I have a girl that wants to move up to the 800m. Although XC is where she should get her base from, she’s made it clear she doesn’t want to run XC until she gets to college, so she’s asked me to train her during the fall. I will chronicle her training here.
I’ve done ALOT of studying of 800m training over the years, but have never actually trained one. So this will be an experiment for me. I’ll need all the help I can get from as many places as I can get it.
So elitetrackers, as I go, if there is anything you question, or just have comments on, PLEASE let me know. It’s all welcome…
Meso 1, Micro 1 (sessions will ALWAYS begin with 800m warmup jog, and end with 800m warmdown)
Monday
800m warmup jog (along with various other exercises/stretches afterwards)
hurdle mobility
20 minute general endurance circuit
general strength circuit
weight circuit (6 lifts, 2 x 30 sec.)
PNF stretches
Tuesday
5 mile run at 8:30 mile pace
Wednesday
Hills: 12 x 20m w/90 sec. rest
(WEIGHTS: clean pulls 7 x 3; bench press 5 x 6; squats 7 x 6; single arm RDLs 2 x 8)
low intensity multi throws (three different throws, 3x each)
Thursday
2.5 miles (easy pace)
Friday
hurdle mobility
2 separate general strength circuits
weight circuit (6 lifts, 2 x 30 sec.)
PNF stretches