Many highly successful coaches have argued that the middle distance events are the most difficult to prepare athletes for.

They may be right. Here are some tips for putting together a 800 meter race plan.

In the video clip below Scott Christensen, a highly successful middle distance and distance coach. Below are just a few of his credentials/accoplishments:

• 14 year USATF Level II Lead Instructor (Endurance Events)
• Five different Minnesota State Champions in the 800 and 1600 since 1996.
• Four Stillwater alumni have broken 4:00 in the mile since 2003
• 6 Time Minnesota State Coach of the Year (Track & Cross Country)
• 1997 National High School Boys Cross Country Champions
• Co-Wrote 4 Teaching Publications for USATF Coaching Education
• Given over 45 invited coaching presentations at National Coaching Education clinics and seminars

This clip, while a little long has some good information and is worth watching.

If you are interested, I have included the link to the his complete middle distance training program available through Complete Track and Field ( he mentions this in the clip) Just click the link below:

Training Model for the High School Middle Distance (800-1600).

The YouTube video below has audio, so please make sure that your sound is turned up.

Click the arrow to play the video.

In this, video Coach Christensen discusses some unique characteristics of the 800 meter. He states that the 800 meter is (based on research) 50% aerobic and 50% anaerobic and that it requires an expenditure of only 90 calories (approximately 3/4 of a banana). You simply have to decide when and where to use them in the race.

He also discusses the 3 type of runners that can be successful in this event. He states that the top runners usually run the first 400 2-3 seconds faster than the second and gives you a easy formula for determining your splits to reach your target time. These splits are important as they will help to develop you race plan.

Coach Christensen divides the race into 7 zones and provides items to consider and strategies for each zone.

1. The first 5 steps
2. The cut mark
3. Cut mark to 200 meters
4. 200 meters- 400 meters
5. 400 meters-600 meters
6. Last curve
7. Last 90 meters

How do you train your 400 meter athletes. What times do you use for intervals? Here is a simple formula that you can use to design workouts and improve your 4oo meter times

In the clip below Tony Veney, Head Track Coach at Ventura College, talks about the demands of 400 meter training and shares a simple formula that he uses to determine the pace at which to train his runners.

He begins with by explaining that you must train all of the systems that a 400 meter runner will experience. These include: Speed power, Seed endurance, Lactate and Speed maintenance. In order to train a 400 meter runner he states that you will have to “burn” them sometimes. You will have to get them running multiple 100’s, 200’s or 300’s at race pace with very little rest.

To design those workouts he shares a simple formula for calculating pace for each of the four 100’s:

First 100 – take your 400 time and multiply by .245

Second 100 – Subtract 5% from the first 100 calculated pace (the second is a flying start and should be faster)

Third 100 – Add 7% to the second 100 calculated time. (this slower as they approach lactate and they are on the curve)

Fourth 10o – Add 9% to the third 100 time.

 

Example: lets say the 400 time is 0:52

Step 1- Take 0:52 x .245 = 12.74 first 100

Step 2- Take 12.74 – 5%= 12.1 second 100

Step 3 – Take 12.1 + 7% = 12.95 third 100

Step 4 – Take 12.95 +9% = 14.1

These are just approximations, but it is a simple way to figure out how fast you should be running. You can of course add the first two 100’s to get the first 200 meter time. The same can also be done for the second 200 meter.

This clip is just a portion of Coach Veney’s presentation at a recent Glazier Track and Field Clinic. For information about how to gain access to his entire presentation, as well as hundreds of other track and field presentations, click the link Glazier Track and Field Clinics

The YouTube video below has audio, so please make sure your volume is turned up and that you have access to the site. Note some schools block access to YouTube

 

 

 

 

Middle distance runner require speed and endurance and their workouts should reflect that. In this post you will get a one week workout plan designed for middle distance runners in the pre-competitive phase of their training.

This sample workout is provided by David Halliday, Flagler Palm Coast (FL) High School Head Track & Field Coach;
2x Florida Class 4A State Champs (Boys). Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. The video below is just a sample from Coach Halliday’s instructional DVD entitled High School Coach’s Blueprint for Success: 800M / 1500M. For more information about that dvd you can click here.

Here is the breakdown of his sample week:

Sunday – Long run. 60 minutes to 2 hrs depending on the athlete

Monday – Hills. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 )

Tuesday – Recovery Run (60-80 minutes)

Wednesday – Repeats. Example 4 x mile or 8 x 1,000

Thursday – Recovery Run (60 minutes)

Friday – Speed Endurance.

•     2 x Broken 1000 – five 200’s at race pace with 30 second rest. Eight minute break between sets
•     600 Meter Breakdown – 600, 500, 400, 30 and  200
•     Three sets of 3 x 300 meters – First set is slower than race pace. Second set at race pace. Third set                       faster than race pace.

Saturday – Early : Recovery Run (60 minutes).  Later : Anaerobic Threshold runs (3-5 miles). These are done at a                         good pace. Heart Rate 108.

 

Coach Halliday’s dvd contains comprehensive training plans as well as downloadable templates for planning, He divides the year around training program into the following segments:

• Off-Season (Summer)
• Cross Country Season (Fall)
• Transition Phase (XC to Track)
• Pre-Competitive Phase
• Competitive Phase
• Championship Phase

Click High School Coach’s Blueprint for Success: 800M / 1500M for more information about his dvd.

The YouTube video below has audio, so please make sure that your sound is tuned on and that you have access to the site. Note some schools block access to YouTube. Click the arrow to play the video.