Hi Coaches
Help if you can. I am new High school coach, and I'm having a hard time training kids for the 800m. because we have snow on our track, and we don't have a indoor track. what do I do.
My background is in Jumps not 800 and above.
800m Racing and Training
Moderator: George Payan
-
George Payan
- Posts: 410
- Joined: Thu Sep 05, 2002 9:07 am
800 Meter Training and Racing
The 800 Meter Developmental Program: Building Aerobic Power
This recommended training blueprint focuses on the necessary conditioning and specific speed work required for 800 meter success. The last lap of the 800 meter race is primarily dictated by an athlete's aerobic engine, which must be developed and maintained through weekly mileage and the long run.
Volume & Recovery
Recovery: Some athletes require two full days of recovery between high-intensity 800 meter speed workouts.
Long Run Determination: The long run 10 miles is critical. It should be performed once a week (or once every two weeks) and determined by your total weekly volume:
Age Male Weekly Volume (Miles/Kms)
13-14 20 / 33
14-15 30 / 49
15-16 40 / 65
16-17 45 / 73
17-18 50 / 81
Age Female Weekly Volume (Miles/Kms)
13-14 20 / 33
14-15 25 / 41
15-16 30 / 49
16-17 35 / 57
17-18 40 / 65
Coach Vigil's 800 Meter Speed Workouts
These successful 800 meter interval workouts, shared by legendary Coach Joe I. Vigil, Ph.D., are designed to target the specific energy systems needed for the event. A general rule is to start with longer distances first, then work down to the shorter intervals before repeating the cycle.
Crucial Discontinuation Note: If an athlete is unable to hit the desired times during an interval or requires recovery time beyond the prescribed limit, the workout must be discontinued to prevent over training and maintain quality.
Pre-Competitive Phase Workouts
Focus on volume and controlled intensity to build a strong foundation.
Distance Effort Volume and Recovery
100 meter 1–2.5 seconds slower than best effort 16–20 × 100 meter with 2–3 minute jog rest
200 meter Race Pace 12–16 × 200 meter with 2–3 minute jog rest
400 meter Race Pace 4–6 × 400 meter with 2–3 minute jog rest
600 meter 4 seconds slower than Race Pace 4 × 600 meter with 2–3 minute jog rest
Competitive Phase Workouts
Focus on race-specific pace and maximal speed to sharpen performance.
Distance Effort Volume and Recovery
100 meter 800 meter speed 10 × 100 meter with 2 minute jog rest
200 meter Mixed Pace Ladder 4 x slow (2–4 sec slower) →4× Race Pace →4× fast (2 sec faster). 2 minute jog rest between all reps.
400 meter 90-95% 3 × 400 meter with 5–8 minute recovery
600 meter Race Pace 3 × 600 meter with 100 m jog rest
The Legacy of Coach Joe I. Vigil, Ph.D.
I've had the immense privilege of meeting and listening to Coach Joe I. Vigil, Ph.D. His influence has been profound, and I attribute significant success in my program directly to his shared philosophy and workouts.
My early encounters with Coach Vigil included clinics in Orange County and San Francisco, where he invited coaches from various countries to share their training philosophies. Later, at the high-altitude training camp in Mammoth Lakes, California, I had the incredible opportunity to speak with him personally. He graciously invited me to sit with him in a coffee shop and later over lunch, sharing his training philosophy and detailed, handwritten notes on "Acceleration Workouts" well before his seminal book, Road To The Top, was published. He even provided his phone number for follow-up questions.
What I cherish about Coach Vigil is not just his deep knowledge of exercise physiology and energy pathways, but his character: he was always polite, respectful, patient, and incredibly helpful. After clinics, he would lounge nearby, often surrounded by coaches listening intently to his powerful message about pushing athletes to be their best.
His insights—whether on "What's wrong with American Distance running," or the intricacies of Philosophies of Individual and Team Harmony—were always grounded in science and a desire to make coaches and athletes better. I highly recommend his book, Chasing Excellence, which beautifully documents his remarkable life and inspiring philosophy.
Results Under the Vigil Program
Applying Coach Vigil's 800 meter program has led to impressive results in my teams:
2023 Season: An 800 meter runner achieved a time of 1:54.
Past Seasons: Other successful performances include an 800 meter runner at 1:56, and at Godinez High School, a season with three 800 meter runners clocking 1:57 and a 400 meter runner hitting 48 seconds. These four athletes qualified and medaled in the National Arcadia Invitational sprint medley relay.
Female Athletes: We've had a female athlete run 2:16 in the 800 meter at the National Arcadia Invitational night meet, and another strong athlete who ran 2:18 with a 61 second 400 meter split (who unfortunately fell at the CIF Finals while targeting a 2:14).
In the near future, I plan to post the notes Coach Vigil generously shared with me, along with personal notes, letters, and handouts from other legendary coaches I've met. These great coaches had no reservations about sharing their ideas to help elevate the entire coaching community.
Coach George Payan
This recommended training blueprint focuses on the necessary conditioning and specific speed work required for 800 meter success. The last lap of the 800 meter race is primarily dictated by an athlete's aerobic engine, which must be developed and maintained through weekly mileage and the long run.
Volume & Recovery
Recovery: Some athletes require two full days of recovery between high-intensity 800 meter speed workouts.
Long Run Determination: The long run 10 miles is critical. It should be performed once a week (or once every two weeks) and determined by your total weekly volume:
Age Male Weekly Volume (Miles/Kms)
13-14 20 / 33
14-15 30 / 49
15-16 40 / 65
16-17 45 / 73
17-18 50 / 81
Age Female Weekly Volume (Miles/Kms)
13-14 20 / 33
14-15 25 / 41
15-16 30 / 49
16-17 35 / 57
17-18 40 / 65
Coach Vigil's 800 Meter Speed Workouts
These successful 800 meter interval workouts, shared by legendary Coach Joe I. Vigil, Ph.D., are designed to target the specific energy systems needed for the event. A general rule is to start with longer distances first, then work down to the shorter intervals before repeating the cycle.
Crucial Discontinuation Note: If an athlete is unable to hit the desired times during an interval or requires recovery time beyond the prescribed limit, the workout must be discontinued to prevent over training and maintain quality.
Pre-Competitive Phase Workouts
Focus on volume and controlled intensity to build a strong foundation.
Distance Effort Volume and Recovery
100 meter 1–2.5 seconds slower than best effort 16–20 × 100 meter with 2–3 minute jog rest
200 meter Race Pace 12–16 × 200 meter with 2–3 minute jog rest
400 meter Race Pace 4–6 × 400 meter with 2–3 minute jog rest
600 meter 4 seconds slower than Race Pace 4 × 600 meter with 2–3 minute jog rest
Competitive Phase Workouts
Focus on race-specific pace and maximal speed to sharpen performance.
Distance Effort Volume and Recovery
100 meter 800 meter speed 10 × 100 meter with 2 minute jog rest
200 meter Mixed Pace Ladder 4 x slow (2–4 sec slower) →4× Race Pace →4× fast (2 sec faster). 2 minute jog rest between all reps.
400 meter 90-95% 3 × 400 meter with 5–8 minute recovery
600 meter Race Pace 3 × 600 meter with 100 m jog rest
The Legacy of Coach Joe I. Vigil, Ph.D.
I've had the immense privilege of meeting and listening to Coach Joe I. Vigil, Ph.D. His influence has been profound, and I attribute significant success in my program directly to his shared philosophy and workouts.
My early encounters with Coach Vigil included clinics in Orange County and San Francisco, where he invited coaches from various countries to share their training philosophies. Later, at the high-altitude training camp in Mammoth Lakes, California, I had the incredible opportunity to speak with him personally. He graciously invited me to sit with him in a coffee shop and later over lunch, sharing his training philosophy and detailed, handwritten notes on "Acceleration Workouts" well before his seminal book, Road To The Top, was published. He even provided his phone number for follow-up questions.
What I cherish about Coach Vigil is not just his deep knowledge of exercise physiology and energy pathways, but his character: he was always polite, respectful, patient, and incredibly helpful. After clinics, he would lounge nearby, often surrounded by coaches listening intently to his powerful message about pushing athletes to be their best.
His insights—whether on "What's wrong with American Distance running," or the intricacies of Philosophies of Individual and Team Harmony—were always grounded in science and a desire to make coaches and athletes better. I highly recommend his book, Chasing Excellence, which beautifully documents his remarkable life and inspiring philosophy.
Results Under the Vigil Program
Applying Coach Vigil's 800 meter program has led to impressive results in my teams:
2023 Season: An 800 meter runner achieved a time of 1:54.
Past Seasons: Other successful performances include an 800 meter runner at 1:56, and at Godinez High School, a season with three 800 meter runners clocking 1:57 and a 400 meter runner hitting 48 seconds. These four athletes qualified and medaled in the National Arcadia Invitational sprint medley relay.
Female Athletes: We've had a female athlete run 2:16 in the 800 meter at the National Arcadia Invitational night meet, and another strong athlete who ran 2:18 with a 61 second 400 meter split (who unfortunately fell at the CIF Finals while targeting a 2:14).
In the near future, I plan to post the notes Coach Vigil generously shared with me, along with personal notes, letters, and handouts from other legendary coaches I've met. These great coaches had no reservations about sharing their ideas to help elevate the entire coaching community.
Coach George Payan