Welcome!
This will be a long post, so grab your favourite cup of tea or coffee before continuing. My goal with this guide is to help other runners to improve their performance in the 800m. I will also collect all the information on 800m training that I know of in one place. Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide. There are some good information online, but its spread out in many different places and I want to collect the good info in one place.This guide will be very informative for the self coached runner.
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. I have been running for 17 years, and I am still running. Did my mistakes in training, had my injuries, overtraining and so on, so I have learned the hard way. I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. I can mention that I have a bachelor in sports biology and also been training an athlete being stuck at 2.00 on the 800m for several years to running 1.57 after a few months of coaching. So I have some theoretical and practical knowledge. There are of course different opinions on what is the best training, and many will probably disagree with me. But this is what I have found have worked best and also what seems most logical for me.
My ideas on 800m training comes from years of studying elite and sub elite training programs, information from running coach Renato Canova, Brad Hudson, Gianni Ghidini and from the 5 pace system that was used by Sebastian Coe. 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.
This guide is my understanding and interpretation of the training principles and philosophy of the mentioned coaches. From what I understand they share many of the same training principles. I also tried to make it into a system of full year training with progression from least specific training to most spesific training. So if you are confused on how to train for the 800m, you will still be confused on how to train optimally, but hopefully less than when you began reading this guide. You and I will never stop learning and there is always things that can be done better. I have to mention that english is not my native language, so I might be not be using the correct phrases or grammar at times. I will not dwelve too much into physiology in this guide. This guide will be more practical.
Important to know before you start training:
There are in my opinion 3 types of 800m runners. The fast 400m/800m type, the pure 800m type and the resistant 800/1500m type. 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. The pure 800m runner is the person who has good pb’s on 400m and 1500m, but the 800m pb is better than the 400m and 1500m pb. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. So first you need to figure out what type of 800m runner you are and then train accordingly.
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.
The key is to focus on your strengths in training. You need to do the correct training for your type. Training is very individual and in the process of training you need to find out what types of training works for you and what doesn’t.
The 400m/800m type and the 800m/1500m type should train differently. The 400m/800m type will benefit more from higher intensity in training and lower mileage. The 800m/1500m type will benefit more from lower intensity and more milage. Failing to understand this can lead to injuries and poor performance. For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. For the fast 800m runner their strength is speed and anaerobic endurance. Then more emphasis on this type of training is more fruitful. The resistant type has a slower 400m pb and should focus more on their strengths, that is aerobic endurance and ability to run higher milage at lower intensity.
I observe many coaches making this mistake in their coaching. They have maybe been a former long sprinter or long distance runner and believe that their type of training is the best and make all their athlete follow the same training regime regardless of the type of runner. 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. They will improve on this type of training, but the 400/800m type with the same coach will not improve, and probably quit training or changing coach. The coach should be pragmatic in the coaching of athlete, not dogmatic! This can be a challenge for the 800m runners because it’s training can be very different for a fast type and resistant runner.
The training advice in this guide will be more suited for 400m/800m type and the pure 800m type.
What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. No amount of perfect training can make you a world champion if you don’t have the talent and no amount of talent can make you a world champion without correct and consistent training. Sorry to say that, but that’s the reality. But what you need to do is to do the best out of your talent, enjoy running and not compare yourself to others that are more talented.
My training philosophy for the 800m:
Training planning:
To run a good 800m you need both speed and endurance. So your training must reflect this. You need both speed training and endurance training in your program. Also you need to train some form of speed and endurance year round. Here is a very important point; you need to develop all aspect of you fitness at the same time, never neglecting any quality for a long period of time. 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. So in a training cycle of 7-14 days you must train to improve all these qualities. If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. 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. Training is not to replace, but to add as Renato Canova says. That means in the season you will have to add specific training sessions, but you must still use some sessions from you base training also during this period. This is because you can never let any quality become worse than before and expect to run optimal. For example if you do too much specific training in season and completely neglect the longer endurance training, your performance will not be optimal. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. I like to have cycles that last longer than 7 days, because I don’t like to be forced to cram in all the training qualities into a 7 day cycle. I prefer to spread the different training over a 14 day or longer cycle, and I recommend you do the same if you have the possibility.
Speed training:
My view on speed training is that speed is important of course, but it’s more important to do long sprint speed rather than acceleration and short speed (40-60m) So my advice is to skip the 60m sprint training at 100% effort and rather do hill sprints or longer sprints on flat surface like for example 100-120m @90-95% effort. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. Reason why I put more weight on the long sprint is that the injury risk is much lower and also the speed is still much faster than the 800m race pace. What I am trying to say is that even though you don’t train pure speed with the long sprints the speed of them are more than fast enough to train the speed for 800m. Pure speed is not a problem for running a fast 800m. The problem is to sustain the race pace for a long time.
Tempo runs aka threshold runs:
Long tempo runs at threshold pace (intensity zone 3) should be avoided by 400m/800m runners and pure 800m runners. 800m/1500m runner seems to respond better to this training. If you still want to do this training as the faster type of 800m runner, do the tempo run shorter, but faster. Do 20-30 min continuously or you can split it up into intervals like 5×5 minutes with 1 minute recoveries. The reason why you should not focus much on training in zone 3 is that this type of training can lead to a static stride if done as long tempos, and also because it’s not the most specific endurance training for 800m runners. For 800m runner it’s more important to have developed a high Vo2 max rather than a high anaerobic threshold. Training in zone 4 rather than zone 3 will probably develop the vo2 max more and also the pace of these intervals will be faster and more running specific to the pace of the 800m.
Long Runs:
I don’t think there is any need of running longer than 1 hour for the 800m runner. Especially for the fast type of runner. The reason is that the pace of these runs are so far away from the pace of a 800m run, so it has not connection with the speed of the 800m. My view is that the longer runs of less than 1 hour is best used for regeneration purposes and not by trying to build anything with these runs. The focus on these runs should be on recovery and the pace should be comfortable and slow. The total weekly mileage for the 400/800m runner is of less importance.
Medium paced long runs:
I am not a big fan of medium paced runs in intensity zone 2 for the 400m/800m runner. The reason is that it’s too fast for recovery training but still to slow to increase the endurance that is important for 800m, the Vo2 max. Zone 2 training is good for increasing the aerobic threshold and I think these runs is most important for half and full marathon runners.
Interval training:
During the base training the goal is not to try to run faster on the intervals. The faster pace should come from a natural increase in fitness, not from trying to push the pace on the interval sessions. Most of you interval training should be at a controlled pace, where you are running within your own limits. Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. My advice is to have a negative split on all intervals and keep in most cases keep a reserve of 1 or 2 intervals(during base training). That means you could do 1 or 2 more intervals at the same pace if you had to. Negative split means that you run the first interval slower than the others and gradually increase the speed on each interval. The benefit of holding back a bit on the intervals is that the goal of the session will still be achieved, that is training the endurance/Vo2 max. But you will have shorter restitution time after the session and more energy for the speed sessions.
Multi pace training:
I believe in multi pace training. Multi pace training is basically to train at many different training paces within a short training cycle 7-14 days. This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. Most active athletes naturally have a range of paces in their training cycle. I like to be a bit more aware of this aspect of training and I like the athlete to train at these paces within a training cycle of 7-14 days. This is during the fundamental period. In the special and specific period there is more focus on speed from 400m-3k pace. In the special period it’s a high frequency of training at paces close to or right at 800m pace. The benefits of being aware of your training paces in a training cycle is that you will cover all the paces for building both speed and endurance. You get efficient at running at different paces, keeps variation in your training and avoids staleness. Also remember that each pace works as a support for running at the other paces. Imagine your body has 5 gears (5 paces) running too much in only one gear(pace) will not be optimal and can lead to staleness and injuries. Just like a car, if you increase the gas, but don`t change gear, your car will suffer. So you need to change gears often in your training to get the best progression and adaptation. This principle also applies to distance runners.
In the fundamental period:
1. 5/10k pace
2. 3k pace
3. 1500m pace
4. 800m pace
5. 400m pace.
Training paces:
As a general rule this should be your training paces:
*Easy regeneration running (Slower than 50% of 800m pace)
*Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower)
*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. ( 10k to 1500m pace)
*Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace)
*Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace)
*Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint)
*specific 800m training sessions: 95-105% of race pace. (800m pace)
Notice that when I am talking about race paces it’s percentage of your current 800m level, not your goal pace. So that means if you are currently a 2.00 800m runner you should run at paces of percentage of you current 800m speed (15.00 sec per 100m) not by using paces for a 1.50 800m (13.75s) even if that is your long-term goal.
Example of pace calculation:
Current 800m level:
2.05 min = 125 sec.
Per 100m = 125s/8 =15.63s
Short intervals 80-90% of RP (race pace)
80% of RP = 15.63/0.8=19.54 sec per 100m
85% of RP =15.63/0.85=18.39 sec per 100m
90% of RP= 15.63/0.9=17.37 sec per 100m
Example of session:
10x300m. 1 min rec @85% of RP
18.39s x 3 =55.1s per 300m. (approx 1500m pace)
Specific training: 95-105% of RP
95% of RP=16.45s per 100m.
105% of RP=14.89s per 100m.
Example of sessions:
3x600m @ 95% of RP with 10 min rec.
16.45s x 6 =1.39 on 600m
3x400m @ 100%-105% of race pace. 5 min rec.
15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m
Types of interval training suitable for the 800m runner:
Long aerobic intervals: 65-85% of 800m pace
The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. This training is the aerobic support for the medium and short intervals. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals.
Medium long intervals: 80-90% of 800m pace
The purpose of these intervals is to increase the anaerobic threshold, Vo2 max, and pace at vo2 max. The medium length intervals works as an aerobic support for your short intervals.
Short aerobic intervals with short recovery: 80-90% of 800m pace
The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. The short intervals works as an aerobic support for the faster and more specific intervals later in the season (special and spesific period)
Hill sprints:
Hills sprints are very beneficial for all type of runners. Thee lasticity and strength of your legs will be trained in a specific way when running hills. They are perfect for building the power and stride before you later train speed at the track. Another benefit of hills is that risk of injury is very small and the strength training you get from running fast uphill seems to prevent injuries. Hill running can serve many purposes. In the regeneration period you can include very short hills of duration of no more than 8 seconds to build power and elasticity in your legs. Example: 5×8 seconds up a steep hill with slow walk back recovery. This is done after an easy run. This training is even beneficial for long distance runners. The goal of these short uphill sprints is to recruit as many muscle fibres as possible, so you need to run it at a 95-100% intensity with good recoveries. Many of Renato Canovas long distance athletes do this type of training year round. For the middle distance Renato Canova has mentioned that it might be more useful for the middle distance runner to run less steep hill and somewhat longer reps 15-20s, to be more spesific with the speed training. However for middle distance runners I think during the regeneration period that short hills should be included as introduction to the longer hill sprints and also use them to build spesific running leg strength. Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training)
Strength training:
Strength training should be running specific and be done with a fast explosive execution. I don’t think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. These will have a positive impact on the 800m. The hip and core strength will also be useful for injury prevention.
Plyometric training:
Explosive strength is important for 800m runners and plyometric exercises will have a positive impact on the performance. 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). Different jumping exercises is done for this purpose.
Periodisation:
The training year is split into these periods:
Regeneration period: (2 weeks)
Introductive period. (2-4 weeks)
Fundamental period. (4-6 months)
Special period. (2-3 months)
Specific period. (3-4 months)
Summary of the training in the different periods:
Regeneration period:
To recover from previous seasons training and competitions and take care of any injuries that might have developed.
Introductive period:
Gradually increase the amount of running, and build you fitness. At the end of this period you should have reached the mileage that you will have in your training during the fundamental period.
Fundamental period:
To increase the volume of training gradually. Increase to volume of quality training (intervals), without trying to push the pace.
Special period:
Increase the intensity of the quality training progressively from week to week. Running the intervals faster, but with longer recovery and reduced total volume. At the end of the special period you have made a gradual progression from the special period to the specific period.
Specific period:
Training become very race specific, and many sessions are performed at the speed of the race. Longer recovery is needed. Both between repetitions and between training sessions. And the total volume of interval work is reduced compared to the fundamental and special period. Progression is running longer repetition, more repetitions or with reduced recovery at race pace. Enough basic information. I will now explain the different training periods and the different type of training you should do in each period.
Regeneration period:
This is the period after the season has finished. I recommend everyone to take at least 2 weeks of total rest.
Introductive period:
Gradual buildup of the training and mileage the next 2-4 weeks. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. The specifics of training is not important. Just keep active and train easy. This period is important to have to charge your physical and mental energy after a long season with competitions.
Typical training week in the introductive period:
1: 50 min easy jog
2: 50 min easy + strides/short hill sprints.
3: Rest
4: 50 min easy
5: 50 min easy + short hill sprints
6: Rest
7: 1 hour easy
Fundamental period:
This is the period where the main bulk of training is done. You goal is to gradually increase the mileage and the volume of the quality training (interval training). The goal in this period is NOT to try to run faster on you intervals, but rather increase the number of intervals, increase the length of intervals or reduce recovery as you get fitter. There can be an increase in speed on the intervals, but that should come from a natural improvement in fitness, not from pushing the pace in training sessions. The focus is on improving endurance and speed in this period with limited lactic buildup. The intervals should be performed mostly in intensity zone 4-5. That is somewhat faster than the anaerobic threshold.
Type of training sessions that should be included in the fundamental period:
Long aerobic intervals (800m-1200m)
Medium long aerobic intervals (400-600m)
Short aerobic intervals (200-300m)
Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. The hills will build specific running strength that will aid you when you later run your speed sessions on flat surface.
Core training
Strength training
Plyometric training
Examples of training sessions during the fundamental period:
Long aerobic intervals:
5x1000m. 2 min recovery. (5-10k pace)
6x800m 2 min recovery. (3-5k pace)
Medium length aerobic intervals:
7x600m 2 min recovery. (3k pace)
Short aerobic intervals:
10x300m 1 min rec. (1500m/3k pace)
8x400m 90 sec rec. (1500m/3k pace)
Speed:
10-15×15-20 sec hill sprints. Walk back recovery. (400-800m pace)
8x100m flat @ 90-95% effort. 3-4 min recovery (400m pace)
Example of training program in the fundamental period:
1: 5x1000m 2 min recovery + general strength/core (5-10k pace)
2: 50 min easy jog
3: 10-15×15-20 sec hill sprints + leg strength (400-800m pace)
4: 50 min easy jog/alternative training
5:10x300m. 60 sec recovery + general strength/core (1500m/3k pace)
6: 50 min easy jog or rest
7: Plyometrics+8x100m fast strides. 2 min recovery (400m pace)
8: 50 min easy jog
9: 7x600m. 2 min rest +general strength/core (3k pace)
10: 50 min easy jog
11: 10-15×15-20 sec hill sprints + leg strength (400-800m pace)
12: 50 min easy jog/alternative training
13: 8x400m. 90 sec recovery + general strength/core (1500m/3k pace)
14: 50 min easy jog or rest
15: Plyometrics+8x100m fast strides. 2 min recovery (400m pace)
16: 50 min easy jog
Repeat the cycle with progression on the interval sessions.
How you should progress the intervals during the fundamental period:
1. Increase number of intervals
2. Reduce recovery
3. Increase the length of repeats, running at the same pace.
Examples with long aerobic intervals:
1. 5x1000m 2 min rec. Progresses to 6x1000m 2 min rec.
2. 5x1000m 2 min rec. Progresses to 5x1000m 90 sec rec.
3. 5x1000m 2 min rec. Progresses to 5x1200m 2 min rec.
The same principles apply to the medium length intervals and short aerobic intervals.
Examples with short aerobic intervals:
1. 8x400m 90 sec rec. Progresses to 10x400m 90 sec rec.
2. 8x400m 90 sec rec. Progresses to 8x400m 60 sec rec.
3. 8x400m 90 sec rec. Progresses to 6x500m 90 sec rec.
Examples with medium length intervals:
1. 7x600m. 2 min rest. Progresses to 8x600m. 2 min rec
2. 7x600m. 2 min rest. Progresses to 7x600m. 90 sec rec
3. 7x600m. 2 min rest. Progresses to 6x700m. 2 min rec
For the speed training I prefer to increase the number of repetition only:
1. 10×15 sec hill sprints. Progresses to 12×15 sec hill sprints.
2. 8x100m flat. Progresses to 10x100m flat.
Summary of the fundamental period:
Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup.
Special period:
In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. Running the intervals faster, but with longer recovery and reduced total volume. Training in this period is gradually progressing towards specific training. At the end of this period you are basically doing the short intervals at close to or at race pace. Speed work during this period becomes more race specific. You will still have sessions from the fundamental period present in this period. Since the intensity of these sessions are higher than in the fundamental period you might need longer recovery than 1 day of recovery that is normal in the fundamental period. Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day.
Examples on how you can progress the long aerobic intervals during the special period:
1: 5×1000/5x1200m at increasing speed per rep and per 400/rest 2’+3’+4’+5 (5000-6000m)
2: 4×1000 at increasing speed per rep and per 400/ rest 4’+5’+6 (4000m)
3: 3×1000 at increasing speed per rep and per 400m – rest 6’+7 (3000m)
4: 3×1000 at increasing speed per rep and per 400m – rest 7’+ 9’ (3000m)
5: 3×800 at increasing speed per rep and per 400m – rest 8’+10’ (2400m)
Examples on how you can progress the medium length aerobic intervals during the special period:
1: 4x(2×600)= with increase in speed every 200m and rest of 2 min between reps and 4 min between sets (4800m)
2: 3×600+2×600+2×600 rest= 2’ and 4’ (4200m)
3: 3×600+2×600+2×600 rest= 3′ and 6’ (4200m)
4: 2×600+2×600+2×600 rest= 3’ and 6’ (3600m)
5: 2×600+2×600+1×600+1x600m rest=3’/5’/6’ (3600m)
6: 5×600 rest=3’+4’+5’+6’ (3000m)
7: 5×600 rest=4’+5’+6’+7’ (3000m)
8: 3×600 rest=4’+6’+8’+2×300 rest=3’ (2400m)
Progression is from aerobic power to maximum aerobic power to specific resistance with increasing speed
Examples on how you can progress the short aerobic intervals during the special period:
1. 5x(2×400) rest= 2 min rep rest’ and 4 min set rest’ (4000m)
2. 4x(3×300) rest= 2’ and 4’ (3600m)
3. 3×400+3×300+3×400 rest= 2’ and 4’ (3300m)
4. 2x(5×300) rest=1’+2’+3’+4’ and 6’ (3000m)
5. 3x300x 3 sets. rest= 2’+3’ and 5’ (2700m)
6. 4x300x 2 sets. rest= 2’+3’+4’ r 6’ (2400m)
7. 2x(400+300+400) rest=5’+4’+ and 8’ (2200m)
8. 2x(300+400+300) rest= 4’+5’ and 10’ (2000m)
Examples on how you can progress the speed training during the special period:
1. 15×15 sec hill sprints (225s running)
2. 15×20 sec hill sprints (300s running)
3. 12×25 sec hill sprints (300s running)
4. 12x100m sprints flat (1400m)
5. 10x120m sprints flat (1440m)
6. 8x150m sprints flat (1500m)
Progression is from speed power to maximum speed to resistance of speed.
Example of training program in the special period:
1. 4×1000 at increasing speed per rep and per 400m/ rest 4’+5’+6’ + general strength/core (3k-5k pace)
2. 50 min easy jog
3. 12x100m sprints flat+leg strength (400m pace)
4. 50 min easy jog
5. 3×600+2×600+2×600 rest= 3′ and 6’ or 3×400+3×300+3×400 rest 2’ and 4’ + general strength/core (3k/1500m pace)
5. 50 min easy jog or rest
6. Plyometrics+10x100m fast strides on grass (400/800m pace)
7. 50 min easy jog
8. 3×1000 at increasing speed per rep and per 400m – rest 6’+7 + general strength/core (3k pace)
9. 50 min easy jog
10.10x120m sprints flat + leg strength (400m pace)
11. 50 min easy jog
12. 2×600+2×600+2×600 rest= 3’/6’ or 2x(5×300) rest=1’+2’+3’+4’ and 6’ + general strength/core (1500m/800m pace)
13. 50 min easy or rest
14: Plyometrics+10x100m fast strides on grass (400/800m pace)
15. 50 min easy
Repeat the cycle with progression on the interval sessions.
Bringing together the various forms of training:
The ideal situation would be to arrive at the top of the various types of training at high intensity before entering competitions and the specific period.
Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m)
Speed: 8x150m rest= 3 min (1500m)
Medium length intervals: 3x600m rest=4’+6’+8’+2×300 rest=3’ (2400m)
Short intervals: 2x(300m+400m+300m) rest= 4’+5’ and 10’ (2000m)
Specific period:
As you can see in the end of the special period the training has become very specific. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. The specific sessions (short and medium length intervals, 200-600m) in this period should be run at a pace of 95%-105% of your current race pace. It is of very high importance that you are able to run at 95%-105%, because this is very race specific training. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. That means if you don’t feel fresh enough to do the session at the exact pace because of tiredness or some other reason, it’s 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. During the specific period it’s common with 2 easy days between the hard sessions rather than 1 day. On the race specific sessions you should as you get fitter try to reduce rest between reps, increase the number of intervals or increase the length of each interval instead of trying to run faster than 95%-105% of race pace. Your goal is to be able to run longer at the speed of the race, not running faster than race pace. 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. 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. 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.
Examples of race specific training sessions during the specific period:
1. 8x150m 3 min rec (105%-115% of race pace)
2. 3x600m 12 min rec (95%-105% of race pace)
3. 3x400m 5 min rec (95%-105% of race pace)
4. 8x200m 90 sec rec. (95%-105% of race pace)
5. 2x(3x300m) 3 min rec. 8 min set rec. (95%-105% of race pace)
Examples on how you can progress the training sessions during the specific period:
Reducing the recovery:
1. 8x150m 3 min rec. Progresses to 8x150m with 2 min 30 sec rec
2. 3x600m 12 min rec. Progresses to 3x600m with 10 min rec.
3. 3x400m 5 min rec. Progresses to 3x400m with 4 min rec.
4. 8x200m 2 min rec. Progresses to 8x200m with 90 sec rec.
5. 2x(3x300m) 3 min rec. 8 min set rec. Progresses to 2x(3x300m) 2 min 30 sec rec. 7 min set rec.
Increasing number of intervals:
1. 3x400m 5 min rec. Progresses to 4x400m with 5 min rec.
2. 8x200m 2 min rec. Progresses to 10x200m with 2 min rec.
3. 2x(3x300m) 3 min rec. 8 min set rec. Progresses to 2x(4x300m) 3 min rec. 8 min set rec.
4. 8x150m 3 min rec. Progresses to 10x150m 3 min rec.
Increasing the length of the intervals:
1. 3x400m 5 min rec. Progresses to 3x500m with 5 min rec.
2. 8x200m 2 min rec. Progresses to 7x250m with 2 min rec.
3. 2x(3x300m) 3 min rec. 8 min set rec. Progresses to 2x(2x400m) 3 min rec. 8 min set rec.
4. 8x150m progresses to 150m-200m-150m-200m-150m-200m-150m
There is also possible to progress by a combination of reducing the recovery, increase the length of each rep and running a higher volume of intervals, but its reccomended to only change one variable at a time.
Example of training program in the specific period:
1. 3x400m @ 95-105% of Race pace. 5 min rec. + general strength/core (800m pace)
2. 40 min easy
3. warmup 30 mins + low volume plyometrics.
4. 8-10x150m. 105-110% of Race pace. 2-3 min rec. (400-800m pace)
5. 40 min easy
6. 3x600m 12 min rec. 95% of race pace. + general strength/core (800m pace)
7. Rest
8. 3×800 at increasing speed per rep and per 400m – rest 8’+10’ (3k-1500m pace)
9. 40 min easy
10.8x200m @ 100% of race pace. 60-90 sec rec. (800m pace)
11.40 min easy 12.warmup 30 mins + low volume plyometrics.
Repeat cycle with progression on intervals.
Overall summary of training program:
Introductive period:
Build your base and mileage so you reach the milage you want to/will have during the fundamental period. Use short hills to build strength while you are building up your endurance. You are building 2 bases. An endurance base and a speed base. Later in the season you connect these 2 bases in a more race specific way.
Fundamental period:
Increase total volume of intervals, do not push the pace. A improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. Intervals is trained at different paces and length. (multi pace training) But is not combined in any race specific way.
Special period:
Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. Long intervals become faster with longer rec. Focus on aerobic power. Speed training becomes longer up to 150m and is done on track. 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.
Specific period:
Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. Speed endurance training is usually never less than 150m. Progression comes not from increasing the speed but increasing number of repeats or decreasing the rest to increase the ability to run fast with high accumulation of lactate. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace.
During the special period some sessions from the fundamental period is kept. ( 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. (medium long intervals, basic mileage, strength training, plyometrics)
Training is not to replace, but to add as Canova says. And you can never lose your endurance, even during the specific period if you want to run your best performance.
Training before competition:
In the last week before a competition you don’t have the time to really improve any quality, so the goal is just to be well rested on the competition day. I recommend to do the last hard interval session (for example: 3x600m@95% of RP or 4x400m @100-105% of RP) no closer than 7 days before the competition. 4 days before the competition I advice to just do 8x150m at slightly faster speed than race pace and with 3 minutes recovery. Just to get the legs tuned in to race speed, but without getting tired. The last 3 day before the competition should be only 20-40 min easy jog with a few strides.
Plyometric training:
In the beginning of the document I promised to give advice on plyometric training. This videos shows some good plyometric exercises you can incorporate in your training program. Similar type of plyometric training was done by olympic champion Vebjørn Rodal (1.42 on 800m)
Generall strength:
Bodyweight strength like push ups, chins, inverted rows with high reps.
Core Strength:
Hip strength:
These exercises are of high importance if you want to stay injury free. Mo Farah and Galen Rupp incorporate exercises like these in their training program.
Explosive leg strength:
I recommend exercises like explosive squats 4×4 reps and 1 legged explosive step ups.
Dynamic warmup:
That’s it. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. Good luck! If you have any questions or want individual coaching you can reach me on the mail address below.
800m Training. How to train for the 800m 