This program uses a variety of training paces including 400 meter race pace, 800 meter race. Different paces and workouts stress your body in different ways. It is easy to overlook good aerobic training in an 800m1500m program, with the idea that all that is needed is speed. Jun 27, 2018 400m 800m training program track star usa 4 week conditioning training program track star usa specific training for the m runner pdf free 5k training program track star usa. Did my mistakes in training, had my injuries, overtraining and so on, so i have learned the hard way. Advice on core training, injury prevention exercises, strength training and. This manual is based on the same fundamental training principles that the majority of top middle distance runners have used with success since the 1960s. As all athletes have different needs, a single program suitable for all athletes is not possible. Specific training for the 400 800m runner by alberto juantorena, translated by victor lopez in 1985 the athletic congress of the usa honored alberto juantorena at its convention in houston, texas. Just as there is more than one route to travel to reach a destination there are several training approaches that can be applied in order to lead an athlete toward their potential as. Training the athlete cont indoor track season sample 21indoor track season sample 21 day cycleday cycle.
Joe rubios fundamental training principles for the. Dec 19, 2017 david rudisha 800m training splits world record source 400m 800m training program track star usa 800 meter training program 5k training program track star usa 800 meter second 4 week training schedule for 2017 pdf. There are some differences between the two when it comes to training. The athletes are olympic champions, world champions, world record holders and other medalists at the world championship level. The 800 meter run is considered a long sprint to a middledistance running event.
What should i expect with a 400m or 800m training program. I have been running for 17 years, and i am still running. Training for the 800m a comprehensive guide by aussierunner101 after quite a bit of interest from others. Training for 800m a discussion of some ways to train and coach 800m athletes. Its important to do drills and strides in the final days before the big race to keep your legs firing. Jun 16, 2017 a typical week in training for the fastest man ever, over 800m david rudisha. My goal with this guide is to help other runners to improve their performance in the 800m. The athletes who excel at 400600800 meters do not possess a high percentage of type 2b fast twitch fibers as would be found in pure sprinter. Simple principles what do the following workouts do. I will also collect all the information on 800m training that i know of in one place. A typical week in training for the fastest man ever, over 800m david rudisha.
Training philosophy build from a foundation of strength clyde hart train slower, to race faster it works creates more versatile athletes better team possible to help in 10 of 18 events 100m, 200m, 400m and even 800m 400m, 800m, 1600m and even 3200m relays 100m 110m and 300m hurdles watertown track. Preseason for the mile, run a cross country season, training with the cross country group. Pin on track pin on 800m 400 800 meter training workouts the beakdown 400m 800m training program track star usa. Maximum speed track workouts are done two to three times per week. Base training for the 800 m runner training ideas middle. Regardless of the type of runner, 400 and 800 meter events require a blend of anaerobic and aerobic conditioning. Workouts that increase your speed endurance in the 800m. Good aerobic fitness from interval workouts not only benefits these races themselves, but improves rate of recovery when doing the faster rep sessions. The coach of the group is colm oconnell, a revolutionary figure in the world of athletics, coaching multiple athletes to olympic medals and often doing things very differently in training to the norm. 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. Begin developing combined zone with indoor racing and moderate 800m1500m workouts.
Coaching the 800m unique event, unique athletes,unique event, unique athletes, unique challenges scott abbottscott abbott. Below youll find 5 800m race indicator workouts to give you an idea as to what shape youre in. Examples of base period, transition and race period weeks are inside the sweat elite david rudisha edition. Training plan develop a season long plan break up in to micro cycles if want to everyday you should work on one aspect of sprinting make sure you tell them the why of the workout. May 24, 2017 400m training workouts pdf rafael cansibog may 24, 2017 400m 800m training program track star usa 400 800 meter training workouts the 100m 200m training program track star usa specific training for the m runner. Oct 15, 20 he also wrote the arthur lydiard method training from 800 meters to marathon on this blog 3 years ago. Here ya go you dont become the fastest distance freestyler in history without having done some impressive stuff in training. As speed remains the most important component of 1600 and 3200 meter racing, the 800m basic training carries over quite effectively to the longer track. When focusing on 400 meter workouts you should concentrate on your anaerobic work, technique and power development. Base training for the 800 m runner a study of elite 800 m runnersto follow is the reported base training for some of the greatest 800 m runners ever.
Want to see what kind of training katie ledecky does. The 800m race is a combination of power, speed, speed endurance, and aerobic power. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. This way they know what to expect to get out of it. Remember, its normal to feel tired in the last workouts before race day, so. Nick published his 2012 training diary the lead up to his 5th place and personal best time in 20 and a lot of this article is taken from this ebook, as well as several other interviews nick has done with runners world and other media outlets. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. The workouts in these two training programs are not impossible but they are no walk in the park either. If you look at the program, they run sessions and one active rest at very young age and at high speed. Below is an overview of his training in 2012, highlighting his volume and key workouts.
Just as there is more than one route to travel to reach a destination there are several training approaches that can be applied in order to lead an athlete toward their potential as an 800 meter runner. When looking at race results for the 800 meter it always seems like there are a few athletes that. The role of the sportsman in international relations and training. Primary goal of workouts is to begin building confidence and giving athletes permission to experiment examples of workouts. Both the 400 and 800 meter runs are consider long sprints. The cutdown within each set will really help your middle distance events. The workouts in these two training programs are not impossible but they are no walk in. Due to the length of the 800m race and being that it is considered an endurance event, it is still quite short and the demands for speed endurance training becomes very important as the human body is only capable of maintaining a near maximal velocity for. The sweat elite team spent aprilmay 2017 training with st patricks athletics group in iten, kenya the training group of david rudisha. Refer to the cross country program included in this blog. Without variability or progression of workouts, training will become. Strengthpower training for a world class 800m runner the following paper has been prepared by ian harries following a 15day visit to england from 723 november 2002.
This is adjusted to accommodate level of each athletes development, event schedule, body condition, and the time of the year. They arent exact and shouldnt be taken too seriously. Unique event, unique athletes,unique event, unique. As a result, specific workouts should be implemented into the training routine to maximize speed and endurance.
It is easy to overlook good aerobic training in an 800m 1500m program, with the idea that all that is needed is speed. Maintaining proper sprint mechanics, and dedicate yourself to plyometrics and weight training, and to general conditioning with allow. Level 2 coach sprints, hurdles and relays subscribe to our free monthly 400m800m1500m training ideas newsletter the problem. Athletes get bored mid year when they are so far from race type fitness and may. Note this can reduced in volume for high school runners. Sample workouts 8 x 200m at 800m date pace 2728 8 x 300m at 800m date pace 4142 threshold training sample workouts 4 miles at at approx. If you do this, you can easily have the sprint 800m runners. You can expect to have a wide variety of 400m and 800m specific workouts that are designed to prepare you to run a solid 400m and an aggressive 800m. The pure 800m runner is the person who has good pbs on 400m. During the congress he gave a keynote speech on two topics. Get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home.
Full body workout at home without equipment download pdf. Remember, its normal to feel tired in the last workouts before race day, so dont freak out if you arent 100%. People often make the mistake of resting too much, which can leave your legs feeling flat. Subscribe to our free monthly 400m800m1500m training ideas newsletter. Unique event, unique athletes,unique event, unique athletes. The 1500 and mile plan uses a multipace training program that includes workouts at all critical paces including endurance pace, lactate turn point pace, vvo2 max pace and sprint pace. Training for 800 meter run workouts weight training for 800 meter runners. The workouts must allow variability based on the skill level of the individual runner. In our society, it is impractical to allow 36 hours between workouts therefore the next best model is to work out at the same time, two days in a row and then take the third day off to allow a 48 hours recovery. In subsequent seasons it has served as a guide to potential athletes on exactly what the authors training philosophy entails. Preseason training for 400m runners week 8 athletes. Specific training for the 400800m runner by alberto juantorena, translated by victor lopez in 1985 the athletic congress of the usa honored alberto juantorena at its convention in houston, texas.
He also wrote the arthur lydiard method training from 800 meters to marathon on this blog 3 years ago. David rudisha 800m training splits world record source 400m 800m training program track star usa 800 meter training program 5k training program track star usa 800 meter second 4 week training schedule for 2017 pdf. The 6x200m workout pin on track pin on 800m 400 800 meter training workouts the beakdown 400m 800m training program track star usa. Training 200400 meters watertown unified school district. However, decent high school 800m runners can get away with 7080%. Most critical training phase all training pieces comit thing together maintain fallwinter volume emphasisonhighemphasis on highendaerobicrunningandend aerobic running and intense speedsprint work begin developing combined zone with indoor racing and moderate 800m1500m workouts strength training in full gear. Level 2 coach sprints, hurdles and relays subscribe to our free monthly 400m 800m 1500m training ideas newsletter the problem. The trip was funded by athletics south africa airticket and british rail pass and the vaal triangle technikon daily subsistence allowance. No formal workouts but give them workouts for the weekworkouts that can be done. The 7 laws of 400600800 meter coaching success the 400600800 meter events have definite speed requirements, yet they also have high to predominant aerobic contributions. I would run the first lap of the 800m within 5 seconds of your best 400m. Training for the 800m and want to know what your race pace should be. Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide.