800m Training for Beginners
Moderator: George Payan
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Guest
800m Training for Beginners
Outdoor season begins March 15th with the first meet on April 17th. How much base work do I give beginner runners and how often do I give it to them? These girls did not run cross country and are not involved with volleyball season. What type of workouts should I give them to get ready for the first meet? Do they have to train with the 1600m/3200m runners?
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
800m Training for Beginners
The training volume miles per week for female athletes is:
Grade School: 20 miles
Junior High : 30 miles
10th Grade: 30 miles
11th Grade: 35 miles
12th Grade: 40 miles
This is the goal mileage. For underdeveloped athletes, adjust to lower mileage accordingly. For talented athletes, who are very few, adjust the mileage to more than recommended.
February
Run 4 miles every day
March
Run 5 miles every day
April
Run 6 miles every day
May
Run 6 miles every day
If the athletes are not developed, adjust to lower mileage every day. They should not train with 1600m and 3200m athletes because they are not developed to the level of the 1600m and 3200m athletes. Work on volume and work on mileage.
The following is a recommended 800 meters program for use throughout the season. I use this program for underdeveloped athletes. Work from 600 meters and work down to 100 meters.
Workout 1
4x600 meters, 4 seconds slower than race pace
Workout 2
4-6x400 meters at race pace
Workout 3
12x200 meters at race pace
(build up to 16x200 meters which should take 3 weeks)
Workout 4
16x100 meters at 1 - 2 1/2 seconds slower than best effort over the distance
(build up to 20x100 meters which should take 3 weeks)
Repeat the above workouts for 4 - 6 weeks.
After 4 - 6 weeks do the following workouts from 600 meters to 100 meters:
Workout 1
3x600 meters at race pace
Workout 2
3x400 meters at 90-95% of 400m best
Workout 3
Three sets of 4 of 200 meters (start at race pace and drop 2 seconds each set)
Workout 4
10x100 meters at 90-95% of 100m best
Coach Payan
www.CoachesEducation.com
Grade School: 20 miles
Junior High : 30 miles
10th Grade: 30 miles
11th Grade: 35 miles
12th Grade: 40 miles
This is the goal mileage. For underdeveloped athletes, adjust to lower mileage accordingly. For talented athletes, who are very few, adjust the mileage to more than recommended.
February
Run 4 miles every day
March
Run 5 miles every day
April
Run 6 miles every day
May
Run 6 miles every day
If the athletes are not developed, adjust to lower mileage every day. They should not train with 1600m and 3200m athletes because they are not developed to the level of the 1600m and 3200m athletes. Work on volume and work on mileage.
The following is a recommended 800 meters program for use throughout the season. I use this program for underdeveloped athletes. Work from 600 meters and work down to 100 meters.
Workout 1
4x600 meters, 4 seconds slower than race pace
Workout 2
4-6x400 meters at race pace
Workout 3
12x200 meters at race pace
(build up to 16x200 meters which should take 3 weeks)
Workout 4
16x100 meters at 1 - 2 1/2 seconds slower than best effort over the distance
(build up to 20x100 meters which should take 3 weeks)
Repeat the above workouts for 4 - 6 weeks.
After 4 - 6 weeks do the following workouts from 600 meters to 100 meters:
Workout 1
3x600 meters at race pace
Workout 2
3x400 meters at 90-95% of 400m best
Workout 3
Three sets of 4 of 200 meters (start at race pace and drop 2 seconds each set)
Workout 4
10x100 meters at 90-95% of 100m best
Coach Payan
www.CoachesEducation.com