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Combination Plan for 800m Training.
My latest Ideas
(updated August 2000)
My latest Ideas
(updated August 2000)
from
A variety of Steady running up to 60min maximum (mostly two runs a day up to 40min) Early in career athletes should aim to increase volume at a steady pace BUT gradually they should aim for a higher % of total running at a faster pace eg. In an athlete with 32min 10km ability this could mean a number of runs at 3:20-3:40/km.
Encourage some all day walks etc to boost fat burning ability. Early in the year especially in individuals who have lived a more sedentary lifestyle. Maybe also some walking bare-foot on sand to condition feet.
Body weight circuit exercises for basic conditioning. eg Body pump.
Strong focus on a variety of trunk and core conditioning exercises.
Every 4 weeks an easier week.
Race or Time Trial every 4 weeks over distances 1000m to 5km
Track work to aim initially to boost the stroke volume of the heart and to raise the Anaerobic Threshold pace.
Small but frequent volumes of fast running to stay familiar with speed and develop ease of race speed with ideal biomechanics.
Example Plan
(First stage of the Combination plan)
Up to 100km/week depending on the Athlete. The following is for an Elite Senior Athlete.
4 Week Cycle
(First stage of the Combination plan)
Up to 100km/week depending on the Athlete. The following is for an Elite Senior Athlete.
4 Week Cycle
Week 1
Mon- Morn- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon-Warmup- Drills- 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- circuit training
Mon- Morn- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon-Warmup- Drills- 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- circuit training
Tue- Recovery Day- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2-3 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2-3 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
Wed- Afternoon- Track
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
eg 2 x 8 x 200 at just faster than 3000m pace rests 30s/2min then Jog 10-15min followed by
4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between 4min. Warmdown
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
eg 2 x 8 x 200 at just faster than 3000m pace rests 30s/2min then Jog 10-15min followed by
4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between 4min. Warmdown
Thu- Morn-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon- Warmup- Drills - 20-40min moderate pace including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
-Afternoon- Warmup- Drills - 20-40min moderate pace including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Fri-Recovery Day-
-Evening- Stretching Development Session + Core Stability Exercises
-Evening- Stretching Development Session + Core Stability Exercises
Sat-Morn-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
Afternoon- Warmup 10min easy including drills- 2 x 10-15min at AT pace with an easy 5min recovery.Then warmdown very easy 10min.
Evening or Midday- Body weight exercises
Afternoon- Warmup 10min easy including drills- 2 x 10-15min at AT pace with an easy 5min recovery.Then warmdown very easy 10min.
Evening or Midday- Body weight exercises
Sun- Morn-Warmup- Drills - 20-30min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon - Longer run 40-60min start easy finish last 20min faster.
(If running over 40min only one run in the day)
-Afternoon - Longer run 40-60min start easy finish last 20min faster.
(If running over 40min only one run in the day)
Week 2
Mon- Morn- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Mon- Morn- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Tue- Recovery Day- Warmup- Drills- 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2-3 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2-3 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
Wed- Afternoon- Track
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
eg 2 x 200-250-300-350-400 at slightly faster than 3000m race pace rests 40s/3min then Jog 10-15min followed by 4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between 4min. Warmdown.
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
eg 2 x 200-250-300-350-400 at slightly faster than 3000m race pace rests 40s/3min then Jog 10-15min followed by 4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between 4min. Warmdown.
Thu- Morn-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon- Warmup- Drills - 20-40min moderate pace including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
-Afternoon- Warmup- Drills - 20-40min moderate pace including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Fri-Recovery Day-
-Evening- Stretching Development Session + Core Stability Exercises
-Evening- Stretching Development Session + Core Stability Exercises
Sat-Morn-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
Afternoon- Warmup 10min easy including drills- 2 x 10-15min at AT pace with an easy 5min recovery.Then warmdown very easy 10min.
Evening or Midday- Body weight exercises
Afternoon- Warmup 10min easy including drills- 2 x 10-15min at AT pace with an easy 5min recovery.Then warmdown very easy 10min.
Evening or Midday- Body weight exercises
Sun- Morn-Warmup- Drills - 20-30min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon - Longer run 40-60min start easy finish last 20min faster.( If running over 40min only one run in the day)
-Afternoon - Longer run 40-60min start easy finish last 20min faster.( If running over 40min only one run in the day)
Week 3
Mon- Morn- Warmup- Drills-20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Mon- Morn- Warmup- Drills-20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Tue- Recovery Day- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2-3 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2-3 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
Wed- Afternoon- Track
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
eg 3-4 x 1600m at 5km race pace rests 2min active and Jog 10-15min followed by
4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between min. Warmdown
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
eg 3-4 x 1600m at 5km race pace rests 2min active and Jog 10-15min followed by
4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between min. Warmdown
Thu- Morn-Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon- Warmup- Drills - 20-40min moderate pace including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
-Afternoon- Warmup- Drills - 20-40min moderate pace including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Fri-Recovery Day-
-Evening- Stretching Development Session + Core Stability Exercises
-Evening- Stretching Development Session + Core Stability Exercises
Sat-Morn-Warmup- Drills - 20-30min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
Afternoon- Warmup 10min easy including drills- 2 x 10-15min at AT pace with an easy 5min recovery.Then warmdown very easy 10min.
Evening or Midday- Body weight exercises
Afternoon- Warmup 10min easy including drills- 2 x 10-15min at AT pace with an easy 5min recovery.Then warmdown very easy 10min.
Evening or Midday- Body weight exercises
Sun- Morn-Warmup- Drills - 20-30min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Afternoon - Longer run 40-60min start easy finish last 20min faster.
-Afternoon - Longer run 40-60min start easy finish last 20min faster.
Week 4- Recovery Week
Mon- Morn- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Mon- Morn- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
Tue- Recovery Day- Warmup- Drills - 20-40min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
-Evening- Relaxation practise at 800 pace + Plyometrics eg 2 x 5 Flying 150m with 6 double leg hurdle jumps immediately before each rep. recoveries 2min + Core Stability Exercises
Wed- Afternoon- Track
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
"Relaxation at Speed" 3 x 4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between min and 8min. Warmdown
Relaxing warm-up- Static stretch- Core+Trunk Circuit (once)- Mixed Dynamic warm-up-
"Relaxation at Speed" 3 x 4 x 150m accelerating every 50m up to about 400m pace but maintaining good form. Rests between min and 8min. Warmdown
Thu- Morn-Warmup- Drills - 20-30min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
-Evening or Midday- Body weight exercises
-Evening or Midday- Body weight exercises
Fri-Recovery Day-
-Evening- Stretching Development Session + Core Stability Exercises
-Evening- Stretching Development Session + Core Stability Exercises
Sat- Afternoon- Warmup 10min easy including drills- Track Session practicing efficient running and changing gears over 150m or Low Key Race 3-8km.
Sun- Morn-Warmup- Drills - 20-30min easy including 4 x 60m at around 400-800 Race speed with walk back rests. Last 5min Warmdown low intensity.
July-October
Aim to see steady increases in volume and of speed of continuous runs. The speed work should avoid being highly lactic and should mostly stimulate increases in ease of speed and Anaerobic threshold. More work on developing V02max should be done with longer harder repetitions eg 4-6 x 1000m or 3-4 x 1500m with longer rests. This is best suited to athletes that can hold really good form under fatigue over these distances.
Aim to see steady increases in volume and of speed of continuous runs. The speed work should avoid being highly lactic and should mostly stimulate increases in ease of speed and Anaerobic threshold. More work on developing V02max should be done with longer harder repetitions eg 4-6 x 1000m or 3-4 x 1500m with longer rests. This is best suited to athletes that can hold really good form under fatigue over these distances.
Some athletes may compete at Cross Country Races during this period but care needs to be taken on courses with downhills to avoid injury.
Late in this phase is also a good time to do some hill sessions to aid with development of power and therefore ease of race speed.
The later stage of this period would be the best time to develop more strength in the athletes needing more 400m speed by performing Gym sessions specifically designed for them. If done after a good base of circuit training gains can be very fast and with less risk of injury. Total loading just needs to be monitored carefully.
November-December
Early Race season
Early Race season
Race preparation- Varied track work -decreasing volume.
The time of the largest amount of intense anaerobic work.
Anaerobic work is a careful mix of
Short reps with short rests at above race pace eg
3 x 3 x 200 rest 45s at 600m race pace (some hill sessions can be performed with a similar effect)
or
Long Reps with Long rests eg.
3 x 600 rest 12min or 3 x 400 rest 12min
or
600-rest 15min- 400-rest 5min-200-rest 5min -200
or
2 x (600-rest 1min -150) rest 15min
The time of the largest amount of intense anaerobic work.
Anaerobic work is a careful mix of
Short reps with short rests at above race pace eg
3 x 3 x 200 rest 45s at 600m race pace (some hill sessions can be performed with a similar effect)
or
Long Reps with Long rests eg.
3 x 600 rest 12min or 3 x 400 rest 12min
or
600-rest 15min- 400-rest 5min-200-rest 5min -200
or
2 x (600-rest 1min -150) rest 15min
January-February-March
Main race season
Main race season
Leading into a peak.
Rest well, practise rhythm and Race enough.
Rest well, practise rhythm and Race enough.
Some Ideas
-
Steady Training runs may be best done on rough uneven surfaces to encourage the use of a greater range of muscle fibres than the stimulus presented by a constant smooth surface like road or bike path. Certainly the African athletes train mostly on uneven surfaces. Athletes need endurance in a great range of muscles across the entire fibre spectrum. ( I have heard that Type 1, 2a & 2b is in reality an over simplification in fact there is a spectrum of muscle fibres).
-
Avoid frequent doses of long contact time running eg Sand,Hills it may cause the athlete to change their motor pattern in such a way as too decrease stride frequency at all running speeds. The change in running biomechanics will happen over a long period of time and decrease efficiency.
-
A focus on maximum strength in the legs while aiming to increase VO2max may inhibit the desired development due to conflicting training stimulus eg High Lactate in muscles effecting Aerobic enzymes. Improving strength in the upper body and trunk may be more acceptable and desirable. However recognize that each Kg may slow down an athletes. Race time over 5000m by about 3s per Kg. The muscle that is gained needs to be worthwhile.
-
Training focus needs to be stimulating improvements in relaxed speed. Relaxation needs to be practised constantly. An athlete that can relax at 51.0 in a fast male 800m may have more useable speed than an athlete that is faster over 400m but is not relaxed at 51.0 speed. Efficiency is the name of the game. Athletes that a nice movers last longer and more of them actually stay in the sport long enough to reach their potential.
-
Athletes need to be able to change their style and change gears. This needs to be practised on a regular basis throughout the year.
regards
Steve Bennett
http://www.oztrack.com
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