Training 800 Meter Runners
February 1, 2009 by Jimson Lee
Training 800-Meter Runners
presented by William Wuyke at the NACACTFCA Congress
Aruba, October 2008
The original presentation can be found here.
The 800-Meters
To be a successful runner you must have:
- Genetics
- Training/Discipline
- Coach with knowledge
- Desire to win and competitive personality
Terminology
- Aerobic Running: running at a pace in which no oxygen debt is accumulated
- Maximum VO2: it is a measurement of the maximum rate at which an individual can utilize oxygen for energy production.
- Anaerobic Training: Running at speed in which an oxygen debt is progressively accumulated.
- Anaerobic threshold training: the point where the body shifts from aerobic to anaerobic work. 168 bpm. (4 mmol lactate/dl)
- Tempo Run: Steady run of at least 20 min at a pace runner can handle for an hour but not longer
- Hill Training: Keypart of a phase of training. Prepares runner for the transition to true speed training. It also replaces the long slow distance base approach to training.
To get fast you need power. Hills alone will make you strong not fast (speed-strength) - Fartlek: runs at varying speeds in different terrain, preferably.
- Repetition Running: The main objective is to develop the aerobic and anaerobic capacity of a runner. Usually Can be divide in short, medium and long distance. The relationship of intensity depend of recuperation.
- Interval Running: (the key is recuperation) normally 150-800 meters repetitions with varied rest. Heart rate ~120-160.
- Anaerobic Endurance or Speed Endurance: The ability to tolerate fatigue and maintain both pace and form while running at near maximum intensity for relatively short distance.
Example: Repeat 300- 400 m training at pace to develop speed - Circuit Training: variety of exercises with weights/no weights
- Weight Training: exercise using machines and free weights. Apply the intensity in relationship with the training period correspondent.
Genetics
- Muscle fiber proportions
- Fast twitch fibers
- Basic speed capacity
- Lactate tolerance ability - Slow Fibers
- VO2 Max
- Ability to hold pace - Intermediate fibers
- Best ability to respond to varying types of training
- Fast twitch fibers
- Muscle fiber Characteristics
- Tolerance to training
- Recovery capacity
- High motivation
Keys to Running 800 meters Fast
- Great ability to Produce Energy during the duration of the 800-m
- Great ability to Run Economically (getting most speed for energy produced in body)
- Ability to Tolerate Discomfort of running hard
- Great strategy to Maximize Abilities.
- Great Training.
- No injuries!
Metabolic Aspects of 800 meters
- Anaerobic than Aerobic
- Must have anaerobic power for speed
- Must have aerobic power to race all 800m - Requires optimal Balance of Anaerobic/Aerobic training… More than any race distance!
- Must be able to produce Maximal Energy
- Maximal ability to use glycolysis and Krebs cycle
- Maximal ability to circulate blood and deliver oxygen to muscles
Role of lactate in 800-m
- Lactate ALLOWS for continued energy production at a high rate
- Lactate level represents “borrowed” energy for running fast
- Finish the race with as HIGH a lactate level as possible (pay back the debt on the awards stand)
Training/Discipline
- Coaching Expertise
- Training Facilities
- Life Style Discipline
- Nutrition
- Rest/sleep
- Bad habits
Four Phases of Training
- Adaptation/ Introduction
- Basic Preparation/General and special
- Specific preparation/pre and competitive Competition
- Transitory
Basic Preparation
- Long Distance/continuos running
- Running techniques
- Circuit training
- Weight training
- Fartlek
- Long repetitions
- Extensive intervals
Sample Workout
- Warm up
- Drills
- Stretching
- Strides - Main Workout
- Intervals
- Repetitions
- Speed
- Hills
- Etc… - Cool down
- stretch
Specific Training
- Anaerobic Workouts
- Intervals
- Repetition
- Weight Training
- Hills
- Time on the track
- Pace judgment
- Aggressive around the corners
Workout
Monday
- 40 Minute AM run
- Drills and Stretch
- 100 Strides
- Stretch
- 30 min Fartlek
- Drills and Stretch
- 100 Strides
- Stretch
Tuesday
- 5 x 1 mile jog
- 6×80 strides
- Circuit training.
- Cool down and stretch
Wednesday
- 40 min run AM aerobic workout
- 30 min cross country
- Drills and stretch
- 10×100 strides
Thursday
- 40 min run Drills
- 2 x 8 x 100 strides
- Circuit Training
- Stretch
Friday
- 15 min run
- Drills and stretch
- Strides
- 1 mile – 1200 – 1000- 800 – 600 – 400
- 10 min cool down
- Stretch
Saturday
- 45 min run
- 10 x 100 strides
- Circuit Training
- Stretch
Sunday
– Off
Pre-Competition
- Anaerobic training
- Faster repetitions - Speed Workout
- Weight training
Workout
Monday
Morning workout
- 30 Minute AM run
- Drills and strides
- Circuit Training
- Stretch
2nd Practice
- Warmup
- Drills and Stretch
- 5 X 800 OR 5 X 600 and 200
- Strides
- Stretch
Tuesday
- 30 Min bike
- Weight Room
- Stretch
Wednesday
- Warm Up
- 9 X 300
- Strides
- Cool Down
- 3 X 40 X 10 (Sit-up/Pushup)
- Stretch
Thursday
Morning workout
- 40 Min pool or bike
- Stretch
2nd Practice
- 20 Minute warm-up
- Weight room
- (Sit-up/Pushup)
- Cool Down
Friday
Morning workout
- 30 Min Run
- 10×100 Strides
- (Sit-up/Pushup)
- Strides
2nd Practice
- Warm up
- Ladder
- Cool Down
- Stretch
Saturday
- Warm Up
- Drills
- Stretch
- 12 X 200
- 10 min cool down
- stretch
Sunday
– Off
Competition Workout
- 1 X 600
- 1 X 300
- 1 X 150
- 4 X 400 X 200
- 6 X 150 X 50
Tagged:
800 meters, Coaching, Mile, Nutrition, Recovery, speed, speed endurance, Success, Training
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Hello
This is the first website I have ever seen that actually tells it as it is. The 800 meter run is rather unique and I have been trying to coach my daughter due to the complete neglect of any type of coaching at her school. I am not joking they only practice tue-thur and its normally consist of a couple of 200’s or 300’s maybe they might go all around the track once! Genetics are truly the only reason my daughter can run the 800 as well as she does. She ran regionals in Texas with a time of 2:23 with that kind of workout could you imagine if she had some real training behind her. I am a distant runner mainly and I am having so much trouble with the speed training and coming up with a good training program to help her. She is the perfect 800 runner she is muscular but very thin and is 5′11 almost 6 ft. I just need some help and if you know of anything or anyone who could help me please contact me at Janaladkins@att.net. any help would be appreciated.
Thank You
Jana Adkins
Great program Mr Lee ,
I coach 400 & 800 meter high shool athletes. I am in my 5th year and still learning the ropes so to speack. We are fortunate to be able to have a seperate performance group ( mostly upper classmen) who have performance indicators that allow for a more advanced and aggressive training routine. I just want to comment on two approaches that have worked well for our 800 meter types, and this applies to the anaerobic focus of their program.
First, Once a week we do 3 sets (3x 400m) with three minutes recovery in between reps and full recovery inbetween sets. As the season progresses we will lower the target 400 times and decrease the recovery gradually. Our goal is to have the athletes run all their 400s by mid season under 58 seconds. We will adjust their anaerobic threshold by estimated VDOT and or heart rate after targeted recovery periods.
Secondly, we have standing track law for the 800 meter runners. Regardless of the rep, set, distance, or day of the week - Their last 100 meters will be a dead sprint with a target of no greater than 14 seconds. They have nicknamed this as the Demolisher.
I am always looking or improvements to our program and welcome feedback. Note: This again is for our elite upperclasmen types.
im a high schol student and i run the 800 meter. i want to run under 2:00 minutes and i wonder what should i do to reach that goal. last year i ran a 2:10. im a sophmore now. So what should I do to reduce my time?