The right training for college 800m runners?
Question by : The right training for college 800m runners?
I am a sophomore in college. I am running for a DIV III program. I was a talented high teach runner. I ran 2:01 in the 800m 52.8 in the 400m 39 in the 300m 23.8 in the 200m and have ran 17:26 5k and 14:10 4k.
I but did not run my freshman year in college because mentally i felt that i needed a break, I did not reckon that i would ever come back to running but when july came i started to train for the up coming cross country season for my college team. I have been out of competitive running for a year. I completed the cross country season with a time of 29:22 at the 5mile race. But my strength has always been track.
My best 800m time so far this season has been 2:06 which is obviously no where near 2:01. I know that it has only been my fourth indoor track race in nearly two years but i still believe that i can come back and be better.
Can anyone give me some training suggestions,
Some of my college workouts i have done include: ( we train on an indoor track that’s 160m)
8 x 200 w/ 40sec rest
6×600 with 4 min rest
8 x 400 with 3 min rest
5 x 800 with 4 min rest
workout days are mon wed with 45 min runs on tues thurs and sun
Hey thankfulness for your response. Everything you just said was everything we did in high teach and i may possibly run workouts very well.
My workout times are as followed
8x200m 40 sec rest (most recent workout)
30 ( coach told me he wanted 32 and said to slow down so i did) 32 32 32 ( with the fourth one i just said the heck with that and ran) 30 30 30 30
i believe i may possibly do the entire workout in 30sec.
The last workout before that i ran 8×400 with 3 min rest and avg 72secs.
We train on a 160m for the indoor season.
During the three weeks off from teach and fixed track practice i did my own thing.
Some of my workouts i did were
4x200m walk 200m in this area 2:30 rest i ran them all in 27
2×400 ten min between reps
4×200 only 2:30 between the last 400m and 2:30 between rep
61 59 29 29 29 29
My first meet back i ran 2:06 which was quicker then my previous 2:08 with the coaches training. My splits for the 2:06 were 29 31 32 32
Best answer:
Answer by lestermount
The program is okay, but you don’t say how quick you are running your intervals.
Any distance you run under the 800 should be done quicker than your projected 800 race pace.
When you run the 600 you should come through the 400 at race pace, and try to end without slowing.
The 400 should be run at race pace or quicker, and maybe boost the recovery times.
You can adjust your intervals by changing the digit of repeats, the speed, and the rests.
You need to stress yourself so your body can run at your projected race pace during a race.
You do that by running shorter intervals quicker than the race pace, or you can do several intervals at the race pace, and have small recovery intervals.
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Here is something I posted in answer to a akin question.
Below is a link to the types of training done by various runs (800 m - 10,000 m); look at the training done by Wilson Kipketer.
http://members.iinet.net.au/~peterg1/run…
Now this is NOT to suggest you simply follow this schedule. Far from it! It but does show one the volume of interval (and quick intervals at that!) training done by an elite 800-m runner (1:41.1). The 800 metres is 65% anaerobic and 35% aerobic. Thus, you need to learn to run at a very high rate of speed and maintain that speed, or close to it, for 2 minutes. Thus, the majority of your intervals on the track will be done at quicker-than-race pace with small recovery time.
Sounds like you are on the right track (pardon the pun).
Hope you go under 2 minutes!