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    800m Training Plans

    Uploaded by

    Walcyr Guilherme
    The document outlines an 800m training program with progressive periods focusing on general preparation, developing endurance and speed, specific preparation for racing including interval training, and a competition phase with race simulations. The program provides sample weekly sessions including runs, sprints, intervals, and strength training for athletes ages 19-25 with 3-10 years of training experience.

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    800m Training Plans

    Uploaded by

    Walcyr Guilherme
    819 views6 pages
    The document outlines an 800m training program with progressive periods focusing on general preparation, developing endurance and speed, specific preparation for racing including interval training, and a competition phase with race simulations. The program provides sample weekly sessions including runs, sprints, intervals, and strength training for athletes ages 19-25 with 3-10 years of training experience.

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    800m+Training+Plans (1)

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    The document outlines an 800m training program with progressive periods focusing on general preparation, developing endurance and speed, specific preparation for racing including interval training, and a competition phase with race simulations. The program provides sample weekly sessions including runs, sprints, intervals, and strength training for athletes ages 19-25 with 3-10 years of training experience.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    819 views6 pages

    800m Training Plans

    Uploaded by

    Walcyr Guilherme
    The document outlines an 800m training program with progressive periods focusing on general preparation, developing endurance and speed, specific preparation for racing including interval training, and a competition phase with race simulations. The program provides sample weekly sessions including runs, sprints, intervals, and strength training for athletes ages 19-25 with 3-10 years of training experience.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6
    At a glance
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    The document outlines a training plan for 800m runners with different phases focusing on building endurance, interval training, developing race pace and preparing for competition.

    Some of the running form drills mentioned include hurdle walkovers, high knees, heel to glutes, dynamic leg swings and leg cycles against a fence.

    Some of the interval training sessions outlined in the specific preparation phase include 8 x 800m or 12 x 400m and 3 x mile repeats with 3 minute recovery between reps.

    EXAMPLE 800M PROGRAM

    The following program is a general season guide to training and has been shared by
    Stanley Redwine.
    Training Planner PERIOD:

    PERIOD FOCUS: Early Season - General Preparation


    Build endurance, running economy and form
    AT H L E T E S :

    Biological Age: 19-25


    MON • Timed run - starting at 20-25 minutes and
    adding 10% each week Training Age: 3-10 years
    • Hurdle walkovers

    RUNNING FORM DRILLS USED:

    • High-knees
    • Heel-to-glutes
    • Dynamic leg swings
    TUE • Sprints - no more than 6 reps at distances
    • Leg-cycles against a fence
    between 30 and 60m
    • A-skips.
    • Sprinting form drills
    • General weights - bench, deadlifts, squats

    WED • Repeat Monday session

    THU • Repeat Tuesday session

    FRI • 3 x mile repeats with 3 minute recovery


    between reps

    S AT SUN

    • Active recovery • Rest / Active Recovery


    (other sports)
    Training Planner PERIOD:

    PERIOD FOCUS: General Preparation


    Start long interval training AT H L E T E S :

    Biological Age: 19-25


    MON • AM: Distance run
    • PM: Anaerobic threshold run Training Age: 3-10 years
    • Running form drills
    • Hurdle walk-overs

    TUE • AM: Distance run


    • PM: Timed runs (continuing progression
    from early season)
    • Weights

    WED • Form running drills


    • Sprints or Speed Endurance sprints
    (30m-100m)
    • Strides

    THU • Timed runs


    • Weights

    FRI • 3 x mile repeats with 3 minute recovery


    between reps

    S AT SUN

    • Rest / Active recovery • Long run


    • Weights session
    Training Planner WEEK:

    PERIOD FOCUS: Specific Preparation


    Developing race pace and starting racing AT H L E T E S :

    Biological Age: 19-25


    MON • AM: Timed run and speed endurance
    sprints Training Age: 3-10 years
    • PM: 8 x 800m or 12 x 400m (75-90sec rest)
    • Hurdle walk-overs

    TUE • AM: Timed run and speed endurance


    sprints
    • PM: Timed run
    • Weights session

    WED • Timed run

    THU • Timed runs


    • Weights
    • Form running drills

    FRI • 3 x mile repeats with 3 minute recovery


    between reps

    S AT SUN

    • Rest / Active recovery • Timed run


    • Weights session
    Training Planner PERIOD:

    PERIOD FOCUS: Pre-Competition Phase


    Develop race rhythm and 800m specific fitness AT H L E T E S :

    Biological Age: 19-25


    MON • AM: Timed run
    • PM: Timed run Training Age: 3-10 years
    • Running form drills
    • Weights

    TUE • AM: Timed run


    • PM: 2 x 600m, 4 x 300m, 1 x 600m with 3
    minute recovery.
    • Hurdle walk-overs

    WED • 6 x 200m at 800m race pace with 2 minute


    recovery between reps

    THU • Time run


    • Running form drills

    FRI • Training race / Time Trial / or Rest

    S AT SUN

    • Competition / Time Trial • Timed run (progressing running pace - not


    or Rest (depending on total session time)
    Friday) • Weights session
    Training Planner WEEK:

    PERIOD FOCUS: Competition Phase


    Correct race strategy, prepare athlete mentally AT H L E T E S :

    Biological Age: 19-25


    MON • AM: Timed run
    • PM: Race simulation 3 x 320-320-160 Training Age: 3-10 years
    OR
    • 3 x 3 x 250m with 50 jog recovery between
    reps - completed at race pace.

    TUE • AM: Timed run


    • PM: Timed run
    • Weights session

    WED • 2 or 3 x 3 x 150m with 50m jog recovery


    • 8 x 100m at 800m race pace
    OR
    • 800m race simulations

    THU • Timed runs

    FRI • Race / Time trial / Rest

    S AT SUN

    • Race / Time trial / Rest • Recovery run


    (depending on Friday)

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