800m Training Schedule - Pre Season
Building a base is vital to become a elite 800m athlete
To run like the top 800m runners, athletes need to train in different aspects of speed and endurance. Aerobic training should focus on both anaerobic and aerobic exercise to maximize strength and energy during the race. Speed training increases running speed and intensity.
Therefore, this article will provide an example plan for preseason conditioning programs for 800m runner.
Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.
Workout sourced from Chris Goodwin*
DRILLS
Jog 30m after each drill and do each drill over 20m unless specified
Knee to Chest
Knee to opposite elbow
Knee Roll to Outside
Frankenstein High 30m
A-Skip
B-Skip
Loose High Skip 30m
Lunge
Carioca 30m and back
40m sprint X 2: Rest 20”
Information on how to perform drills can be found here
STRETCHES
Lying figure 4; 2 x ea. leg(E.L.)
Modified Hurdler 2 E.L.
Butterfly Stretch
Fire Hydrant or Hurdle Alternative
Scorpion 5 each side
Ironman 5 each side
Ironman 5 each side
EXERCISES
Body Weight
25 Push Ups
60 Second Plank
20 T Push Ups
30 Sec. Side Plank each side
30 Deep Squats
Core
20 V-Sit Up
30 side crunch each side
30 second boat pose
40 leg lift each leg
10 L –Overs
Plyometrics
Cones: 3 reps each leg with 40M sprint
20 Rocket Jumps
10 standing long jumps
15 step ups each leg with 40M sprint
5 Hops-bounds each leg; 5 skips each leg; run 20M
SUNDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. STRETCHES
3. Drills
4. 2 X 1000 Meter: 70% on 800M; 80% last 200M/ rest 5’ between 15’ at end
5. 2 X 400 Meter: 75%; rest 30”
6. 4 X 80 Meter: Quick; rest 20”
MONDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. STRETCHES
3. Drills
4. 8 X 400 meter: 70%; rest 6’
5. 6 X 300 meter Long Hills: Slow run; rest is slow jog back.
6. Exercises: BODY WEIGHT AND CORE
TUESDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. STRETCHES
3. Drills
4. 4 X 600 meter Event run: 70% first 400M; 80% last 200M; rest 5’ between 15’ at end
5. 2 X 400 meter: Speed 80%; rest 30” between 7’ at end
6. 4 X 40 meter: Speed 90% max; rest 30” between
THURSDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. STRETCHES
3. Drills
4. 1 X 700 meter: speed like it’s 800M race; rest 15’
5. 4 X 400 meter Speed 70%; rest 5’ between
6. Exercises: CORE AND PLYOMETRICS
FRIDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. STRETCHES
3. DrillS
4. 3 X 400 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
5. 800 meter to 1600 meter relay hand offs.
