Middle Distance Drills
As a general rule, duration for the 800m runner is not very long, 25-35 minutes on non-track days and 45 minutes to an hour on the long run day. Remember: the focus is maintaining speed over a longer distance.
Russian Workout
Reps: 5x, increase to 15
Purpose
Teaching Points
- Run 5x200m at ¾ race pace.
- Rest 45 seconds between each 200m.
- After five repetitions, rest three minutes.
- Repeat.
Points of Emphasis: Speed endurance
When to Use: Midseason
Distance Runs
Include a distance run of 60-90 minutes. This run is set at a pace that the runner can manage without too much stress. This run is one of two kinds, depending on the type of effort and recovery needed. One type is a flat, soft-surfaced, continuous run. Early in the season, do not worry so much about time. As the season progresses, mark each mile and make necessary corrections.
Hill Running
The other long distance run is more difficult. The first 30 minutes are flat. The next 20 minutes need to have a series of uphill climbs or a steady hill climb. As in the distance run, early in the season do not worry so much about time. As the season progresses, push the athlete to faster times over the same course.
Interval Training
Adjust recovery times as necessary.
- Increasing speed/decreasing recovery reps
- 2 sets of 4 x 200m
- No additional recovery between sets
- Russian intervals
- 2 sets of 3 x 300m at set pace with jog
- Recovery between 300s: 100m at 30 seconds
- Jog 800m between sets
- Pick-up Reps
- 4 x 400m at set pace
- Recovery between 400s: 90 seconds
