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800m-1500m

David Rudisha: Training Program

David Rudisha: Training Program

Although there have been reports and rumours that the group do fairly low mileage (50-60 miles/week maximum) we weren’t sure what to believe. This does turn out to be true. The 800m guys will run at maximum 55 miles in a week, David included… and often less.

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800m/1500m Olympic Gold Medallist Kelly Holmes’s Toughest Workout: 8x200m

800m/1500m Olympic Gold Medallist Kelly Holmes’s Toughest Workout: 8x200m

In 2004, Kelly Holmes won double Olympic gold at the end of a career that had already included an Olympic bronze in 2000 and she gave Athletics Weekly an insight into the training programme that took her to the height of her powers.

Dame Kelly Holmes claims there were lots of ‘killer’ sessions that she used to complete as an elite middle-distance runner but recalls one particularly challenging workout that she did on a regular basis.

8 x 200m split into 2 sets of 2 with very short recovery between the reps and a longer set break.

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Steve Scott (137 Sub 4min Miles) – 5 Technical Running Tips

Steve Scott (137 Sub 4min Miles) – 5 Technical Running Tips

2. Do your drills. Work on running mechanics, even if you think they’re boring. Creating bad running technique habits when you’re young can stay with you forever. Scott would do drills 2-3 times per week, before interval/tempo sessions and never skip them. Butt kicks, power skips, A-skips (skips with high knees), B-skips (knee extensions) were common in his routine…

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Luke Mathews – 1:45:51 800m Season Opener – Training Leading In

Luke Mathews – 1:45:51 800m Season Opener – Training Leading In

Saturday Feb 16th
AM: Hills: 5x600m, 4x300m (Total: 15.6km including warm up/cool down)
Times: 1:45, 1:44, 1:44, 1:40, 1:40, 46, 45, 46, 46. Recovery: Jog back.

Sunday Feb 17th
AM: 1hr30min. 21.3km. Average Pace 4:14/km

[137km total for the last week]

Monday Feb 18th
AM: 1hr8min. 16km. Average Pace: 4:17/km
PM: Sprints/Drills + 15mins Jog

Tuesday Feb 19th
AM: Track Session. 4 sets of 1km, 600, 400. Recoveries: 60 seconds between reps, lap jog between sets. (1) 2:51, 1:38, 59 (2) 2:51, 1:38, 60 (3) 2:52, 1:37, 59 (4) 2:48, 1:35, 56.
(Total: 17.24km including warm up/cool down)
PM: 30mins. 6.82km. Average Pace: 4:22/km

Wednesday Feb 20th
AM: 1hr8min. 16km. Average Pace: 4:18/km.

Thursday Feb 21st
AM: Threshold: 2 laps of Albert Park. 29min36sec. 9.44km. Average Pace: 3:08/km (Total 17.5km including warm up/cool down.
PM: 30mins. 7km. Average Pace: 4:11/km

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1500m – 5 Race Indication Workouts

1500m – 5 Race Indication Workouts

1000m, 600m, 400m with 5 minutes and 3 minutes recovery (ie 1000m, 5mins rest, 600m, 3min rest, 400m). Your average pace for this workout is right around your 1500m race pace.

Let’s say you can run the 1000m in 2:30, the 600m in 1:30 and the 400m in 60. This is 3:45 1500m pace and that’s right around the time you’re ready to run in a good 1500m race. Let’s say you can run the 1000m in 2:40, the 600m in 1:36 and the 400m in 64, this is 4:00 1500m pace and that’s right around your 1500m pace.

Seb Coe completed this workout a couple of times. According to Peter Coe, Seb once ran this workout in 2:20, 1:25 and 53 which is 3:28.5 pace. In the same season Coe ran 3:29.7.

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800m – 5 Race Indication Workouts

800m – 5 Race Indication Workouts

600m Time Trial – multiply result by 1.4

Whatever your 600m time trial time is, multiply it by 1.4 to get your 800m predicted result. If you can run 1:24.0 for 600m, you’re ready to run right around 1:57.6 for 800m. If you run 1:20.0 for 600m, you’re ready to run right around 1:52.0 for 800m. If you can run 1:17.0 for 600m, you’re ready to run right around 1:47.8.

This indicator session tends to predict well for endurance based 800m guys (800m/1500m guys). Speed based 800m runners (400m/800m) often won’t convert well; you may need to multiply by 1.42.

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10 Fartlek Training Sessions by World-Class Athletes & Coaches

10 Fartlek Training Sessions by World-Class Athletes & Coaches

4. Renato Canova, coach for several world record holders and medalists across varied athletic events, likes his athletes to continue with a strong pace even during the ‘off’ period during a fartlek run. He uses some basic combinations of 1/1 (one minute hard, one minute easy) or 2/1 especially in the build-up phases of training. For example, during the build-up phase for Ronald Kwemoi in 2017, Canova programmed a one hour fartlek session for him: 20 x (1min on/1 min off) + 20 x (30s on/30s off).

5. Abel Kirui, a double world champion in the marathon and Canova’s athlete, completed a specific fartlek session in the build up to the 2012 Olympic Games: 27km continuous run consisting of 4 sets of 6km fast (marathon race pace) with 1km recovery (25-30s slower than marathon race pace).

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