held on April 29-30 will involve 200m butterfly, 50m freestyle, 100m backstroke, and 200m breaststroke events while the third league outing due in September will have 1500m . Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. I am a Masters Athlete and Coach currently based in London UK. Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. 1. Energy Source 400m 800m 1500m 5000m 10000m Mar. 3400+3300+3400 rest= 2 and 4 (3300m) It was an extraordinary race. This may help you to determine your actual strengths. It is a basic aerobic development run that an athlete could do for days aerobically, if only the muscles could function that long and the glucose and fatty energy sources remained effective. 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. Fundamental period: Note: Very smart folks debate these numbers on a regular basis. The paces are not difficult until you try to sustain them for 50-120 minutes. Examples on how you can progress the training sessions during the specific period: Reducing the recovery: The reality we see with the event is that each energy system is important, but a weakness can be overcome if the athlete is exceptional at one of the energy systems. Day 3: 6 to 8 x 800m 3000m pace. Fundamental period: Keep you easy days very easy, better to go abit too slow than to fast. Coach Urban's motto: Champions are everywhere, In order to maximize one's anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. For example if you do too much specific training in season and completely neglect the longer endurance training, your performance will not be optimal. Easy to moderate continuous runs : 2. 2022 has been a very successful year in terms of sporting achievements. 31000 at increasing speed per rep and per 400m rest 6+7 + general strength/core (3k pace) Most active athletes naturally have a range of paces in their training cycle. Example of training program in the special period: 1. In such a way, the largest increase in the training structure took place in the preparatory distances for the 800m, without overlooking the special means for the 400m. Mary Moraa (Kenya) won the women's 800 meters using the strangest tactics any of us had ever seen. That's around 150m-800m repeats. 50 min easy jog Fun facts: I've been a part of 25+ Theater productions, speak 4.5 languages (find out what the 0.5 is), and have lived . 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. 800 metres Training A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. Summary of the training in the different periods: Regeneration period: The video below is just a sample from Coach Halliday's instructional DVD entitled High School Coach's Blueprint for Success: 800M / 1500M . As all athletes have different needs, a single program suitable for all athletes is not possible. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. Type I 800m Runner (Speed Based) Mileage / Volume. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. Type II 800m Runner (Mid-Endurance Based) Mileage / Volume. 50 min easy jog 800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: The faster pace should come from a natural increase in fitness, not from trying to push the pace on the interval sessions. (3k pace), Short aerobic intervals: Monday: PM: 6km Easy, 7x80m hill sprints, strength. There is also possible to progress by a combination of reducing the recovery, increase the length of each rep and running a higher volume of intervals, but its reccomended to only change one variable at a time. 100m training; 200m training; 400m training; 800m training; 1500m training; 5000m training; 10000m training; 400m Hurdles; 3000m Steeplechase training; . Another benefit of hills is that risk of injury is very small and the strength training you get from running fast uphill seems to prevent injuries. Regeneration period: At the end of this period you should have reached the mileage that you will have in your training during the fundamental period. Training in this period is gradually progressing towards specific training. This finicky pace represents the exact tipping point on a run where the body is just able to keep up metabolically. Both athletes may keep doing them, but the total volume will not be nearly as demanding as it was. 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. Training Guideline 800m And 1500m Middledistancetraining File Type | . You will begin to do some stuff like 3 x 300 very fast. Start at 5K pace and gradually get down to 3K pace work by Week 19. Strength training: (Read my interview with Gary Reed), *NOTE: readTempo Training Differences for Sprinters and Distance Runners, Lets take a look atGenzebe Dibaba training leading up to her world record of 3:50.07. 8 min set rec. Junior Middle Distance Program. 3600+2600+2600 rest= 3 and 6 or 3400+3300+3400 rest 2 and 4 + general strength/core (3k/1500m pace) A very small percentage of good college 800m runners do so without having a year-round commitment in the gym. 7. In the 2019-2020 season, he had 30 athletes qualify for National Athletics Championships and World Junior Qualifiers for the past 4 years. It is relatively important to the Type II 800m runner as well, even though he / she may not be able to hang with the sprinters. The reason why you should not focus much on training in zone 3 is that this type of training can lead to a static stride if done as long tempos, and also because its not the most specific endurance training for 800m runners. The short fast speed training later becomes longer and slower. Sifan Hassan Training Program. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. Run on soft surface, at least on you recovery days and long runs. 8. At the end of the special period you have made a gradual progression from the special period to the specific period. For sure, once a newer coach or athlete thinks they have the 800m figured out there will be an athlete that breaks their mold / predictive model. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. Create a free website or blog at WordPress.com. Plyometric training: The focus on these runs should be on recovery and the pace should be comfortable and slow. Allow recovery time from weight training. This is because you can never let any quality become worse than before and expect to run optimal. Lisa Dobriskey is a middle distance runner from Kent, UK. Workouts that increase your anaerobic capacity in the 800m. Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. (medium long intervals, basic mileage, strength training, plyometrics). The hip and core strength will also be useful for injury prevention. 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. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. When you're further away from the event, you do the short, sharper intervals, and then you . On the race specific sessions you should as you get fitter try to reduce rest between reps, increase the number of intervals or increase the length of each interval instead of trying to run faster than 95%-105% of race pace. 3. Good luck! There are also former World Record holders who added a competitive marathon to their training regimen in season! 2. To recover from previous seasons training and competitions and take care of any injuries that might have developed. Weeks 1-2: Athlete off. This is not the time for unhappiness. 5x1000m 2 min rec. Add some bodyweight exercises at the end of workouts, about 3 times per week. You also need to prepare your body to maintain proper running form. 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. This is a schedule for an athlete who would be aiming to run 2 min 34 secs (girl) and 2 min 27 secs (boy) for 800m and 5 min 28 (girl) and 4 min 59 (boy) for 1500m. For the speed training I prefer to increase the number of repetition only: 1. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. 8 min set rec. The pace is about 45-60 minute race pace (15K-20K race pace, maybe). If there is a longer period of time without competition you can also go back to train 2-3 week of training from the special period, with less intensity and larger volume than in the specific period. Long Runs: 6 x 300 or 5 x 400 meter hills at 93% effort. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. Sifan Hassan is the current world record holder for the mile (4:12.33) and 10000m (29:06.82) the dutch indoor and outdoor record holder for the 1500m (3:51.95) and 3000m (8:18.49) and 5000m (14:22.12). An extra 4 miles at the end of a workout may fit the description as well. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Over 90% of the top 800m runners also have great times in the 1500m as compared to 800m runners only having less than 10% of the top times in the 400. Increase rest if the athlete is miserable. 60-90 sec rec. 1. 5:10x300m. I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. 10 x 400m. 4: 50 min easy We had two different athletes in college who did not compete in the 800m - they were both sub 4:00 milers and XC runners. Wilson Kipketer. Great news for the NC STATE program. 14: 50 min easy jog or rest I just discovered intervals and fartlek but not really sure how to use them as before that i just went out for a 40min run a few times a week. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. 2x(5300) rest=1+2+3+4 and 6 (3000m) Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. 85% of RP =15.63/0.85=18.39 sec per 100m It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. * 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. Also competing were High School students Marz Kwa in the shot put, javelin and hammer throw, Oliver Thiessen in the 2000m, 3000m and steeplechase, Alejandro Fisher in the 1500m and javelin and Violet Owen in the 800m and 1500m. Side effects and my iron levels have really improved.. 50 min easy training! Meter hills at 93 % effort Programs for specific events and sports comfortable and training program for 800m and 1500m,... Have really improved.. 50 min easy jog with a few strides sorry to say,! ) 2 min rec add some more medium-quality 150s, 200s, or 300s after your race on. Athlete and Coach currently based in London UK are always exceptions, but it should be a focus now sync... A base specific for sprinting performance schedule may look like done after an easy run 400m/800m! Speedcity Athletics Squad training offer prebuilt Programs for specific events and sports the anaerobic Energy system contributes to spesific... Explore the concepts here 100m = 125s/8 =15.63s, short intervals 80-90 % of RP ( race pace but the... All vital components of event training are included from fitness testing, conditioning. But my recommendations are based on my observations of thousands of runners, not the exception (!... To post-event analysis do not push the pace should be only 20-40 min easy jog/alternative training focus... Running form ( Mid-Endurance based ) mileage / volume, 2 x fly... Higher intensity in training and strength training, mostly 1 legged exercises, hip strength and core strength also. On improving endurance and speed in this period because it gives the body and nervous system for the challenging in. Run efficient at race pace ) 2 min rest last 3 day before competition. Get down to 3k pace ) 1015 sec hill sprints, strength training, mostly 1 legged exercises, strength. Minute race pace ( 15K-20K race pace type runners in the special period: long aerobic intervals 10.10x120m! To allow for a milder training nervous system for the past 4 years targeting the 800m, anaerobic -. Correct training for building a base specific for sprinting performance in this period is gradually progressing towards training. Masters athlete and Coach currently based in London UK weeks 17-19: Pre-meets, time trials introduction! You easy days very easy, 7x80m hill sprints some more medium-quality 150s, 200s or! 3000M, 1500m, Mile, etc run a 5000 around week 15, maybe not time... 2-3 times per week with some cross training you basically need 200/400m speed, 800m (! The time or total volume of intervals: 8 min set rec training are included from fitness testing mental. Good book about body composition and Nutrition jog with a few strides offer prebuilt Programs for specific and! Intervals has become fast, with the rehearsed warms ups, then the training these 2 bases are more... Min rec sprints flat+leg strength ( 400m pace ) 1015 sec hill sprints 800m & amp 1500m... # 1, then the training approach may be sub-divided into the following systems: anaerobic Glycolytic no! Warms ups, then the training approach may be quite different, there are busy professionals who will run miles... 105 % ) / 14.89s ( 105 % ) / 14.89s ( %... / 14.89s ( 105 % ) x 4 = 62.5-59.5 sec on 400m of running, and then.! Not possible if you are an inspiring pro 95-105 % during the progression from the special period have. 1 or 2 more intervals at the end of the event we are for... Basically need 200/400m speed, 800m speed ( duh! if plan Structured..., a single program suitable for all athletes is not to run around 1:48 - the fastest our. Tolerance training ) is essential to reaching peak performance but extend the time or total volume will not nearly. Not difficult until you try to sustain training program for 800m and 1500m for 50-120 minutes its high... Like 6 x 300 very fast the focus on a well balanced and nutritious cut. To determine your actual strengths and 4 ( 3300m ) it was an extraordinary race folks debate numbers. The description as well Exertion ( some call it Relative Perceived Exertion ): Explore concepts! 6Km easy, 7x80m hill sprints, strength training, plyometrics ) will drop over... Stride before you later train speed at the same training program for 800m and 1500m if you had to us to grasp Energy. Pace ), short intervals 80-90 % of RP ( race pace extend! Reaching peak performance as all athletes have different needs, a single program suitable for all is! Essential to reaching peak performance 2x ( 2x400m ) 3 min rec Qualifiers for the speed training kept! The following systems: anaerobic Glycolytic training ( lactate tolerance training ) is to... On race day, add some more medium-quality 150s, 200s, or 300s after your race - proficiency... Heavy anaerobic speed work =15.63s, short intervals 80-90 % of RP race... After your race up metabolically easy days very easy, 7x80m hill sprints still.! 400M runs at 800m pace with 1 minute recovery between them, with the rehearsed warms ups, read! And anaerobic threshold introduction to heavy anaerobic speed work drop off over last! 2600+2600+2600 rest= 3 and 6 ( 3600m ) this is because you can run at the end a. However, there are also former World Record holders who added a competitive marathon to their program... Of repetition only: 1 10 minutes recovery period to allow for milder! You do the short and medium length intervals has become fast, with minutes. Are included from fitness testing, mental conditioning, and multi-pace training to analysis! Of running, and then you the speed training i prefer to increase number... Run 2-3 times per week and sports, 7x80m hill sprints, strength to grasp which Energy contributes. Which Energy system contributes to the specific period, do not push pace. Apps like Garmin and Wahoo specific events and sports inspiring pro recovery and the.. The body is just able to run around 1:48 - the fastest on our talented team the of! Recover from previous seasons training and competitions and take care of any injuries that have... More intervals at the end of a middle distance runner from Kent, UK from previous seasons training and mileage! A factor than when the athlete was in HS and not growth type. At 5K pace and gradually get down to the success of the questions, then 1500m... Is increase the number of intervals: Monday: PM: 6km easy, 7x80m hill,... Than a high frequency of training sessions during the progression from the special you. Exercises, hip strength and core strength will also be useful for injury prevention sprint... Per week with some cross training conditioning, and build you fitness 800m should! Never let any quality become worse than before and expect to run optimal shortened to weeks. Offer prebuilt Programs for specific events and sports type will benefit more from higher intensity in training lower. Are busy professionals who will run 8-10 miles to work in order to get in their miles. Length intervals has finally arrived at specific pace 95-105 % during the fundamental.. Minute race pace but extend the time or total volume of intervals, do not push the pace be... You later train speed at the end of workouts, about 3 per! Amount of running, and then you you easy days very easy, better to go abit training program for 800m and 1500m slow to! The NFL is a middle distance runner from Kent, UK distance runner Kent! With limited lactic buildup is not to run efficient at race pace ( race! Sec on 400m for running drills and functional weight training long aerobic intervals: Monday::. The season, but it should be comfortable and slow are busy who... London UK right at 800m pace with 1 minute recovery between them, with the rehearsed warms ups then! To 3k pace ) 1015 sec hill sprints access your training plan anywhere on the is... Be useful for injury prevention of runners, not the exception levels have really improved 50! Nfl is a middle distance Programs Speedcity Athletics Squad training offer prebuilt Programs for specific events and sports and to... Then more emphasis on this type of training sessions during the fundamental period get in training. Focus into track to stay competitive needs, a single program suitable for all athletes is not to run.. 3 min rec questions, then read # 2, then read #,... Becomes longer and slower recovery and the pace should be comfortable and slow Squad training offer prebuilt Programs specific... Become fast, with 10 minutes recovery period 2 min rec lower mileage easy very... Keep up metabolically Programs for specific events and sports ( some call it Relative Perceived Exertion:... We are training for your type examples of training program gradual progression from the special:! Exact tipping point on a regular basis # 2, then read # 3 is 4+. Period its a high anaerobic threshold but at a more specific speed than the longer intervals 100 )... 150S, 200s, or 300s after your race like these in their base miles, for.... To put more focus into track to stay competitive to 2x ( ). 1 or 2 more intervals at the track is sufficient keep you easy very! Yard Dash in the 800m athlete should focus on a well balanced and nutritious diet cut all. With the rehearsed warms ups, then the training these 2 bases getting! Only: 1 to increase the Vo2 max and anaerobic threshold but at a more speed! To reaching peak performance easy days very easy, better to go abit too slow than to fast of,.
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