TRAINING

800M TRAINING

SPEED WORKOUTS

1. 4 x 400m @ 2"-3" per 400 faster than race pace. 2-5 rest.

SPEED-ENDURANCE WORKOUTS

  1. 2 x 2 mile float-kick (200m-200m) @ 1"-2" faster than race pace per 200
  2. 8 x 200m @ race pace. 5m 10m ez jog recovery.
  3. 4 x 500m @ desired pace for 2nd 400.
  4. 600m- 200m jog (start season with this a bit slower than 1500m DP)

500m- 200m jog (start season with this 5" slower than 600 at 400m mark)

400m- 200m jog (start season with this 5" slower than 500 at 400m mark)

300m- 100m jog (start season at 1500m DP and speed up as season progresses)

200m- 100m jog (start season at 1500m GP & speed up as season progresses)

100m- 100m jog (start season at 800m GP& speed up as season progresses)

 

PACE TRAINING WORKOUTS

  1. 8 x 100m at " per 100 faster than 800m GP. Shorten rest to 20" and 10".
  2. Next go to 4 x 200m at same pace with 30" rests. Shorten rests until it turns into a continuous 800m run.

  3. 2 x 5 x 1000M. 2 rest after each 1000m and 10 rest between sets. The 1st 800m is a bit slower than RP with last 200 at pace. Teaches runner to know pace when tired.
  4. 4 x 600m 1"-2" per 200 slower than RP. 200m jog rest.

5 x 300m with 2 jog rest. 1st 100 slower than RP and last 200 at RP.(build finishing power)