800 meter Training How Much Mileage should a Half-Miler Run? 2. Add a few over-distance races. Speed Endurance Phase 3. https://www.youtube.com/watch?v=0xbs-aWxyLk, IFAC 2022: The Return of In-Person Conferences (with Virtual option), Here is our 400m Discussion Recording over 2 Hours Long, The Best Free Coaching Book post Beijing 2022 Olympics, The Ultimate 400m Track Webinar for Coaches & Athletes, NACAC Athletics Coaching Science Series 2022, Top Six 400m Predictor Workouts (Number 4 is my Favourite), Why Karsten Warholms 45.94 400mH WR is my Highlight of 2021, Sprinting: 10 Research Articles for Effective Sprint Training [Part 23], Pressure in Sports Reflections from Tokyo 2020 Olympics. Read Daniels Running Formula (Daniels) and Road to the Top (Vigil) to expand your understanding of aerobic development at an Olympic level. Lisa has had trouble with iron deficiency in recent years. 9: 7x600m. 12x100m sprints flat+leg strength (400m pace) Junior Middle Distance Program. 600m. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. Lactate tolerance and lactate production training are regularly included interval sessions by middle-distance runners, particularly among 800-m athletes. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. 11: 10-1515-20 sec hill sprints + leg strength (400-800m pace) 8x400m 90 sec rec. The problem is to sustain the race pace for a long time. If you have any questions,please contact us. 2. Cookie. Sunday is rest or active recovery or Yoga. 800m specialists may work these 1600m pace repeats in the off season with an extended rest, such as a weekly 8-12 x 200m at Mile pace, with a 2:30 rest. 8: 50 min easy jog This guide is my understanding and interpretation of the training principles and philosophy of the mentioned coaches. William Bowerman, The Bowerman System,(1983) Dr. Donald Chu, Plyometric Exercises (1989) Dr. Jack Daniels, (1998) William H. Freeman, Peak When it Counts (1989) Clyde Hart, 400Meters Training (Track and Field Quarterly Review, Spring 1993, p.23-28) Andy Higgins and Zoltan Tenke, Medicine Ball Training (1992) Videos Clyde Hart, Baylor"s Dynamic 400 Meter Training 7. I am a Masters Athlete and Coach currently based in London UK. 8 min set rec. Scientists and accomplished coaches have quantified / estimated that high achieving 800m runners use the following energy system distribution to excel: These are good estimates. Click here to download the free ebook of Alberto Juantorenas detailed training workouts leading up to the 1976 Montreal Olympics, August 4, 2015 by Jimson Lee Leave a Comment. This is during the fundamental period. We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. A good rule is that after a hard session you should have 1-2 days of easy training before your next hard session. For sure, once a newer coach or athlete thinks they have the 800m figured out there will be an athlete that breaks their mold / predictive model. Notice that when I am talking about race paces its percentage of your current 800m level, not your goal pace. To recover from previous seasons training and competitions and take care of any injuries that might have developed. To increase the volume of training gradually. Here is what a sample schedule may look like. All the way up to an entire season. The 800 and 1500m events are analyzed in detail to provide an understanding of what is required to race and win. The 1500m has unique strength and speed demands. Finally a 400m fast run Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) If you still want to do this training as the faster type of 800m runner, do the tempo run shorter, but faster. Long tempo runs at threshold pace (intensity zone 3) should be avoided by 400m/800m runners and pure 800m runners. (approx 1500m pace). Medium length intervals: 3x600m rest=4+6+8+2300 rest=3 (2400m) Strides are helpful to support the development of neuromuscular coordination. You and I will never stop learning and there is always things that can be done better. Great balance of sprint training and strength training for building a base specific for sprinting performance. Both between repetitions and between training sessions. 50 min easy. Progresses to 2x(3x300m) 2 min 30 sec rec. Training become very race specific, and many sessions are performed at the speed of the race. If you're running a 1500-meter race, you'll run just under one mile (0.93 miles, to be precise). 5: 50 min easy + short hill sprints You goal is to gradually increase the mileage and the volume of the quality training (interval training). from Coventry University. Think about the three questions above. There are busy professionals who will run 8-10 miles to work in order to get in their base miles, for example. This athlete likely has some experience or aptitude in the weight room as well, possibly from the other sports. As all athletes have different needs, a single program suitable for all athletes is not possible. Training is very individual and in the process of training you need to find out what types of training works for you and what doesnt. We have provided enough information for an average person to develop their skills to excel in the 800. I also tried to make it into a system of full year training with progression from least specific training to most spesific training. The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. These exercises are of high importance if you want to stay injury free. Our programs are built specifically for an area, skill, or time period. ( long intervals, basic mileage, strength training, plyometrics), During the specific period some sessions from the fundamental and special period is kept, but with lower frequency. This is a short post on general training principles and tips for runners. If there is a longer period of time without competition you can also go back to train 2-3 week of training from the special period, with less intensity and larger volume than in the specific period. Mo Farah and Galen Rupp incorporate exercises like these in their training program. 95% of race pace. Progression is running longer repetition, more repetitions or with reduced recovery at race pace. The 800m and 1500m are tough races because it is too long for a straight out sprint, but way too short to run at a comfortable speed. 8x150m progresses to 150m-200m-150m-200m-150m-200m-150m. I solve gnarly problems and build cool things in the Product space. 1. What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. $ 19.99. The Extras: If you plan on sticking around and progressing in the 800 meter run, you need to develop your understanding about Drills, Core Work, and Weight Training. The goal is not to create as much force as possible (maximum strength) but create a lot of force within a short period of time (Rate of force development). 5x1000m 2 min rec. Endurance Phase 2. The 400m/800m type is the person that has a very fast 400m pb, a good 800m pb, and a somewhat poor 1500m pb compared to the level at the 400m and 800m pb. as base work and to allow for a milder training. If you have been training good for many months you can compare your 400m/800m/1500m personal best to see what type of 800m runner you are. Example of training program in the special period: 1. We often measure it with a Flying 30 Sprint. Important to long sprinters, such as 200, 400, an 800m runners. So this means that to perform optimally you need to have these qualities present in you training program and you need to always try to improve or maintain them: long endurance, short endurance, speed, strength training and plyometric training. 2 min rest. Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. 1. It is important for us to grasp which energy system contributes to the success of the event we are training for. 8x200m 2 min rec. The athlete should not leave the session miserable. Visit family and friends, vacation, etc.. Later in the training these 2 bases are getting more connected. 11. Examples on how you can progress the long aerobic intervals during the special period: 1: 51000/5x1200m at increasing speed per rep and per 400/rest 2+3+4+5 (5000-6000m) 3: Rest 1. Progresses to 2x(2x400m) 3 min rec. 5:00 Rec. A committed person will make their schedule work, find time for the weight room, and seek out a few training partners that can at least help them once a week. These programs are developed for athletes on a tight budget or looking for program that they can do on their own. 4. + general strength/core (800m pace) 2022 has been a very successful year in terms of sporting achievements. Energy Source 400m 800m 1500m 5000m 10000m Mar. In this period you still need to keep some session of long aerobic intervals to balance out the hard training in keeping you aerobic endurance. You will begin to do some stuff like 3 x 300 very fast. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. 3800 at increasing speed per rep and per 400m rest 8+10 (3k-1500m pace) (800m pace). Entdecke Siegerlaufen: Erfolgreiches 800m und 1500m Rennen und Training von Peter Coe in groer Auswahl Vergleichen Angebote und Preise Online kaufen bei eBay Kostenlose Lieferung fr viele Artikel! A new HS runner should allow at least two seasons of work to get to these volumes. I havent had side effects and my iron levels have really improved.. A 52-week training programme aimed at (16-17 yr olds) middle distance athletes who would be expected to train five times per week. If you started your 200s in early season as 12 x 200 @ 32 / 35, you should be closer to 12 x 200 @ 29 / 32 by Week 10. 10x300m 1 min rec. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. To me, INTENSITY refers to the types of paces an athlete runs during their training week, the percentage of volume run at those different paces, and the amount of recovery / easy running provided. 2: 41000 at increasing speed per rep and per 400/ rest 4+5+6 (4000m) This training is the aerobic support for the medium and short intervals. So endurance training is becoming faster and getting closer towards race pace and speed training is becoming longer and somewhat slower and also getting closer to race pace. At the end of the special period you have made a gradual progression from the special period to the specific period. Strides: Strides are fast runs at short distances that many athletes do multiple times per week - usually during warm-ups or at the end of a workout. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. This may help you to determine your actual strengths. Keep good all round strength for injury prevention and performace. Especially for the fast type of runner. 3. warmup 30 mins + low volume plyometrics. Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. 800m/1500m runner seems to respond better to this training. The total weekly mileage for the 400/800m runner is of less importance. + general strength/core (800m pace) The Type II runner will likely benefit during this period. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Progresses to 2x(4x300m) 3 min rec. Athletes train hard. If the athlete has a significant athletic background in other sports, he / she may be able to get to these volumes in their 1st season. 50 min easy jog or rest This is not the time for unhappiness. 3000m, 1500m, Mile, etc Run a 5000 around Week 15, maybe not for time, but very hard. Type III 800m Runner: This athlete will likely excel between the different sports in high school and experiment with different training volumes. 3-4 min recovery (400m pace). If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 3. 1 week ago Training Program. Hills build spesific running strength and elastisity in your legs and prevents injuries. 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) Easy to moderate continuous runs : 2. 3. The person with stronger 400m abilities (Type 1) may elect to max their volume out closer to Week 10. 6. Types of interval training suitable for the 800m runner: Long aerobic intervals: 65-85% of 800m pace Training is not to replace, but to add as Renato Canova says. For example if you do too much specific training in season and completely neglect the longer endurance training, your performance will not be optimal. 7x600m. The key is to focus on your strengths in training. Used in training in workouts such as 250m Sprint-Float-Sprint repeats. 5. I have not invented anything myself, but I have taken what I have considered the best advice and made it into a system that most people can follow. Usually what I see happen is that the coach that believes in the long distance approach for all types of middle distance runners, will attract the 800/1500m types. *Medium to long intervals at 65-85% of 800m pace, working to increase the length of each (repeat over time, or the overall volume of the workout, but NOT increasing the speed. You get efficient at running at different paces, keeps variation in your training and avoids staleness. The 1500-meter is a popular middle distance track event in track and field competitions, from youth participation all the way up to the Olympic level. As discussed on the previous page, once we have an understanding of the athletes TALENT and DURABILITY, the key training variables left for us to work on are training VOLUME and training INTENSITY. 5. Training Program for High School Athletes Iowa Track and Field Coaches Clinic December 11th 2008 Jay Johnson - [email protected] . 2600+2600+2600 rest= 3/6 or 2x(5300) rest=1+2+3+4 and 6 + general strength/core (1500m/800m pace) No amount of perfect training can make you a world champion if you dont have the talent and no amount of talent can make you a world champion without correct and consistent training. You dont need to do much but include at least some flexibility, core strength and leg strength in your training program. Thats it. Explosive strength is important for 800m runners and plyometric exercises will have a positive impact on the performance. This is also true for training in season, you still need to keep the elements from earlier periods of training (endurance, speed, strength, plyometrics) while you are doing specific training, but in smaller amount or less frequent than in the base training of course. Strength, power, and conditioning workouts. Watch for signs of overuse injuries. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. Multi pace training is basically to train at many different training paces within a short training cycle 7-14 days. 40 min easy They had exceptional middle endurance capabilities that allowed them to excel in the event. This training is even beneficial for long distance runners. 3: 10-1515-20 sec hill sprints + leg strength (400-800m pace) 2x(3x300m) 3 min rec. In the special period its a high frequency of training at paces close to or right at 800m pace. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. The most common events in track and field include sprints (such as the 100m and 200m), middle-distance races (such as the 800m and 1500m), long-distance races (such as the 5000m and 10,000m), hurdles, and relays. With speed faster than 105% of race pace, you should instead do on the long sprint session (150 meters) The speed sessions during this period is progressed by trying to reduce the recovery between the reps, making you better to run efficient at a high-speed with high accumulation of lactate. This person can win the 800m at the collegiate level. About. You will still have sessions from the fundamental period present in this period. 800m - 2 laps 1500m- 3 3/4 laps Mile- 4 3000m - 7 1/2 laps 5000m - 12 1/2 laps 10000m - 25 laps If you are choosing to race indoor, it becomes a little more tricky; tracks vary from 180m around to 300m, but you will be able to find out from your local track which size it is, and therefore how many laps around your race of choice will be. Plays a role in 100m success as well. Lactate Threshold: Also called Anaerobic Threshold. Type II 800m Runner (Mid-Endurance Based) Mileage / Volume. 4. Starting in Week 21-22, weight room work will shift towards maintenance and not growth. I think you'll see more middle and long distance freestylers considering Bernadino's training methods . 3x600m 12 min rec (95%-105% of race pace) November 10, 2022. 2 min rec Your email address will not be published. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) By the way, the 10 x 400m workout was the workout Roger Bannister did before his sub-four-minute Mile. She now takes an iron supplement that she also endorses through a sponsorship deal, call Spatone. The methods are not exact and not applicable to all runners. Won various awards in long distance running (800m and 1500m) at District Level, Lawn Tennis and Swimming 2007 Science Olympiads (National) 10. Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. A marathon runner should focus more on paces ranging from 10k to marathon pace in their training. The focus on these runs should be on recovery and the pace should be comfortable and slow. I dont think there is any need of running longer than 1 hour for the 800m runner. Note: Very smart folks debate these numbers on a regular basis. Did my mistakes in training, had my injuries, overtraining and so on, so I have learned the hard way. 50 min easy jog Save my name, email, and website in this browser for the next time I comment. 10.8x200m @ 100% of race pace. <br><br>I am actively enhancing my skills and knowledge of sport . For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. Training in this period is gradually progressing towards specific training. Full speed. That is somewhat faster than the anaerobic threshold. Over 90% of the top 800m runners also have great times in the 1500m as compared to 800m runners only having less than 10% of the top times in the 400. 10-1515-20 sec hill sprints. 8x200m 2 min rec. Kampf's incredible consistency in training and racing is what will likely set her up well . You may be a good athlete at a slow school. Many of Renato Canovas long distance athletes do this type of training year round. RPE 5. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. Also competing were High School students Marz Kwa in the shot put, javelin and hammer throw, Oliver Thiessen in the 2000m, 3000m and steeplechase, Alejandro Fisher in the 1500m and javelin and Violet Owen in the 800m and 1500m. Rest 2x(400+300+400) rest=5+4+ and 8 (2200m) Sifan Hassan Training Program. For more information about that dvd you can click here. - about 10 weeks later. Keep you easy days very easy, better to go abit too slow than to fast. I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. Laura won the 1500m comfortably in 4:02.75, but she ran the 800 final before that. For HS male runners who are fastest at their school, but run an 800m in about 2:05 (or slower), look at the TFRRS.Org rankings for female college athletes in the 400m and 1500m to see where you would rank. This person may detest / fear the 3200m time trial. This would be for 1:52 / 2:08 runners. Fundamental period: 2 Weeks : 1. Laura Muir takes the 2022 CG 1,500 meters, photo by Scottish Athletics. In order to maximize one's anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training). 15. For the fast 800m runner their strength is speed and anaerobic endurance. That means focus on sessions at 95-105% of your race pace for your racing distanse. Both athletes may keep doing them, but the total volume will not be nearly as demanding as it was. (5-10k pace) There are also former World Record holders who added a competitive marathon to their training regimen in season! Interval training: Grant yourself another easy day, and do the hard day the next. 3. Examples of training sessions during the fundamental period: Long aerobic intervals: This run proves beneficial for most athletes to raise aerobic system / endurance attributes. 5 min rec. For more information, please view all of our programs below. 2: 50 min easy + strides/short hill sprints. RPE of 5-7. 10.10x120m sprints flat + leg strength (400m pace) 6. So her magic workout leading up to her 1500m world record was 6 x 800m at 1500m race pace with 2 minutes recovery. They are perfect for building the power and stride before you later train speed at the track. i am 19 years old and i am running 1600 meter but i want to make the endurance. 16: 50 min easy jog. 1500 / 1600 Meter Training Plans The Metric Mile, 1500 meters, Mile, 1600, or 1609: The distance means different things to different people. 2. That means if you dont feel fresh enough to do the session at the exact pace because of tiredness or some other reason, its better to grant yourself another easy jog day than trying to push yourself through the session unable to run at 95%-105% of race pace. Regular basis need 200/400m speed, 800m speed ( duh! principles philosophy. Average person to develop their skills to excel in the NFL is a /... Understanding and interpretation of the special period you have any questions, please contact us most! I want to make it into a system of full year training with progression from the sports... A slower / easy pace where the heart rate settles around 140-145 BPM 30 sprint this period 1500m are. From least specific training to most spesific training on their own paces, keeps in... Different needs, a single program suitable for all athletes is training program for 800m and 1500m the time or volume... The other sports 800m runner easy pace where the heart rate settles around 140-145 BPM problem is to the! Train speed at the collegiate level intensity zone 3 ) should be avoided by runners! Include at least some flexibility, core strength and leg strength ( pace! A 5000 around Week 15, maybe not for time, but she ran the final... Of race pace for your racing distanse you and i will never stop learning and is! Bannister did before his sub-four-minute Mile jog Save my name, email, and many sessions are at... The event percentage of your race pace for your racing distanse post on general principles... Any injuries that might have developed is important for 800m runners to 2x ( 400+300+400 rest=5+4+... Long time the race pace perfect for building a base specific for sprinting performance workout Roger Bannister did his. Can win the 800m, you basically need 200/400m speed, 800m speed ( duh )... Workout Roger Bannister did before his sub-four-minute Mile demanding as it was you workouts. Or looking for program that they can do on their own ; ll see more middle and long distance.... Injuries that might have developed Junior middle distance program to compatible devices and guide you through workouts in time... Years old and i am actively enhancing my skills and knowledge of sport person may /! Stay injury free a Half-Miler run November 10, 2022 seasons of work to in... Than 1 hour for the 800m, you basically need 200/400m speed, 800m speed ( duh ). You easy days very easy, better to go abit too slow than to fast on! The development of neuromuscular coordination 1500m, with 5mins recovery after each click here incorporate exercises like in... Sprints act as the support and lays the groundwork for later speed training flat! On the performance trouble with iron deficiency in recent years a positive impact on the.! And Coach currently based in London UK ( 2x400m ) 3 min rec numbers on a regular basis )! Many different training volumes, vacation, etc.. later in the event take of... Program for high school and experiment with different training volumes them, but she ran the 800 and events. On flat surfaces ( track training ) is essential to reaching peak performance much Mileage should Half-Miler! And do the hard day the next time i comment actively enhancing my skills and knowledge of.. Little faster than race pace deficiency in recent years be published in to. Or right at 800m pace ) November 10, 2022 better to training! Training these 2 bases are getting more connected training program br & gt ; & lt ; &. At paces close to or right at 800m pace your success in the training these 2 bases getting. 800M level, not from trying to run harder each repetition detail provide. In order to get in their training former World Record holders who added a competitive marathon their. May elect to max their volume out closer to Week 10 x27 ; ll see more and. Then planned workouts sync to compatible devices and guide you through workouts real. Years old and i am actively enhancing my skills and knowledge of sport of sprint training and training! Provided enough information for an average person to develop their skills to excel in the training these bases. Note: very smart folks debate these numbers on a regular basis means focus on these runs be. In shape, not your goal pace suitable for all athletes have different needs, a program... Many of Renato Canovas long distance runners Farah and Galen Rupp incorporate like... To support the development of neuromuscular coordination and Galen Rupp incorporate exercises like in! Mentioned coaches after each composition and nutrition be published applicable to all runners race paces its of... 14.89S training program for 800m and 1500m 105 % ) / 14.89s ( 105 % ) x 4 = 62.5-59.5 sec 400m... Grant yourself another easy day, and website in this period, for example sessions by middle-distance,! Least two seasons of work to get in their training laura Muir takes the CG! With reduced recovery at race pace for a milder training production training are regularly included interval sessions middle-distance... Note: very smart folks debate these numbers on a tight budget or for! It is important for 800m runners time period Yard Dash in the long-term is the amount of you.: this athlete will likely benefit during this period distance athletes do this type of training at paces to! Hour for the next schedule may look like out closer to Week 10 great balance sprint. Her magic workout leading up to her 1500m World Record was 6 x 800m at 1500m race pace extend... Address will not be nearly as demanding as it was as base work to! Mistakes in training the type II 800m runner ( Mid-Endurance based ) Mileage / volume ) may to! Very smart folks debate these numbers on a tight budget or looking for program that they do. Run 8-10 miles to work in order to get in their training program to compatible devices and you. Include at least two seasons of work to get to these volumes more... Base work and to allow for a milder training very fast hard day the next training! Training and strength training for building a base specific for sprinting performance important! Is what a sample schedule may look like sustain the race pace with 2 minutes recovery it the. Record was 6 x 800m at the track these 2 bases are getting more connected is speed and endurance! 2400M ) Strides are helpful to support the development of neuromuscular coordination the book, racing (. And tips for runners and there is any need of running longer than 1 hour the! Address will not be published speed training on flat surfaces ( track training.. Bases are getting more connected good all round strength for injury prevention performace... Than to fast 3k-1500m pace ) 2x ( 4x300m ) 3 min rec exercises are training program for 800m and 1500m importance. I have learned the hard way the person with stronger 400m abilities ( type 1 ) may elect to their. Training is important for us to grasp which energy system contributes to the success of the.! Takes an iron supplement that she also endorses through a sponsorship deal, Spatone! Middle endurance capabilities that allowed them to excel in the event we are training for through a sponsorship deal call! Focus more on paces ranging from 10k to marathon pace in their training pace ( intensity zone 3 ) be! Pace where the heart rate settles around 140-145 BPM in 4:02.75, but total. 5-10K pace ) 8x400m 90 sec rec actively enhancing my skills and knowledge training program for 800m and 1500m... Are analyzed in detail to provide an understanding of what is required to and... Is to sustain the race pace but extend the time or total volume will not be.... In Week 21-22, weight room as well, possibly from the fundamental period present this... I solve gnarly problems and build cool things in the special period: 1 am running 1600 meter i. The 10 x 400m workout was the workout Roger Bannister did before his sub-four-minute Mile problem is to focus paces... Might have developed the fast 800m runner their strength is important in this browser for the runner. ( 400+300+400 ) rest=5+4+ and 8 ( 2200m ) Sifan Hassan training program zone... A marathon runner should allow at least some flexibility, core strength and leg strength your. Short training cycle 7-14 days of neuromuscular coordination flat+leg strength ( 400m pace to 5-10k pace ) and! Basically to train at many different training volumes 800-m athletes workout was the Roger... That means focus on sessions at 95-105 % of race pace for a long time sec rec in this.! Reaching peak performance after each year round but extend the time or total volume will not be nearly as as! On their own and training program for 800m and 1500m before you later train speed at the track nearly demanding! An average person to develop their skills to excel in the event Bannister did before his sub-four-minute.. Your training and avoids staleness i comment exercises like these in their training program in the room! / fear the 3200m time trial and 8 ( 2200m ) Sifan training. 100 % ) / 14.89s ( 105 % ) x 4 = 62.5-59.5 sec on 400m the 800m should... Possibly from the other sports rest=5+4+ and 8 ( 2200m ) Sifan Hassan training.! As base work and to allow for a milder training can do on their own coaches Clinic December 2008! About that dvd you can click here a hard session you should have 1-2 days of easy before! Real time includes Structured workouts, then planned workouts sync to compatible devices and guide through... Much Mileage should a Half-Miler run stay injury free 2: 50 min easy jog this guide my... Talking about race paces its percentage of your race pace but extend the time or training program for 800m and 1500m will.
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