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
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?
Hello,
I’m a 15 year old girl who runs the 400m and the 800m. My p.b is 2.16 and i ran this when i was fourteen, i’m now fifteen. I want to be able to run the perfect 800m and i want it to be under 2.14. I clearly am not strong enough to do that whole work out and pre race training as my body will simply not cope and i will burn out. I do train with a club but i also want to train by myself and feel that independant rush & i want to be able to train on my own and improve. it can be hard training by yourself but i want to try it becuase i think i have the mental determination and self motivation.
if you could email me and let me know anything. that’s be great. iloveseagulls@live.co.uk is my email!
Holla fellow runners.
Thankyou.
Con McMillan.
i want run a 800m in 2.00. what can i do for took this timing in 800m race. last time i finished my target 800m in 2.16s so what can i do.
Hi i am iranian.I am 800runner but i don’t have any a very good coach.I love to be best runner but i don’t have much money until i coutinue it.Could you help me?
Thank You..
I am a Jr. in high school. Last yr I was 4th in the State of Va. single A with a time of 2:24 in the 800, but I have put on a little weight but I want to get to 2:10-15 can you plaese me?
Amanda,
Yes, I would be glad to. I always make a point of first requesting that you must share this (initial) email with your parents. Only with their approval will I progress further. Ask them to send me their approval to communicate with you via email. Also all my emails will be sent to your email and one that they provide.
I have a few questions that need to be answered first:
1. What does your current 800 meter training regiment look like.
2. How much over speed and over distance training do you incorporate into your training.
2. What is your best 100, 200, 400 meter time. If you do not know, you will have to get them for me to do a meaningful evaluation to design a training regiment.
3. What is the delta between your first and second 400 meter legs of the 800 meter.
4. Are you a middle distance running type running in a 800 meter run, or would you characterize yourself as a sprinter type moving up to the 800 meter distance.
If your parents approve, I need a video of a recent 800 meter race to evaluate your running mechanics. What I will be focusing on your first 100 meters, your mid race stride and gate.. I assume you are starting from a water fall start line. In this phase you are pure sprinter. An 800 meter start, if you want to be in the times you mentioned must have an explosive drive phase, followed by an aggressive acceleration phase. This is where over speed training comes in. Most young 800 meters runners can benefit by training with the sprinters verses training with the middle distance runners.
The first, the very first empirical evaluation (actual time trials) that I need is four 400 meter times. All the 400 meter trials must be at full race pace and effort. This is not training it is an evaluation. Run 400 meters at race pace. Rest exactly 60 seconds, hands over your head, walking slowly, and breathing deeply. Make sure your timing your trials. Repeat until you have completed a total of four (4) 400 meter dahes. Send me the times.
I will repeat the above request that you must involve your parents and I must have an email from them approving of your communicating via email, and all future communications will be addressed to them, regardless the sender or receiver, in all emails.
I have one last comment. You must be dedicated, you must focus, and you must have passion in your training sessions. If you do not, you will not accomplish your goals.
That is all for now.
Hello. I’m 28 and ran the 800m and 400m back in high school. One of my goals is to break 2m in the 800 because I never did in high school. What type of plan should I implement if I want to look at doing this in 6 months time period? My PB was a 2:04 split in the 4×800. I know I’ll have to drop some weight and be very strict on my nutrition, but where do I start as far as training?
Frank,
Tens years out of high school and a goal of a sub 2:00 minute 800 meters. You are a beast at heart. Ok, focus on your base(endurance) first. You have approx 24 weeks before competing. Start at either 15 or 20 total miles per week (mpw) of road work and increase the mpw by 5 miles until you reach 50. Once you have reached this goal. Start incorporating a couple of 200 to 400 meter sprints every other mile. Return to your previous pace. In the last few weeks before you compete, put in 10 mile runs three days a week, but at near max effort, with a blinding finishing 400 for time.
Endurance also applies to strength and speed. Focus in your case more on plyometrics in the very early weeks while your mpw is low. As the mpw increases, cut back (but do not eliminate) on your plyometric work outs. Speed endurance would take a chapter but the 50,000 foot view for you should be ladders at max effort 150, 250, 350 250, 150 , meters with a walking 100 meter rest in each distance. Repeat this twice. Around the 16th week the ladder should look like 250, 350, 450, 600, 450, 350, 250 at well over race pace. Two weeks before you compete, and twice a week you need to have one ladder that looks like 400, 400, 600, 600, 400, 400
Over speed, keep it simple, find a down slope of at least 800 meters. You are working on turnover here with good ground strike. 200 meters at race pace, 200 meters at max speed. Repeat this 4 times twice a week beginning in the 10 week. Increase the distance by 50 meters a week until you have reach race distance.
My athletes hate to hear the word Over Distance Day. Once a week, 1 Kilometer repeats, with one track cycle (walking briskly) in between. How long, for two hours. Key here is to keep all the times in a tight grouping for each Kilometer. At the beginning of your 24 weeks you want to run at just under race pace so as to keep all your laps the same pace time. Lap time the same, Kilometer times the same. Challenge your self to add a Kilometer within the same two hours every week or so. You will be amazed at how fast your times will drop.These repeats are mentally relaxing but physically challenging.
This is a macro approach without knowing your current ability and times. Six months is an aggressive goal to go from ground zero. Be careful and gauge yourself and watch out for injuries early on. Try to find a local running club or sign up for the masters division of USAT&F.
One last thing, have fun and Good Luck!!
Coach JD
hola soy emanuel la verdad muy buena esta paguina yo soy corredor de 400 800 1500 5000 y hasta 10 kilometros en calle ahora me estoy enfocando en vajar mi tiempo y record en mi provincia con 1 54 los 800 metros antes que nada en vajar los 50 segundo en 400 metros y de hai vamos hir para arriva tratando de bajar todas mis marca los 5000 en 15 15 los 10 kilometros en 30 30 con un buen entrenamiento y dedicacion todo sale no hay nada que in ventar esta todo hecho e investigados los entrenamiento a que ser constante y vajaremos todos nuestros tiempos abrazo
Emanuel,
I apologize, but I am not proficient in the Spanish Language. I have attempted to utilize an online Spanish to English Translator; however, much is lost in the translation. If you could have some one resend your comment to me directly in English I would greatly appreciate it.
Thanks