Training To Become A Champion 800m Runner: Week 1

This content requires a MileSplit Pro plan.
Join Now and select any plan for instant access!

MileSplit Pro
Join Now

800m/1600m Group

Typically, athletes who are strong in the 800m and 1600m tend to have stronger Aerobic systems which means you are able to maintain low to moderate intensity paces for a longer period of time. These early competitive season interval workouts are designed to have you primarily focus on upper end. faster paced aerobic intervals to enhance your strength, endurance and stamina. Scientifically speaking, the system we are focusing on in the early competitive season is the Aerobic Rate Capacity (ARC). The physiological objectives are to develop and increase fundamental training adaptations; stroke volume, maximal aerobic capacity, maximal aerobic rates, velocity of maximal rate of oxygen consumption, and lactate tolerance, buffering, and clearing capacity. This component of training is essential for middle distance runners!

Week 1


Sunday

Workout: OFF

Description: Performing intense anaerobic intervals (high intensity) workouts on a daily basis can lead to performance plateaus or declines. This is why we emphasize recovery or low intensity runs on the days between main system emphasis workouts or races. Recovery days and runs to allow your body to rejuvenate for your main system workouts and races. Recovery days and runs allow for your body to adapt to the harder training sessions more effectively and in improving your performance.

Recovery And Maintenance (R&M): Physiological Objective: Promote recovery, gluconeogenesis, and lactic acid removal following glycogen- depleting training such as; high intensity intervals or workouts longer than 60 continuous minutes. Maintenance of cardiovascular and skeletal muscle adaptations.


Monday

Workout: 

  • 5-10 min warm up/warm down
  • 2 x (4-6 x 400m @ 2 mile Race Pace w 1-1.5 min jog rest)
  • 3-4 min walk between sets

Description: Remember the importance of your warm up to increase body temperature, improve muscle readiness and reduce risk of injuries. We recommend a warm up that includes 5-10 min light jog with dynamic stretching.

System: Aerobic Rate Capacity (ARC) Physiological Objective: Develop and increase fundamental training adaptations; stroke volume, maximal aerobic capacity, maximal aerobic rates, velocity of maximal rate of oxygen consumption, and lactate tolerance, buffering, and clearing capacity


Tuesday

Workout:

  • 30-45 min easy to moderate
  • 8-10 x choice drills
  • 6-8 x 150m @ 400-800m Race Pace w/ 1- 2 min rest

Description: Neuromuscular Adaptation Glycogen Sparing (NAGS) Physiological Objective: Increases neuromuscular economy, efficiency, speed, muscular/tendon elasticity, and strength without glycogen depleting effects.

System: Aerobic Foundation (AF) Physiological Objective: Develop foundation of aerobic system (increase fat metabolism, increase the number of aerobic enzymes, increase size and number of mitochondria, increase capillarization, and improve lactate clearing rate) in order to adequately and optimally develop all the other systems.


Wednesday

Workout:

  • 5-10 min warm up/warm down
  • 8-10 x 400m @ 2 mile Race Pace w/ 1-2 min jog rest

Description: Remember the importance of your warm up to increase body temperature, improve muscle readiness and reduce risk of injuries. We recommend a warm up that includes 5-10 min light jog with dynamic stretching.

System: Aerobic Rate Capacity (ARC) Physiological Objective: Develop and increase fundamental training adaptations; stroke volume, maximal aerobic capacity, maximal aerobic rates, velocity of maximal rate of oxygen consumption, and lactate tolerance, buffering, and clearing capacity.


Thursday

Workout:

  • 30-45 min easy
  • 8-10 x choice drills

Description: Drills are used to reinforce good form and technique and help you run with efficient form.

Recovery And Maintenance (R&M): Physiological Objective: Promote recovery, gluconeogenesis, and lactic acid removal following glycogen- depleting training such as; high intensity intervals or workouts longer than 60 continuous minutes. Maintenance of cardiovascular and skeletal muscle adaptations.


Friday

Workout:

  • 5-10 min jog
  • 6-8 x 100m @ 800-1600m Race Pace w/ 100m walk/jog rest

Description: IF you do not race tomorrow run 30- 45 min moderate then 6-8 x 100m @ 800-1600m Race Pace w/ 100 walk/jog rest.

System: Neuromuscular Adaptation Glycogen Sparing (NAGS) Physiological Objective: Increases neuromuscular economy, efficiency, speed, muscular/tendon elasticity, and strength without glycogen depleting effects.


Saturday

Workout:

  • RACE - Intensive, maximal effort

Description: IF you do not race, run a 30-45 min moderate run

System: Aerobic Foundation (AF) Physiological Objective: Develop foundation of aerobic system (increase fat metabolism, increase the number of aerobic enzymes, increase size and number of mitochondria, increase capillarization, and improve lactate clearing rate) in order to adequately and optimally develop all the other systems.


Comments