800m Training 800m Pioneers

Mal Whitfield Mel Sheppard Gold Medal 1948 Peter Snell Gold Medal 1908 Gold 1952 Gold 1960 & 1964 (WR 1:52.8) (WR 1953 1:47.90) (WR 1:44.3) Silver Medal 1912 Tuskegee Airmen 800m Rule Changers

Alberto Juantorena Cruz & Ocky Joaquim Cruz (El Caballo) 1984 Olympic Champion Gold 1976 1988 Silver 800m 1:43.50 WR 1:41.77 WR 400m 44.26 800m Rule Changers (continued)

(Never won Olympic Gold at 800m) WR 1979 1:42.33 WR 1980 1:41.73 1500m Gold1980 & 1984 Sebastion Coe The Americans

Johnny Gray (Former American Record Holder) 1:42.55 1992 Bronze

1984 Olympic Trial Finals

Donavan Brazier 2019 World Championship Gold 1:42.34 AR The Americans (continued)

Mark & Ocky

Mark Everett 800m 1:43.20 400m 44.59 The King

David Rudisha 1:40.391 WR High School National Record Holder

The High School National Record Holder Michael Granville 1:46.45 (Never matched or improved this time again.) My Philosophy on 800m Training The Formula

Take your athletes best 400m time divide that number by .92 which will give you the target time for the first lap. Then take the same 400 meter time and divide by .89 and that will be the target time for the second lap.

Let’s take a 2:00.11 800m runner who has a 54.24 PR for 400m. The first lap should be targeted at 58.7 and the second lap 60.7 for a goal time of 1:59.4. Five Periods of 800m Training

1. Recovery Period May 10-Jun 1

 Physically and Mentally from two back to back seasons.

 2 weeks of no conditioning followed by two weeks of active rest

 4th week of May begin to mix in some easy running in the park.

2. Re-Adaptation Period June 1-July 1

 AIMS: - Aerobic Endurance, Flexibility, Elasticity and Strength through Calisthenics exercises, Running Drills. “ TRAINING METHODS DURING THIS PERIOD”

 Long Slow Distance (8-10 Miles)

 Long Medium Distance (5-6 Miles)

 Short Distance (3-4 Miles)

 Core Conditioning/Mixed with medicine ball tosses.

 Fartlek Running in the park over rolling hills.

 Weight Training

 Drills Five Periods of 800m Training continued…

3. Basic Preparation Period (July 2-September 2)  AIMS: Aerobic and Anaerobic Endurance. Aerobic and Anaerobic Endurance, Strength and Stamina “ TRAINING METHODS DURING THIS PERIOD”  Long Slow Distance (8-10 Miles)  Long Medium Distance (5-6 Miles)

 Short Medium Distance (3-4 Miles)  Short Slow Distance  Core Conditioning/Mixed with medicine ball tosses.

 Circuit Training  Introduction to Hill Running  Fartlek Running in the park over rolling hills.

 Weight Training  Drills Five Periods of 800m Training continued…

4. Specific Preparation Period (September3-February3)

 AIMS: Endurance, Resistance, Power, Speed, Resistance of Speed and Stamina “ TRAINING METHODS DURING THIS PERIOD”

 Long Slow Distance (8-10 Miles)

 Long Medium Distance (5-6 Miles)

 Short Medium Distance (3-4 Miles)

 Short Slow Distance

 Core Conditioning/Mixed with medicine ball tosses.

 Circuit Training#2

 Hill Running

 Fartlek over flat area

 Weight Training

 Interval Training

 Speed Workouts/Fast 200s, 150s and 75s

 Drills Five Periods of 800m Training continued…

5. Specific Preparation Period (February 3-STATE CHAMPIONSHIP)  AIMS: Endurance, Resistance, Resistance of Speed and Stamina “ TRAINING METHODS DURING THIS PERIOD”  Short Medium Distance (3-4 Miles)  Short Slow Distance  Core Conditioning/Mixed with medicine ball tosses.  Circuit Training#2  Fartlek over flat area  Weight Training  Interval Training/PICKUP IN TEMPO  Speed Workouts/Fast 200s, 150s and 75s  Drills SUNDAYS ARE ALWAYS A REST DAY