im guessing the purpose is basically for hip mobility?
hip mobility and strength.. work all those little abductors and supporting muscles.. sprinters aren't skipping that type of work and 800m folks need a big dose of sprinter to be good.
For those without hurdles, you can accomplish about the same thing with banded hip exercises, deep squat holds, lunges, 90/90s, cossack squats, etc. I go through a lot of these things a few times a week, usually before bed for 5–10 min. This is not a replacement for proper strength training, this is just injury prevention/mobility.
I find the faster I get, in terms of my top speed ability, the more likely I am to hurt my hips or butt in a new, weird way.
Justin Rinaldi the Australian coach of Peter Bol, American's Will Sumner and the fast Hosey brother answers the question from Citius Magazine. If you could do just 3 workouts for the 800m this is what you should do:
Workout 1
4-5x50m + 4x120/80 +drills & hurdles
Workout 2
10x200m hills jog back recovery alternating 1500/800m pace
as others have said, Rinaldi obviously knows more than me. that said, if i can only do 3 workouts, EVER, im changing the 200 hills to flat. hills may be underrated, but if you can only pick 3, i think running 200s on the track, at pace or faster, is going to be more valuable. And im gonna change the threshold work to "5k pace" 400s or 800s.
I think threshold has a place with 800 runners, but I think there are going to be more benefits going with 5k pace when options are so limited.
i admit my knowledge is far more limited than JRs and I have not had the opportunity to work with enough elite talent 800 guys to have seen with my own eyes what can be great and what is not as efficient.
I think you would be surprised how well your high school kids could run off this type of training. We do workouts similar workouts to 2 and 3 or year round and I have been lucky enough to have high school kids run from 1:50.05 as an 18 year old to a 14 year old running 1:57.07. I would say these are 3 pretty good sessions for all levels with modifications with age and development of course.
Justin Rinaldi the Australian coach of Peter Bol, American's Will Sumner and the fast Hosey brother answers the question from Citius Magazine. If you could do just 3 workouts for the 800m this is what you should do:
Workout 1
4-5x50m + 4x120/80 +drills & hurdles
Workout 2
10x200m hills jog back recovery alternating 1500/800m pace
as others have said, Rinaldi obviously knows more than me. that said, if i can only do 3 workouts, EVER, im changing the 200 hills to flat. hills may be underrated, but if you can only pick 3, i think running 200s on the track, at pace or faster, is going to be more valuable. And im gonna change the threshold work to "5k pace" 400s or 800s.
As the previous poster mentioned, strongly disagree w/ replacing hills. For HS kids, absolutely you replace 4xMi w/ age/ability appropriate reps, say 800’s or K’s. The hills are invaluable for strength/mobility, and the 120/80’s are your 200’s, so I’m not sure why you’d want them doing 200’s twice a week (you can do those 120/80’s however you want, say “build 120, then slightly harder final 80” or “120 hard, float/cruise final 80” with the idea that they try to actually maintain pace for final 80 but trick themselves to feel smooth, simply b/c they’re not actively “pushing” for the final 80. 100 ways to skin a cat but JR is on the right track. I’m biased b/c I still consider him a good friend but think about the decades of top level experience he’s gleaning these ideas from… he’s not just pulling this stuff out of his a$$.
Thank you for that article. It says that one of his athletes ran a 3:34 1500 of 30 miles a week of training! That seems like incredibly low mileage for such a fast time.
Justin Rinaldi the Australian coach of Peter Bol, American's Will Sumner and the fast Hosey brother answers the question from Citius Magazine. If you could do just 3 workouts for the 800m this is what you should do:
Justin Rinaldi the Australian coach of Peter Bol, American's Will Sumner and the fast Hosey brother answers the question from Citius Magazine. If you could do just 3 workouts for the 800m this is what you should do:
Workout 1
4-5x50m + 4x120/80 +drills & hurdles
What does 4x120/80 mean? I don't understand.
Since you asked first I will say I don't know either. Everyone has different nomenclature.
I’m not sure why Rinaldi is held to the standard for 800 coaching. Seems like a likable bloke but not a ton of results. I’d be more interested in Painter’s training (Hodkinson) or Julian (Brazer, Rogers). Rogers having made every global final since 2019. Brazer 2019 and 2020 training would be awesome to know.
Thats what i thought but 30 sec-ish walk seems very short rest for a "fast 120". maybe not a stride 120, but fast is usually more rest.
Probably more like 60-90s. my guess it is mainly to get to the right spot on the track.
with only 3 workouts this is probably as good as it gets. Doing vo2 a is going to be a bit to stressful. Same thing with tough anaerobic sessions like 3x400@800m pace. Better off counting on races for that stimulus.
Thats what i thought but 30 sec-ish walk seems very short rest for a "fast 120". maybe not a stride 120, but fast is usually more rest.
Agreed. I would think the rest would be much longer, but I am no expert.
My guess is that these are somewhere around 400m pace for these guys, so not absolutely flying, but faster than 800 race pace. 4x150 w/ 30s rest @ 400 pace would be, idk, close to like an all out session. The fact that it's just a few seconds shorter makes it more manageable, but they still get a bit of anaerobic strength from it and a bit of a hint at what it's gonna feel like when you're tired and trying to maintain pace, all in a relatively low stress fashion.
Thats what i thought but 30 sec-ish walk seems very short rest for a "fast 120". maybe not a stride 120, but fast is usually more rest.
That's correct 120m at 400m pace with 80m slow walk (really only 50m once you slow down). So if you're a 48sec athlete, you'd aim to hit them in 14.4 with a rolling start.
I’m not sure why Rinaldi is held to the standard for 800 coaching. Seems like a likable bloke but not a ton of results. I’d be more interested in Painter’s training (Hodkinson) or Julian (Brazer, Rogers). Rogers having made every global final since 2019. Brazer 2019 and 2020 training would be awesome to know.
Also be fascinated to know Kersee’s work with Mu.
Me too :) Can someone please reach out to them and ask them to share
The fact that he was able to take an athlete like josh hoey and help him run 1:45 years after he ran 1:47 in high school shows just how good of a coach Rinaldi is.
Thats what i thought but 30 sec-ish walk seems very short rest for a "fast 120". maybe not a stride 120, but fast is usually more rest.
That's correct 120m at 400m pace with 80m slow walk (really only 50m once you slow down). So if you're a 48sec athlete, you'd aim to hit them in 14.4 with a rolling start.
I’m not sure why Rinaldi is held to the standard for 800 coaching. Seems like a likable bloke but not a ton of results. I’d be more interested in Painter’s training (Hodkinson) or Julian (Brazer, Rogers). Rogers having made every global final since 2019. Brazer 2019 and 2020 training would be awesome to know.
Also be fascinated to know Kersee’s work with Mu.
Me too :) Can someone please reach out to them and ask them to share
Hey Mr rates himself how is that Mathas 1.44 that you promised going? Or how’s that Pommies Olympic qualifying chances looking? Did Peter B win nationals or get smoked by a 20 year old?
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