Guide to Endurance Training for 800 Meter and Up Events

Endurance events, such as 800 meters and up, require a specific training regimen in order to succeed. A well-rounded training program should include warm-ups, high quality intervals, plyometrics, and event rehearsal days. In this article, we will go over the various elements of an endurance training program and how they can help athletes succeed.

A. Warm-Up and Intervals:

The first element of an endurance training program is the warm-up. A proper warm-up should last about 10-15 minutes and should get the athlete's heart rate up and muscles warm. After the warm-up, the athlete should perform 4 x 400 high quality intervals with plenty of recovery time in between. This will help build endurance and prepare the athlete for the actual event.

Next, the athlete should either self-time a 500 meter run or have a friend time them. This will give them a baseline to see how they are progressing. Following the 500 meter run, the athlete should perform 5 starts (simulating the event) and 10 bleacher runs or 3 sets of 8-12 single leg leg presses, lunges, or squats, followed by 10 squat jumps and 1 set of reverse calf raises to failure.

B. Hardest Day of the Week:

The second day of the endurance training program is often referred to as the "hardest day of the week." This is when the athlete will perform the killer ladder. The ladder consists of 60, 100, 200, 300, 400, 800, 1mile, 800, 400, 300, 200, 100, 60 meter intervals with the 800 meter and 1500 meter athletes accelerating on the "waterfall." After completing the ladder, the athlete should do 3 sets of crunches to failure.

C. Plyometrics:

The third day of the endurance training program should focus on plyometrics. Plyometrics are high-intensity exercises that help improve power, speed, and agility. In this day, the athlete should start with a warm-up that includes practicing baton handoffs. After the warm-up, the athlete should perform 2 sets of 20 yards of high knees, followed by butt slaps, glass wall, side-to-side, A skips, and single leg bounds (drum major). After the plyometrics, the athlete should run one actual race (such as 800 or 1500 meters) and time it. Finally, the athlete should do 4 x 150 to finish off the day.

D. Event Rehearsal Day:

The fourth day of the endurance training program is the event rehearsal day. On this day, the athlete should warm-up on their own, just like they would on race day. This will help them "check their focus and thinking." After the warm-up, the athlete should run the event (plus 100 meters).

E. Warm-Up and Practice Handoffs: The final day of the endurance training program is a warm-up day where the athlete should focus on practicing handoffs. This is important for relay events and will help the athlete get used to passing the baton smoothly and efficiently.

In conclusion, an endurance training program should include warm-ups, high quality intervals, plyometrics, and event rehearsal days. Each day should have a specific focus and should build upon the previous day's work. By following a structured training program, athletes can improve their endurance, speed, and overall performance in endurance events.