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Thread: better 800s

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    Unhappy better 800s

    hi im working on improving my 800 m race. im very fit and can run the mile in 4.40 .the problem is im quite slow and and for the 800 you need speed. im seeking to put on some muscle to aid in more speed. I know im under weight for a 16 yr. old-height 174cm, weight-55kg but I feel that if I get to heavy it will slow my running down. I don't live near a running track so my training is done on streets, up hills and football ovals. This is what I do every week...................Monday-four 400ms as fast as I can up a hill before school. After school consists of a 2 km recovery run.
    Tuesday is a 2km run then after school some sprint training at the oval.
    Wednesday -same as Monday
    Thursday - same as Tuesday
    Friday- same as Monday
    Saturday- I have lots of time (no school) so I do both 400s and sprints.
    Sunday-rest day but usually like to try to run the mile as fast as I can.
    I know this is very mixed up .please tell me what to do and how to train for my 800m. ilike to run hard every day but my dad says I could be over training as im not making much progress. could my continuous work out make me a better runner or will I just burn out.

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    I ran the 800 and 1600 in high school, my focus was the 800 though. Here's how my plan was every week, my coach gave me this

    Monday: Long run, between 5 and 10 miles
    Tuesday: Either 400 or mile repeats.
    If you do 400 meter repeats do about 8 to 10.
    If you do mile repeats do 4 to 6.
    Wednesday: 2 to 5 mile recovery run
    Thursday: Either 200, 300, and 100 meter repeats.
    If you do any of these, run them at the pace you will run for your 800 goal time
    Friday: 3 mile pre-meet run (if your meet is on saturday)

    There were some weeks I would run with the sprint team and do their work outs. I really don't think you need to get bigger to run a faster time, but if you would like a weight lifting routine to go with your running routine, I can provide that too.

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    thank you so much. I will try all this, it just is a bit hard when I don't live near a track.
    do you still have that weight routine as well?

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    Quote Originally Posted by 800runner View Post
    thank you so much. I will try all this, it just is a bit hard when I don't live near a track.
    do you still have that weight routine as well?
    In high school, especially in summers, I would rarely run on a track for my workouts. There's usually a place close to where I live that has miles marked and stuff like this.

    Heres the workout I did

    Day 1:
    hang cleans 3 x 5
    Squats 2 x 12
    RDLs 2 x 12
    Bench press 2 x 12
    Lat Pull Down 2 x 12
    Pull ups 3 x max
    Push ups 3 x 20
    Abs

    Day 2:
    Hang Cleans (heavier day) 3 x 5
    Squats 2 x 12
    Single leg RDL 2 x 12 on each leg
    Power Press 3 x 5
    Step Ups 2 x 12
    Upright Rows 2 x 12
    Pull ups 3 x max
    Push ups 3 x 20
    Abs

    It isn't a lot and it's only two days a week. Something that should take about 30 to 45 minutes.
    If you don't know how the form goes for any exercise then I would recommend looking it up as it is always important to have good form during anything you do.

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    thank you soooooooooooooo much. I was very lost on how to train and you have now set me right up.

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    I've seen your posts to me, just haven't had time to respond. I'll try and get you some info later today! If not today then sometime soon
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

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    THANKS HEAPS!!!!!!!!!!sorry I don't want to sound impatient.

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    hi just wondering if you have any time to reply like you said.dont take me as impatient but just wanting to get a move on. Thanks heaps again

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    800runner...... I have a few ideas myself and a brother that was a running superstar in JR and SR high.... Give me a moment to touch base with him about a few things he did to get and stay inside the states top 15 runners at ANY distance.... A couple of very important things for you to be aware of and focus on are lengthening your stride and having your feet touch the ground quicker.... Make sense? Do you have access to a football field? Running hills using the right variables will turn anyone into a monster extremely fast!!!
    Unless you are going to give something all you got to give, why even expend the energy to waste both your times!!!

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    I just replied to another post you commented in
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

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    If you want to give me your email address (maybe in a PM) then I can scan my training schedules that I've used in the past so you have an idea of the workouts I've given my kids before and the progression of workouts. (It won't be til after Thanksgiving though)
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

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    yeah thanks I saw that. I greatly appreciate the time your giving to do this.

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    yup I have access to a football field.when you say lengthen stride how do I know if I am striding to long? its just that someone commented on my running style and said I was overstriding as the legs need to be 'under your body' or you will be just slowing yourself down by 'braking'. thanks for the tips though.

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    thanks all for the help and advice. I will try and sort something out now and I will probably ask for some more help later. more reps for all of you.

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    Like i said if you message me your email address I can send you some training schedules to help you get started. Or I can try and find some way to send them to you here
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

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    sorry I forgot.haha yeah my email address is [email protected]. thanks for the help so far.

 

 

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  1. better 800s
    By 800runner in forum For Your Sport
    Replies: 6
    Last Post: 11-18-2013, 04:51 AM

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