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Training Schedules:
800m (youth - 16/17 yrs) - part 2

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 first year of this program starts in January from a good basic aerobic and anaerobic capacity, the second year in February.

It's a 8 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 (shown on this page) covers the second 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. 

 

FEBRUARY

1

Interval: 6 x 300m

2

Endurance Run

3

Interval: 4 x 400m  +  2 x 600m

4

Endurance Run with intermediate sprints

5

Hills: sprints

6

Endurance Run 70'

7

Sprint Training: 8 x 80m  +  6 x 120m

8

Endurance Run 8km

9

Interval: 8 x 200m  +  1 x 800m

10

Recovery Run 60'

11

Hills: sprints

12

Fartlek

13

Interval: 6 x 150m  +  4 x 300m

14

Endurance Run with intermediate sprints

15

Interval: 4 x 600m

16

Endurance Run 45'

17

Hills: sprints

18

Fartlek

19

Interval: 6 x 400m

20

Endurance Run 60'

21

Intensive Run 5km

22

Endurance Run 45'

23

Interval: 10 x 100m  +  1 x 1000m

24

Endurance Run 60' with intermediate sprints

MARCH

1

Endurance Run 45'

2

Hills: sprints

3

Endurance Run 60' 

4

Interval: 4 x 500m  +  2 x 800m

5

Endurance Run with intermediate sprints

6

Intensive Run 3km

7

Hills: sprints

8

Endurance Run 45'

9

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

10

Endurance Run with intermediate sprints

11

Interval: 4 x 400m  +  2 x 800m

12

Endurance Run 60' 

13

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

14

Fartlek Run

15

Hills: sprints

16

Recovery Run 45'

17

Sprint Training: 8 x 80m  +  5 x 120m

18

Endurance Run 60'

19

Interval: 5 x 800m

20

Endurance Run 60'

21

Hills: sprints

22

Endurance Run 45'

23

Interval: 4 x 600m  +  2 x 1000

24

Endurance Run 70'

APRIL

1

Intensive Run 4km 

2

Fartlek

3

Interval: 12 x 200m

4

Endurance Run with intermediate sprints

5

Hills: sprints

6

Fartlek

7

Interval: 2 x 500m  +  2 x 1200m

8

Endurance Run 70'

9

Sprint Training: 6 x 100m  +  6 x 150m

10

Endurance Run 60'

11

Race

12

Endurance Run 45'

13

Interval: 4 x 400m  +  2 x 600m

14

Fartlek

15

Hills: sprints

16

Endurance Run 60'

17

Interval: 6 x 200m  +  2 x 800m

18

Endurance Run 45'

19

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

20

Recovery Run 70'

21

Interval: 4 x 300m  +  3 x 800m

22

Endurance Run with intermediate sprints

23

Hills: sprints

24

Endurance Run 45'

MAY

1

Endurance Run 

2

Sprint Training: 5 x 60m  +  5 x 80m  +  2 x 100m

3

Endurance Run 60'

4

Interval: 3 series of 3 x 300m (with 30" rest); 
   5' recovery between series

5

Endurance Run 45'

6

Hills: sprints

7

Fartlek

8

Interval: 4 x 400m  +  3 x 600m

9

Endurance Run 50' (with hills)

10

Sprint Training: 6 x 80m  +  6 x 120m

11

Recovery Run 60'

12

Interval: 8 x 200m  +  2 x 1000m

13

Endurance Run 45'

14

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

15

Endurance Run 45'

16

Hills: sprints

17

Endurance Run 45'

18

Intensive Run 3km

19

Recovery Run

20

Interval: 8 x 600m

21

Fartlek

22

Hills: sprints

23

Recovery Run 60'

JUNE

1

Interval: 4 x 400m  +  4 x 600m 

2

Endurance Run 45'

3

Interval: 10 x 200m  +  2 x 1000m

4

Endurance Run with intermediate sprints

5

Sprint Training: 8 x 80m  +  6 x 120m

6

Endurance Run (with hills)

7

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

8

Endurance Run 60'

9

Hills: sprints

10

Recovery Run 45'

11

Interval: 5 x 300m  +  3 x 800m

12

Fartlek

13

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

14

Recovery Run 60'

15

Hills: sprints

16

Endurance Run with intermediate sprints

17

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

18

Recovery Run 60'

19

Interval: 8 x 600m

20

Fartlek

21

Hills: sprints

22

Endurance Run

23

Interval: 6 x 400m  +  3 x 800m

JULY

1

Endurance Run with intermediate sprints

2

Sprint Training: 8 x 80m  +  6 x 120m

3

Recovery Run 60'

4

Interval: 4 x 400m  +  2 x 800m

5

Fartlek

6

Hills: sprints

7

Endurance Run 45'

8

Interval: 6 x 600m  +  2 x 1000m

9

Endurance Run with intermediate sprints

10

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

11

Recovery Run 60'

12

Hills: sprints

13

Endurance Run 45'

14

Interval: 8 x 200m  +  2 x 1200m

15

Intensive Run 3km

16

Recovery Run 45'

17

Sprint Training: 6 x 60m  +  8 x 100m

18

Fartlek

19

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

20

Intensive Run 5km

21

Recovery Run 60'

22

Interval: 5 x 300m  +  2 x 1000m

23

Endurance Run 45'

24

Sprint Training: 6 x 60m  +  6 x 150m

 

 

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