How to Train the 400/800 meters Double

Last Updated on April 29, 2021 by Jimson Lee

If you missed the excerpt from the upcoming book The Sprinters Compendium, here is the link to the Free Chapter. (over 6000 people have downloaded this already)

If you missed Ryan Banta’s last two videos & presentation, go to Long-to-Short or Short-to-Long? Comparing & Contrasting Different Training Models AND Defining the 100m Dash – Speed Development, Explosion, Acceleration, Max Velocity, & Speed Endurance.  Both are must watch presentations.

Other excerpts of the book can be found here on this Blog:
14 Tapering Strategies to Bring Speed Athletes to Peak Cycle AND Should Coaches Practice Sports Psychology?

Click here for other articles from Coach Ryan Banta. (highly recommended)

Training the 400/800 Mixed Zone athlete

Alberto Juantorena is probably the most famous 400/800 double from Montreal 1976 Olympics.

3 of the biggest fears (or questions) on a 400/800 double is:

1. Does a sprinter need an aerobic base?
2. Will the sprinter lose speed from mileage and slower intervals?
3. How do you structure the workout plan, when you consider the different energy systems?  A Mixed zone?

 

First, go to the bottom of page to download the file (569 Kb). 

Then the video below is broken down in 2 parts.

 

[From the Dutch Clinic 2017] 400/800 Mixed Zone athlete PART 1 (starts at 26:00 min mark)

[From the Dutch Clinic 2017] 400/800 Mixed Zone athlete PART 2

Downloads