Sub 1:50 800m sample base training program

Hello there beloved reader of this blog. Let’s talk specific 800m-training. I spent most of last winter training with a friend of mine who also happens to be a 1:48 800m runner. So I thought I’d share a training week of ours with you guys. The training week below is from november 2014:

Monday

AM: 30min progressive running + 4 strides

PM: VO2-max workouts I.E. 12x400m 45sec break

Tuesday

AM: Rest
PM: Intensive plyo and stairs, often a 1.5-2 hour workout

Wednesday

AM: Lifting session: squats, deadlifts, etc

PM: 16km run with the first 8km hard uphill

Thursday

AM: Rest

PM: 30-40minutes progressive running finishes at AT + some runs at 800m speed (200s or 300s) totalling about 1km

Friday

AM: 30min easy

PM: 8x600m (@3k-5k pace) jogging 200m between

Saturday

AM: Speed session: IE 3x5x60m + lifting

PM: rest

Sunday

Long run, 1 hour+ // or rest


As you can see, some of the emphasis here was on building aerobic capacity, doing threshold work, VO2-max, aerobic runs, etc. At the same time, more anaerobic intervalls at race pace was included (Thursday), as well as speed work (Saturday), strength training, plyometrics, and different kinds of resistance training using both stairs and hill running.

Is this how every 800m-guy trying to break 1:50 should train though? Probably not. Different runners respond to different training. That being said, this program has gotten somebody to 1:48, and I’ll count it as one of the roads that leads to Rome. 800/1500m-runners might benefit from a higher milage approach, 400m/800m-runners might benefit from doing even a little bit less milage and more speed work. But in my opinion, this is a very good program for the pure 800m specialist.

Like this guy right here 

This guy might do chill threshold pace running in his spare time

 

Leave a Reply

Your email address will not be published. Required fields are marked *