So I run the half mile, does anybody have any good tips for me while running this. I am a very competitive person, so I don't like to lose! My time just keeps getting better and better, but I want it to go way down this year! Thanks! Please be very specific. : )
2007-01-25 13:31:30 · 5 answers · asked by *sue* 2 in Sports ➔ Running
(FWIW I coach high school distance runners)
1. Build a base: Get at least 8 weeks of steady running in prior to your track season. Run 30-60 min at 65-79% max heart rate (easy, conversational).
2. A couple of days a week do 5-10 100m striders that start easy and build up to 80-90% max effort.
3. 1-2 interval workouts a week. Fast repeats of anywhere from 200-1000m with rest 2-3x time it takes to do it. The total amount of your fast repeats shouldn't be more than 8% of your weekly mileage.
4. One long run a week = 25% of your weekly mileage. Easy pace.
5. Vary races: try mile, 2 mile, 5k races and 400, 4x4 to build speed and endurance.
Good luck!
There's lots more...best book on the subject is Jack Daniels Running Formula, with special 800m section. Be sure to get the 2nd edition.
2007-01-25 14:46:30 · answer #1 · answered by timh200 1 · 0⤊ 0⤋
i made up this routine and many of my friends who run the 800 follow this.
first, jog about 400 m, (make sure you jog, don't run, or youll become instantly tired)
then, stretch for about 5-10 minutes.
take a drink.
run a 3 sets of 400m. (don't outrun yourself, only run 70% of how you'd run in a meet).
take a drink.
run 800m.(80% of full capable speed)
rest for only one minute
run another 800m.
stretch for 5-10 minutes
and you're done.
somedays, also try to run a mile or two. it'll help build stamina
2007-01-26 18:02:10 · answer #2 · answered by Anonymous · 0⤊ 1⤋
yeah i run the 800 too and i like to train with some milage and sprints on the track...maybe milage 3 days a week say mon, wed, and fri. and then say tues. and thurs. speed work outs on the track. good luck.
2007-01-26 14:28:00 · answer #3 · answered by stormin norman 1 · 0⤊ 0⤋
timh200 is absolutely correct.
If you really want to do well in the 800, you can't think of it as a distance race. You have to think of it as a sprint -- a long and painful sprint.
2007-01-26 12:43:50 · answer #4 · answered by call me Al 7 · 0⤊ 0⤋
www.tnfxc.co.nr
When you are practising or doing a distance near about 400 meters to the end bomb it. Run it the fastest you can. Give it all.
2007-01-25 22:28:20 · answer #5 · answered by Anonymous · 0⤊ 0⤋