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training for 1500 800 meter run

The 800 is about 40 percent anaerobic, 55 percent anaerobic glycolytic and 5 percent Anaerobic Alactic. The 1500 is about 50 percent anaerobic, 48 percent anaerobic glycolytic and 5 percent Anaerobic Alactic. Muscle strength and economy of movement are also a significant limiters for these events. Aerobic/Anaerobic Contributions in the Combined Zone

Event Aerobic Anaerobic Glycolytic Anaerobic Alactic
800 Meters 40% 55% 5%
1500 Meters 50% 48% 2%
3000 Meters 70% 30% <1%
5000 Meters 80% 20% <1%
10,000 Meters 90% 10% <1%
Marathon 98% 2% 0%


This basic workout gives you a good feel for a basic training plan for training for 1500 800 meter run. Keep in mind that you need to add some flexibilit to your training for 1500 800 meter run.

This workout is designed more for the 800 meter runner than the 1500 specialist. The 1500 meter runer needs to add more distance and remove some of the speed from this workout. However, the fundamentals are the same for both events.

For both the 800 and 1500, muscular strength is very important. However, for the 800, the hamstrings, arms, stomach are more important than in the 1500. In the 1500 and longer, the quads and glutes start becoming more critical to speed.

Early Season
The focus of this stage is to build endurance and tempo running abilitiies. Monday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Tuesday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace.
Wednesday Workout do this workout on the grass if possible in order to ease muscle damage. 3 x 2min with 5 - 8 min jog recovery. 4x400 with 3min jog recovery. Run the intervals hard.
Thursday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Friday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace.
Saturday long easy run.
Sunday -off.


Mid Season
Now you want to start racing and building in more structure intervals into the mix. It's a good idea to rest two days before a race and run easy (with drills) the day before. Take an easy week in between the early season and mid season phases. In general, you want to start easy, progress for 4-6 weeks and then take an easy week and build up to higher than you left off before.


Monday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Tuesday Race!
Wednesday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Thursday Workout do this workout on the grass if possible in order to ease muscle damage 3 x 2min with 5 - 8 min jog recovery. 4x400 with 3min jog recovery. Run the intervals hard.
Friday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace.
Saturday long easy run.
Sunday -off


Championship Season
Monday Workout 3x400w/150walk 50 jog recovery. 3x200w//150walk 50 jog recovery
Tuesday Workout Easy 30 mins
Wednesday Light Workout 1x400 at goal race pace, 3x200 faster than race pace w/ 3:00 rec
Thursday Workout Easy 30 mins
Friday Easy 20 mins
Saturday Race 800m
Sunday Rest


good luck

-chris.


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