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Training Schedules:
800m (youth - 16/17 yrs) - part 1

This schedule is meant for a young 800m runner (16-18 years) with a lot of strength and speed. Training is focused on developing the anaerobic potential, and less on the aerobic development. This program will bring a young runner in shape for the 400m and 800m, not for the 1500m. The program starts in January from a good basic aerobic and anaerobic capacity.

It's a 9 month running program. Unless stated otherwise Intervals are usually done with a 3 min walking recovery. Speed at which the Intervals are run generally increase when the competitive season starts. No target times are mentioned in order not to put too much stress on the young athletes. Personally I don't think it's the best program in the world, but it does build up speed. It's one of the programs I personally used when I was 16 years, and I managed to run a 52" (on 400m) and a 1'59" (on 800m) in the summer. The second part of the program covers the following year, when I ran a 1'57"19 in May, before getting seriously injured in the summer. As always be careful if you want to use this program as an example; it's not suited for all types of runners, and it focuses a lot on stamina! 
Training schedule by Wim M. and performed by Luc B. 

 

JANUARY

1

Endurance Run 

2

Interval: 3 x 300m  +  3 x 600m

3

Endurance Run with intermediate sprints

4

Interval: 8 x 200m  +  1 x 1000m

5

Endurance Run 45'

6

Hills: sprints

7

Endurance Run

8

Sprint Training: 8 x 80m  +  8 x 100m

9

Endurance Run 45'

10

Interval: 6 x 400m  +  1 x 800m

11

Endurance Run

12

Interval: 2 x 300m  +  3 x 500m  +  1 x 1200m

13

Endurance Run with intermediate sprints

14

Sprint Training: 8 x 60m  +  6 x 120m

15

Interval: 4 x 800m

16

Endurance Run

17

Hills: sprints

18

Endurance Run 45'

19

Interval: 10 x 200m

20

Endurance Run 60'

21

Interval: 3 x 300m  +  3 x 600m

22

Endurance Run with intermediate sprints

FEBRUARY

1

Endurance Run 

2

Interval: 6 x 300m  +  1 x 800m

3

Endurance Run 45'

4

Interval: 8 x 400m

5

Endurance Run 60' with intermediate sprints

6

Hills: sprints

7

Endurance Run

8

Sprint Training: 8 x 80m  +  8 x 120m

9

Recovery Run 8km

10

Interval: 8 x 200m  +  1 x 1000m

11

Endurance Run 60'

12

Interval: 8 x 150m  +  4 x 300m

13

Endurance Run with intermediate sprints

14

Interval: 6 x 600m

15

Endurance Run

16

Hills: sprints

17

Endurance Run 45'

18

Interval: 8 x 400m

19

Intensive Run 5km

20

Endurance Run 60'

21

Interval: 12 x 100m  +  1 x 1200m

22

Endurance Run 45'

23

Interval: 5 x 500m  +  2 x 800m

24

Endurance Run 60' with intermediate sprints

MARCH

1

Endurance Run 

2

Hills: sprints

3

Endurance Run 60'

4

Interval: 200m - 300m - 400m (with 30" rest); 
   5' recovery
400m - 300m - 200m (with 30" rest)

5

Endurance Run 60'

6

Interval: 3 x 600m  +  2 x 1000m

7

Endurance Run with intermediate sprints

8

Hills: sprints

9

Endurance Run 45'

10

Sprint Training: 10 x 100m  +  5 x 150m

11

Endurance Run 45'

12

Interval: 4 x 300m (with 30" rest); 
   5' recovery
4 x 300m (with 30" rest)

13

Endurance Run

14

Hills: sprints

15

Endurance Run

16

Interval: 4 x 800m

17

Fartlek Run

18

Sprint Training: 8 x 80m  +  5 x 120m

19

Intensive Run 5km

20

Endurance Run 60'

21

Hills: sprints

22

Endurance Run 45'

23

Interval: 4 series of 3 x 200m (with 30" rest); 
   5' recovery between series

24

Endurance Run 45'

APRIL

1

Endurance Run 

2

Hills: sprints

3

Endurance Run 60'

4

Interval: 3 x 500m  +  2 x 1200m

5

Endurance Run with intermediate sprints

6

Sprint Training: 8 x 100m  +  4 x 150m

7

Endurance Run 45'

8

Hills: sprints

9

Endurance Run 45'

10

Recovery Run 30'

11

Race

12

Endurance Run 45'

13

Interval: 4 x 400m  +  4 x 600m

14

Endurance Run 45'

15

Hills: sprints

16

Endurance Run 60'

17

Interval: 10 x 200m  +  2 x 1000m

18

Endurance Run 35' with intermediate sprints

19

Sprint Training: 8 x 80m  +  6 x 120m

20

Endurance Run 60' (with hills)

21

Interval: 4 x 400m (with 30" rest); 
   5' recovery
4 x 400m (with 30" rest)

22

Recovery Run 60'

23

Hills: sprints

24

Endurance Run 45'

MAY

1

Endurance Run 

2

Hills: sprints

3

Endurance Run 60'

4

Interval: 5 x 300m  +  3 x 800m

5

Fartlek

6

Sprint Training: 5 x 60m  +  5 x 80m  +  3 x 100m

7

Endurance Run with intermediate sprints

8

Hills: sprints

9

Endurance Run 45'

10

Recovery Run 30'

11

Race

12

Endurance Run 45'

13

Interval: 3 series of 3 x 200m (with 30" rest); 
   5' recovery between series

14

Recovery Run 60'

15

Endurance Run 45'

16

Hills: sprints

17

Endurance Run 45'

18

Interval: 8 x 600m

19

Endurance Run 45' (with hills)

20

Interval: 6 x 400m  +  3 x 800m

21

Interval: 4 x 400m (with 30" rest); 
   5' recovery
4 x 400m (with 30" rest)

22

Endurance Run with intermediate sprints

23

Recovery Run 45'

JUNE

1

Interval: 5 x 600m (200 fast - 200 slow - 200 fast)  +  1 x 1000m 

2

Recovery Run 60'

3

Interval: 200m - 300m - 400m - 500m - 400m - 300m - 200m

4

Fartlek

5

Sprint Training: 5 x 60m  +  8 x 100m

6

Endurance Run 45'

7

Interval: 5 x 300m (with 30" rest); 
   5' recovery
5 x 300m (with 30" rest)

8

Hills: sprints

9

Endurance Run 45'

10

Recovery Run 30'

11

Interval: 4 x 800m

12

Endurance Run with intermediate sprints

13

Hills: sprints

14

Recovery Run 60'

15

Endurance Run 45'

16

Interval: 8 x 200m  +  2 x 1000m

17

Endurance Run 45'

18

Sprint Training: 6 x 80m  +  6 x 120m

19

Endurance Run 45'

20

Interval: 6 x 400m  +  1 x 1200m

21

Endurance Run with intermediate sprints

22

Hills: sprints

23

Recovery Run 45'

JULY

1

Interval: 10 x 200m  +  2 x 800m 

2

Fartlek

3

Intensive Run 3km

4

Recovery Run 60'

5

Sprint Training: 8 x 50m  +  8 x 100m

6

Endurance Run 45'

7

Hills: sprints

8

Endurance Run 45'

9

Interval: 10 x 300m (100 fast - 100 slow - 100 fast)

10

Fartlek

11

Interval: 4 x 800m

12

Endurance Run with intermediate sprints

13

Hills: sprints

14

Recovery Run 60'

15

Interval: 200m - 400m - 600m - 400m - 200m  (with 30" rest)

16

Recovery Run 45'

17

Endurance Run 45'

18

Sprint Training: 6 x 60m  +  6 x 80m

19

Intensive Run 3km

20

Endurance Run 45'

21

Hills: sprints

22

Recovery Run 60'

23

Interval: 5 x 400m  +  2 x 1000m

24

Fartlek

AUGUST

1

Endurance Run 45'

2

Interval: 10 x 200m  +  1 x 1200m 

3

Recovery Run 60'

4

Hills: sprints

5

Endurance Run with intermediate sprints

6

Sprint Training: 8 x 50m  +  8 x 100m

7

Endurance Run 45'

8

Interval: 3 x 400m (with 30" rest); 
   5' recovery
3 x 400m (with 30" rest)

9

Recovery Run

10

Interval: 5 x 600m  +  2 x 800m 

11

Fartlek

12

Endurance Run

13

Hills: sprints

14

Endurance Run 60'

15

Interval: 4 x 400m  +  2 x 800m 

16

Endurance Run 45'

17

Sprint Training: 8 x 80m  +  6 x 120m

18

Fartlek

19

Endurance Run 45'

20

Hills: sprints

21

Endurance Run 30'

22

Interval: 6 x 600m  +  2 x 1000m

23

Fartlek

24

Sprint Training: 8 x 80m  +  3 x 120m

25

Endurance Run 45' with intermediate sprints

SEPTEMBER

1

Endurance Run 60'

2

Interval: 300m - 400m - 500m - 600m - 500m - 400m - 300m
  (with 30" rest)

3

Endurance Run 60' with intermediate sprints

4

Hills: sprints

5

Endurance Run

6

Interval: 8 x 200m  +  2 x 1200m

7

Intensive Run 3km

8

Endurance Run 45'

9

Sprint Training: 6 x 60m  +  8 x 100m

10

Fartlek 

11

Interval: 3 series of 3 x 600m (200 fast - 200 slow - 200 fast) 
   6' recovery between series

12

Recovery Run

13

Hills: sprints

14

Endurance Run 60'

15

Interval: 5 x 300m  +  2 x 1000m 

16

Endurance Run 45'

17

Sprint Training: 6 x 60m  +  6 x 150m

18

Fartlek

19

Endurance Run 45'

20

Hills: sprints

21

Endurance Run with intermediate sprints

22

Intensive Run 5km

 

 

back to Training Schedules

 

Training:

contains: 

ABSTRACTS, NEWS & ARTICLES:

TRAINING PRINCIPLES:

- I. Individual Differences
- II. Overload
- III. Progression
- IV. Adaptation
- V. Use / Disuse
- VI. Specificity

BUILDING BLOCKS:

- I. Strength
- II. Speed
- III. Stamina
- IV. Endurance
- V. Coordination

OVERTRAINING:

- I. The Overtraining Syndrome
- II. How to detect Overtraining?
- III. Overtraining and Chronic Fatigue
- IV. How to avoid Overtraining?
- V. How to cure overtraining?

800m:

- I. Overview

TRAINING PROGRAMS:

- The Effects of training
- Phases of Adaptation
- The Annual Program
- Examples

COMBINING DIFFERENT TRAINING MEANS:

- Preparation of Middle Distance Runners

 



Copyright 2001 - http://thefastlane.borghoms.com
Last updated on 10 July 2002