I'm a distance runner who split 49 in the 4x400, what kind of 800, can I expect to run?
I'm a distance runner who split 49 in the 4x400, what kind of 800, can I expect to run?
49 relay means 50 in a real 400 so 1.48 if you have good speed endurance. If you are slower than 1.54 your training needs work.
flipside wrote:
I'm a distance runner who split 49 in the 4x400, what kind of 800, can I expect to run?
what's the best way to build that speed endurance up? My coach is an idiot...
We had one last year who split 49 and ran 50.01 open. He was a 4:23 miler and a decent xc runner. He ran 1:52.22.
flipside wrote:
what's the best way to build that speed endurance up? My coach is an idiot...
The more or less conventional approach these days for 800 for endurance trained runners is LONG INTERVALS twice a week plus a 60 minute long run on the weekend. The long intervals are things like 5X1000, 4X1200, or 10-8-6-4 breakdowns. The long run is not necessarily hard, but sustained, as it might be for 5000/10000 although not as long. The rest would be easy recovery runs (30-45 min easy). When you get close to racing season (indoors) add it shor speed like 60-200 with fairly long rest.
Outdoor season, do things like 6X300 with 2 min, 3-4 X 400 with 4 min, plus some special endurance (3-6 X 600 @ 90% speed with 8-10 min rest maybe every other week)
You can also do tempo runs (20-40 min at hm-mp)and 2 mile intervals at 10k pace. You want to do aerobic work that is fast enough to help train the ft fibers. Throw in some strides and short hills/plyos/wieghts, you will build a solid base.Outdoors the works list below are pretty good. I also a few ones like (2x3x300m with 30s and 5 min rest at race pace) or (2x2x400 with 30s and 5 min) as final peaking workouts. If your struggling from the endurance side, some of the longer JD rep workouts (800-600-400 at mp) might help. Make sure to keep 1 aerobic workout a week until the last couple weeks to maintain the aerobic system.
Coach D wrote:
flipside wrote:what's the best way to build that speed endurance up? My coach is an idiot...
The more or less conventional approach these days for 800 for endurance trained runners is LONG INTERVALS twice a week plus a 60 minute long run on the weekend. The long intervals are things like 5X1000, 4X1200, or 10-8-6-4 breakdowns. The long run is not necessarily hard, but sustained, as it might be for 5000/10000 although not as long. The rest would be easy recovery runs (30-45 min easy). When you get close to racing season (indoors) add it shor speed like 60-200 with fairly long rest.
Outdoor season, do things like 6X300 with 2 min, 3-4 X 400 with 4 min, plus some special endurance (3-6 X 600 @ 90% speed with 8-10 min rest maybe every other week)
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