800m runner can get the needed anaerobic power from races. Months and months of highly event spesific sessions??? Stagnation will arrive just after about a month with that kind of work.Better to stick with basic qualities until competitions arrive.
ukathleticscoach wrote:
800 Specific Training. Goal Sub 2: Intermediate Goal 2:02-2:06.
Times to aim for are all times which you are going to go for after several weeks or longer of doing these interval sessions (you wll be slower at 1st)
1)Strength endurance Build period:
6 x 400m. 60 seconds recovery. Aim 60/62 seconds
10 x 200m. 30 second recovery. Aim 30/32 secs
4 x 600m. 90 second recovery. This is the tough one and you will really struggle at 1st. Aim 1:36-1:40
2)Speed Endurance: Mid Period
2 x (5 x 200m)30 secs recovery. 3 min between sets. Aim for 29 secs
3 x (2 x 400m) 45 sec recovery. 5 min recovery between sets. Start with only 2 sets. Aim 59 seconds
3) Speed - Getting Ready to race:
6 x 200m. 2 Min recovery. Aim 27 seconds
4 x 400m. 5 mins recovery. Aim 57 seconds
3 x 600m. 6 mins recovery. Again the tough one. Start with whatever you can do them in. Aim for eventually dipping 1:30 in each one. This is what you are working for over a full year period or however long it take
Mix and match the 3 types of work still including all 3 types once you have done 1)
Dont foget it can take months and months to get to the times above - but if you are feeling good don't waste good runnning but keep the reps times consistent over each session
With time and that 54 speed you can hammer that 2 minute barrier, but set pr's as intermediate goals. Never be dissapointed with a pr
You are building a good base with your endurance trianing now, but you need a link between that slower pace and your 54 second speed to build the speed endurance to run the middle distances