800 Meter Training

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billymak
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800 Meter Training

Post by billymak » Tue Nov 25, 2014 10:31 am

Any thoughts on 800 meter training, in keeping with Tinman's training principles? Many thanks in advance!

Schebo
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Re: 800 Meter Training

Post by Schebo » Tue Nov 25, 2014 11:39 am

In the 800, more than any other distance, it´s important to know what type of 800 runner you are before we can answer. Are you a 400-800 runner or more of an 800-1500?

billymak
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Re: 800 Meter Training

Post by billymak » Tue Nov 25, 2014 12:12 pm

Based on my recent training over the past few years (focusing on variety of distance events from 5K - ultra marathons), I would say 800-1500 type. That being said, I think naturally more of a 400-800 type. I'm 34 and got back into running after several years off after law school. I did not have blazing speed in high school by any means, but somewhat decent (25.xx in 200 meter). Not that helpful of a response, I know. I guess I'm more interested in exploring the 800-1500 approach, with the thought being that endurance is my weakness in the event.

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Re: 800 Meter Training

Post by Tinman » Tue Nov 25, 2014 3:56 pm

Schebo is spot-on with his question!

In general, a 400-800m runner (meaning better speed than endurance), will not be able to handle as much mileage, needs more speed training to thrive, and needs longer recoveries between fast reps. However, this runner prospers greatly from stamina training as this is truly his or her weakness. Lots of interval work, even 200s, at slower speeds will shore-up stamina for the 400-800m runner. After months of using shorter reps at slower speeds with short recoveries, the 400-800m runner will find a new ability to run closer to his/her 400m speed throughout an 800m race.

In general, an 800-1500m runner thives on moderate mileage, more interval work, tempos that are faster, and stamina work. Of course, speed work is important for this runner too, but recoveries can be shorter between fast reps due to a better ability to recover and deal with fatigue (fatigue resistance).

Both runners need a well-balanced program that blends various training ingredients/tools throughout most of the year.

Never neglect leg strength for 800m racing, by the way. Weight training like deadlifts or partial squats, lunges, etc,, hill reps, and controlled plyometric training all have their place in an 800m runner's training program.

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billymak
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Re: 800 Meter Training

Post by billymak » Sat Jan 30, 2016 4:36 pm

I'm revisiting this old thread as I'm starting up a training block focusing specifically on the 800m. In terms of distinguishing between 400/800 type vs. 800/1500 type, are there any good rules of thumb for determining which one you are? As a masters' track athlete with minimal talent (I'm 36 years old and my recent 800 pr is 2:28), I don't want to overcomplicate training (CV and TT will be staples regardless), but I would love to get anyone's feedback that has gone down this path of figuring out just what kind of a 800m runner you are. Thanks in advance!

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Re: 800 Meter Training

Post by 2minmaster » Wed Feb 03, 2016 4:46 am

This is something I have never been to sure about myself as I still don't know what type of 800m runner I am.

I've run a 25s 200m, 54s 400m, 2m01s, 4m20s 1500m, 35m17s 10k.

Have always known I have been lacking on the aerobic side as didn't start running until 38 (I'm 42 this June) and I find tempo runs challenging.

I have been cranking up the mileage over the years progressing from low 30's and this winter now up to 100 a week with the usual CV, tempo, Hills etc and feel comfortable running this mileage.

Still not sure though if I am a 400/800m type training wrong or a 800/1500m type who has reasonable speed.

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Re: 800 Meter Training

Post by Tinman » Thu Feb 04, 2016 11:49 pm

Your speed and stamina are fairly well balanced. Thus, train as a 1500m/800m runner, not as a 400m/800m runner.
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billymak
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Re: 800 Meter Training

Post by billymak » Fri Feb 05, 2016 2:42 pm

Tinman,
To continue your point, is it fair to say that if you have better speed than endurance across events than you would be more likely to thrive with 400/800 type training? I have not raced the 400m in a while, but I believe I'm much faster in the 400m even relative to my PR in the 800m (2:28). And my 800 PR is far superior to other distances recently raced (Mile - 5:33; 3K - 11:23). My trend is for my times to get worse as the race length increases, and have only achieved 1:26:29 in half marathon and 3:26:xx in a full marathon off that type of training.

Many thanks in advance for your time and thoughts!

- BillyMak

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Re: 800 Meter Training

Post by FTIR » Mon Feb 08, 2016 9:01 am

"is it fair to say that if you have better speed than endurance across events than you would be more likely to thrive with 400/800 type training?"

There are many cases where the answer is no. It takes much less time to fully train your speed than your endurance. Two simple examples, if you are switching from another sport or are in HS your speed will likely be better but you need to start with 800/1500 training. I think the confusion comes when people see interval based 800/1500 training and think it is 400/800 training and end up doing it too hard.

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