Training Regimen for 800 Meter Runners

Introduction

• Presenter: Nico Schultz
• Goal: Improve performance for 800-meter runners by innovating training tactics little by little each season.

Weekly Training Schedule Overview

• Monday: Power Day
• Tuesday: Aerobic Recovery
• Wednesday: Pure Speed
• Thursday: Aerobic Recovery (Repeat of Tuesday)
• Friday: Tempo SL Endurance Building
• Saturday: Off/Active Recovery
• Sunday: Long Run Recovery
• Lifting: Included 3 times per week

Detailed Breakdown

Monday - Power Day

• Purpose: Build power essential for 800m runners.
• Workout: Hill Repeats
  • 8 to 12 reps on steep hills.
  • For less steep hills, 5-6 reps of 300m.
  • Focus on form, power, and speed endurance.
• Lifting: Explosive movements
  • Examples: Squats, single-leg squats, hip thrusts, jumps.
  • Objective: Build explosiveness, even if it results in soreness, as it's offseason.

Tuesday & Thursday - Aerobic Recovery

• Purpose: Recover from preceding workouts.
• Workout: Aerobic recovery runs
  • Distance: 3 to 6 miles, pace: 6:30 to 6:40 per mile.
  • Start at 6:50 pace, gradually increase speed.
• Alternatives:
  • Cross-training: Biking, swimming, or circuit training.
  • Maintain mileage in the 19 to 30-mile range weekly.

Wednesday - Pure Speed

• Purpose: Develop speed necessary for competition.
• Workout: Short sprints
  • Examples: 5x60m, 7x100m, 3x150m.
  • Emphasis on form and explosive speed.
  • Record yourself to critique form.
• Lifting: Light arm exercises to maintain balanced physique.

Friday - Tempo SL Endurance Building

• Purpose: Build endurance for mid-race strength.
• Workout:
  • Options include 3x7 minutes at 5:15-5:30 pace.
  • Alternatives: 4x5 minutes, 2x10-minute tempo, 1-minute on/off intervals.
• Lifting: Similar to Monday but less intense.

Saturday - Off/Active Recovery

• Engage in light activities like walking or playing basketball; avoid inactivity.

Sunday - Long Run

• Workout: 5 to 6 miles
  • Incorporate tempo in the last 2 miles.
  • Suggested pace: 6:15-6:10 for the final miles.

Final Remarks

• Focus on improving off-season fitness to see results during the competition season.
• Embrace soreness as part of the improvement process.
• Stay disciplined and innovate training methods to reach faster times.