BEST SPEED WORKOUT TO IMPROVE YOUR 800m
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If you’re running a 1500-meter race, you’ll run just under one mile (0.93 miles, to be precise). It is also equal to 1.5 kilometers. The 1500-meter is a popular middle distance track event in track and field competitions, from youth participation all the way up to.The 1,500-meter run is a middle-distance run that’s a classic Olympic track and field distance. Equating to roughly 0.93 miles and sometimes referred to as “the metric mile the 1,500 meters requires endurance, quick speed, proper form and mental focus.
In fact, your 1,500-meter training.your training or race season. Most athletes use phases of about 3 to 4 weeks in length. Each training phase has a 14 day rotating workout cycle. The 1500 and mile plan uses a multi-pace training program that includes workouts at all critical paces including endurance pace, lactate turn point pace, vVO2 max pace and sprint pace.
Recovery Runs – typically 30-45 minutes in duration (target pace – 65-75% vVO2) Aerobic Development Runs – typically 45-70 minutes in duration (target pace – 70-80% vVo2) Long Runs – typically 70-100 minutes (some individuals may be as long as 120 min.) (target pace same as Aerobic Development Runs) Aerobic Training Methods cont.4. 400 meters followed by a cool down jog. Before you start, you should have your goal 1500 meter time as a gauge of how fast you want to run each 400 meter interval.
Let’s say you want to run a five minute 1500 meter. You take your time and divide it by four.Techniques to Run a Faster 1,500-Meter Race. The 1,500 meters often called the “metric mile” as it’s 109.3 meters shy of a true mile is perhaps the most revered distance event in track.
Success at the 1,500 requires an uncommon blend of speed and endurance. Whether you choose to wait and outsprint.1500 meter/800 meter Training While going through boxes in the basement I found an old training summary from a University that at the time, 80’s, had several sub 4:05 milers and sub 1:50 half milers.
The following is a 10 week build-up for a peak race.Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you’ll gradually increase.The schedule is taken from the book “Running The Lydiard Way” published in 1978. For as long as possible: Monday Long aerobic running, 1 hour. Tuesday Long aerobic running, 1 to 1.5 hours. Wednesday Time trails, 5,000 meters.
Thursday Long aerobic running, 1 to 1.5 hours. Friday Easy fartlek running, 30 minutes to 45 minutes.He prepared for his 1,500-meter world record, established in 1924, with a training schedule that each morning included a 12-kilometer (7.46 mi) walk, four or five hard sprints on the track, a high-intensity 400to 1,000-meter (.62 mi) run for time and then a 3K to 4K run (1.86-2.49 mi) with a very fast last lap.
You have to have good speed, to run 4:05 you will have to be capable of running well 2mins for 800m so an 800m session once a week would be ideal. A longer rep session once a week is also needed for strength, you also need to do a fair bit of mileage for aerobic fitness. A typical week of training for me when I was training for 800m/1500m wa.800 Meter Training Definition of Sets – The Warm-up The length of the warm-up varies from one to three miles Followed by 600 to 1200 meters at anaerobic threshold pace Example: An athlete with a 2:00 pr for 800 (2:00 = 120 seconds /.75 = 160 seconds) = 2:40 pace.
This is followed by a few form drills and a final stretch 800 Meter Training.IMPORTANT: If you are a 1600 meter athlete and try to run these 1600m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 1600m workout was intended to train.Effort and Duration are keys in training.
If you are thinking about the duration of the run than you can apply it to any athlete of any quality. For example, an easy eight mile run for a 10:00 two miler might take 55-60 minutes while for the 14:00 two miler it might take 75 minutes.800/1500 Meter Training A) Introduction – John Gondak, Head Coach, Penn State University 1) 9th year at Penn State 2) Coached at Kentucky (8 years), Toledo (2 years) and Georgia Tech (1 year) 3) Competed at Syracuse University (800/1500 and XC).
List of related literature:
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| from Coaching Track & Field Successfully |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
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| from Advanced Marathoning |
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| from Successful Aging: Perspectives from the Behavioral Sciences |
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| from Fitness cycling |
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| from Triathlon Science |
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| from Advanced Marathoning |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Marathon: The Ultimate Training Guide |
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| from The Art of Running Faster |
87 comments
Sir, please prepare this training program in hindi language pleaseeeee…
I want to complete 800 in 2:30 but my current timing is 3:8 please tel me what should I do???
I am 1:59 800m runner.
I want a 1:50 at 800m in after year.
What should I do?
Are you inspired by canova cause that is the exact way he does his math
Sir mo farah my name abdihakin from somalia i am runner in belgium 10k i did every tuesday training my team how to win what about foot Diet what u mean sir mo
I’m a 2:05 800, 4:32 1500m runner. I’ve been running the same times for the last two years and my goal is to lower my times to 2:00 and 4:15. How should I got about that using your program from the video?
This was very helpful! Lots to learn from this video. I’m getting ready for some middistance races 800m/Mile and this gives me some ideas on how to structure my plan.
Oh! Finally, short strides for sprints, wide for long distances. I was getting so confused! Thanks!
Sir Kuch english me samjha but thoda or jyada workout ke name hindi samjha dete toh aacha hota
Is it true if you improve on short distance, it Will help on larger ones? I mean if you improve in 1500 the you’ll improve in 5k
dang I was really looking forward to this for a long time but I just got a stress fracture. I jumped up a little too much in mileage too quickly:/ definitely will be using this in the spring after I have a few weeks of building up. thanks for the video Nick!
My name is Akash Bro one thing i want to ask that in your 5k 10k program you give details pace with including rest but in this most of the place you don’t give the rest and or reps pace can i start your 5k 10k program for 16 week for a good base then i will start with phase 2 or 3 and sir plzzzzz tell about how many times we have to gym or drills and i am 2:00 mint or sub 2 guy i want to break 1:55 plzzzzz give me some details of pace at what pace i have to do 600,700or 500 and rest kindly reply i will very thankful to you sir i never forget about your training help thanks
I haven’t done this workout, but I’ve done 400s. According to this logic, it seems like I should be able to break 2:10, but I’m dying when I run a 2:15.
Sir i am big fan, and i am also following you but sir in running time my breathing is not control how can i improve my running in 1600 m
Hii. I am a beginer and i tried doing 400m interval training after 2 week running. Guess what happened…
I fall in the ground after doing 400m in 1:45�� second.
Feeling like cant do this 400m in 60s. Please suggest me something i really appreciate your idea. I need it
What is the size of that track, how come you guys dont run in lane 1?
Sir mai puchna chahti hu 1500 or 800 krti Lekin mera speed ni bdhrha hai sir bataiye mera speed kese bdhega
Haircut is a solid 8/10 but add some racing stripes on the side of your hair and that would make it an 11.
Sir 1600m workout plzz tell me I am join Indian army plzz help me
Does the number of steps that someone takes during running matter?
French man here. Just meet us on France we ve got great athlete and croissant:)
I feel you Nick about that workout and racing when older. Though I was never world class like you I to ran the 800. My 1st time was in 2005 at the spry young age of 36 when I had the brilliant idea to join my junior college track team, while never before running track and race athletes near half my age My 1st race after mostly easier “Old Man Joint Pain” workouts �� was a painful and embarrassing 2:18. But I’m proud to say I ran a 1:58.72 my final race at 38. Point is, much respect for you and what you want you did/do!��
Sir…how much rest you have taken in every lap of 400m….And sir please guide which type of exercise we should do #during lockdown
Im a fat jxxx, i run 400m at 1:50. And 1:50 no third times. I guess i hv to loss some weight and strengthen my legs at the same time
Wow! You are still a beast, here in my country the best time to beat for 800m is 1.59s. When I ran my first 800m I did it in 3.03s (I’m new to track and field)
please tell me, what is your pulse at the marathon and at 10 km? for example: 1 km pulse 140, 2 km pulse 160 and so on. thank
Hey Nick can you make a video relating what type of food that we should take during the main event(race day)should we eat nthg or light carbs???
sir please talk to hindi and dubbed in hindi this vedio please please
Dude this guy is the best to watch at anytime of the day I swear, and I love the intro haha
Bro I am a 400m runner pls make video of 400m workout my current timeing in grass track is 54 sec pls help bro
Roger Bannister always said that whatever he could run for 3 laps on his own, he could mirror that time over four laps in a race. Using that logic, doing 600m on your own and then dividing the time by 3 and then multiplying by 4, should give you your 800m race time.
The good another one is 400 1 min 400 10 min 400 1 min 400.
I ran the workout last Spring trying to break 2:10. I ran two 64s and a 63 but could not break 2:10 since I struggled in my Vo2 max workouts and threshold work that Spring. Never underestimate 3k pace and threshold work. It helps you put it all together on race day.
Speed workout videos are honestly so much fun to make and watch!
i’m not sure if I understood well. the break between lap 2 and lap 3 is 4min like lap 1-2 break?
Sir how to improve 1600miter running 5:00 mints plzz tips help
When you were getting deep with us at the end I thought you were about to hit us with a “live happy be healthy”
So how would you periodize all this over the course of a few months? Say something like from Summer base-Cross Country-Track.
Could this workout be used for other distances? For example, could I run 3 800’s to predict my mile time? If so, how long should I rest in between?
I am not running for 10years now.. I will start again in next January. And I need to run 800 inside 1.44. Will it be possible?
At my school I ran a 114 second 800 meter I’m 13 years old and this was during 7th grade which I was 13 then and now I’m in 8th grade turning 14 in March
Hi sir i am from india,I do not understand your language but I am your big fan.you are great sir
Sir running krte time heel pain hota hai bohot, but jub heel running krta hun toh nhi hota kya karu?
Hello, how old are you? I’m interested how run people across the sea xD Sorry for my English)
Where is the link for the 800 training workout. I tried that and I was able to run 1:57 average. For some reason my best is a 2:08
How many times should I do this exercise in month..? I have 800 meter race 2:30
I can run the same speed as you on the 400s but my 800 pr is 2:19
Nice workout. You know you rank 57th in the world for the mens indoor mile at the moment according to iaaf rankings. That’s WILD
i want long jumpers day by day workouts….
sir plzzz upload it quickly
As someone whos never run track, this channel has made me god damn enthusiastic about it, training for the 400 now and have signed up to the local athletics club!
Love your attituce Nick!
It just depends on the type of runner you are. I’m more of a 400 guy I ran 50. My 800 never really got to where I think it should’ve been ( 2:03) I just haven’t had any solid races. We ran a 600m junior year of Hs and I ran a 1:27. And ran a 2:03 junior yr. I have a kick which is why I’m surprised I only got to 2:03. And my senior year (being canceled from Covid) I started my first meet at 2:05. I think I should’ve been at 1:58 or so
i live up here in good ol la pine or….i norm. place or win my age group in 5k to half mar..races up here.im retired n 61 now…i will say this..lf u will put in 1005..n not get hurt my prediction is you will run in the mid 1-50-s….good luc n may the lord be with you.
4:59 I’m sorry but that’s like almost 20 meters to go and at the pace u were going i don’t see that covered in one second (finishes at 59) just saying, maybe this frame had wrong time but def caught me off guard
I read somewhere that the 800 is 66 percent aerobic, 34 percent anaerobic on average, but this varies from athlete, and how the race is run.
https://www.google.ie/url?sa=t&rct=j&q=&esrc=s&source=web&cd=4&ved=0ahUKEwi9yLjztc_XAhXBC8AKHdPvCu8QFgg5MAM&url=http%3A%2F%2Fwww.letsrun.com%2Fforum%2Fflat_read.php%3Fthread%3D3909579&usg=AOvVaw08YsJPZOO5BRbtwh3wCdbn
I’m an aspiring 14 y/o track runner and I just ran 2:24 today at PE I know I could do better as I haven’t really formally worked out at all
How do you know the right pace so well when first starting the run? I was trying to run my fastest 1 mile, and I kept going out too fast. When I adjusted the pace, then I went out too slow. It was really hard for me to find the right pace.
Hello Mo, I would like to ask youwhat do you plans for your stadium? It needs to be a very huge and prohressive sport arena or complex. We can help you. evoconcept.ru
yo nick this is just a prediction workout right? so can you share you workout that you had while in college/high school
Hey, Nick, have you heard some incredible news from Doha? A girl from Netherland, from Africa, actually, i don’t know her native country, won double gold. 10k and 1500m. No one before done it. 3:51. Centrowitcz became olympic champion with 3:52. Amazing…. What do you think: is 1500m or mile more relative to 5 000, and even 10 000 than to 800m? Today, nobody runs 800 and 1500. Sebastian Coe was the last, i think…. I wouldn’t say 800 is midle distance. It is, but not for professionals. If 400m is long sprinting, i would call 800m ultra-sprinting.:)
Sir 4:00 down workout for 1500m
Jo sir manjeet Singh aur jinson Johnson karte h
#specialworkout
Sir apse request hi mon to sat tak morning and evening kya kya karna kaise har ek cheej ek ek video banayiye sir sab ko pata chalega abc kya hoga weight running kaise next or circute training kaise core exercise kaise yeh sab pata chalega sir bahut bahut danyawad sir apko jai hind
How much minute I would take rest for each running. Plse tell me broo.
Sir mai 1600 Mtr karta hu jiska time 4.50 minute lagta ha isse Kam time kaise hoga jab 1500 Mtr see uper Pace running karta hu to heart awaj Karne lgata ha aur pace slow hone lagata ha
Wow I can believe I never seen this video before! Crap I was wondering what time I would do In a 800m but now it is too late… I run tomorrow ������♂️
It’s actually crucial to have a good stride length in the short distance sprinting as well, such as the 100m, simply because the longer your stride is, the more m/s you’re going to cover. However, you should be careful and NOT overstride. ��
Sir ek din me Kitna running kre जिससे testosteron level maintain रहे
Sir mere injury bhot jldi aati h, kya kru, kya kmi h, plz answer de, plzzz sir
We run in lane 3 because our track is only 320 meters long. If we run in lane 3 it makes the length of the track 333.33m which is exactly 3 laps to 1000m. We do a lot of 1000m reps on our track so this makes it easy on the mind to understand the distance. Also, when we run in lane 3 the turns are a little bit wider which is easier on the legs. We also have 400, 800, 1200, and 1600 marks on the track in lane 3 (the track was resurfaced a little over a year ago). There are also marks for the 400-1600 in the other lanes. The girls team runs in lane 1 for their workouts because their strides are much smaller than the guys so they can handle the tighter turns much better. We often work out at the same time as the girls so it makes sense that each team has their own lane to run in. I see people ask me this in every single track session I post so I hope this clears it up.
Do you make the playlists for the vids? Cuz no lie I love nearly all the songs you put in the vids, even if i’ve never even heard them before.
last question /workout krne ke baad supliment le shkte hai kya
Sir ma 10 km running kar t hu
T mujha es say kar benefit ho gaya
Or ma 4:30 ka pace say kar t hu
Sir distance running and steady running ke bare me bata do ye kya hai
Sr men runinng event se pahle konsa warm-up kitane Det pahale kare
sir I’m 15 1/2 years old and I trained for 2 years my 800 m is not better please give me a suggestion
Sir paper ke wajha se mane 6 month se running ni ke h mai fir se start kr rha hu running 1500 plz mujhe workout bataiye
This is perfect, I just ended cross country season and was kind of clueless on what to do in the off season. My original plan was just to build an aerobic base, but this is much more structured and will be much more beneficial thanks again!
sir workout ke baad kesai food le jisse ki hmri body jldi se recover hoo shke
Sir running morning time and evening time same day kr skte h
He ran 2 LAPS in only 1:01 lol it takes me about 5 minutes to get around the whole track
Haircut: 7/10
I bet the French would like it more than me though, maybe you aught to cross the pond…
i run a 2:14 right now im aiming for sub 2:10 by the end of outdoor track. oh and im in 8th grade. what should i do?
Sat ko 800,1000,1600, teeno jaroori hai ya inme se koi ek kar sakte hai
Whatsup group is full sir pls make a new group or create a business account
sir mera time 1600 mtr 4:30 ka hai agar me 1500 mtr ka time 4:00 ka lana ho to kitna work karen
What’s the name of that chill song your started playing in the first set?
@whoideawaswasthis hey 2 min flat is pretty good what state u from?
my best is 2:34.10 then again i was in 6th grade…..im in 7th now aiming for 2:20