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: 397
- Joined: Thu Sep 05, 2002 9:07 am
800 Meter Training
Workouts for 800 meter runners during the Precompetitive Phase
100 meter workout:
1-2.5 seconds slower than best effort over the distance
16-20 x 100's with 2-3 minutes jog rest
200 meter workout:
Race Pace
12-16 x 200's with 2-3 minutes jog rest
400 meter workout:
Race Pace
4-6 x 400's with 2-3 minutes jog rest
600 meter
4 seconds slower than Race Pace
4 x 600's with 2-3 minutes jog rest
If the athlete cannot achieve the times desired during the interval workout, or if the recovery time exceeds the above prescribed, the athlete must discontinue the workout.
Workouts for 800 meter runners during the competitive phase.
800 Meters - The Competitive Phase
100 meter workout:
All out
10 x 100's with 2 minute jog rest
200 meter workout:
4 @ 2-4 seconds slower than race pace with 2 minute jog rest
4 @ race pace with 2 minute jog rest
4 @ 2 seconds faster than race pace with 2 minute jog rest
400 meter workout:
all out
3 x 400's with 5-8 minute recovery
600 meter workout:
race pace
3 x 600's with 100 meter jog rest
Note: The successful 800m workouts above were shared by Coach Vigil.
Let me tell you a story. I have had the opportunity many of times hearing and meeting with Coach Joe I Vigil, Ph.D. I listen to him in Orange County, many times due to Orange Coast College, Coach Marco Ochoa's invitations; One clinic Coach Vigil, invited coaches from different countries to make presentations of their training philosophy in a weekend clinic in San Francisco, California, and I also met him at Mammoth Mountains Resort high altitude where athletes of all ages train. At Mammoth, in the latter phase of the summer, morning time, after my team's training workout, I walked in a coffee shop and saw Coach Vigil having coffee and said hello, and he invited me to sit with him, we talked about training, and another time during lunch at a restaurant, Coach Vigil shared his philosophy and workouts, he asked if I would be interested in listening about "Acceleration Workouts" he took his time writing patiently on pages and he's explaining the details at the end of the season using acceleration workouts and he wrote his phone number If I had any questions to call him, and this information was way before his book was published "Road To The Top". In another time, in Irvine, California he also share Advanced Cross County information: Coach Vigil spoke to a large group of coaches about "What's wrong with American Distance running," "Philosophies of Individual and Team Harmony," "Basic to advance cross country training programs," "Adaptation to work loads," and in the end of the clinic there was questions and answer session.
What I love about this human being, he was patient, polite, respectful, and physiology knowledgeable and after he finished with his clinic, we would find a place to sit and lounge, there were always coaches and friends sitting around him talking, sharing stories and most of us we were mostly listening to a great coach with a strong message, a desire for you as a coach to be the best. What I have learned from listening from Coach Vigil, be knowledgeable in exercise physiology and understanding the energy pathways in training and racing. All of this scientific information he shares in his book "Road to the Top" with periodization with all the endurance events, with workouts.
Coach Vigil has a new book I highly recommend "Chasing Excellence". It's the remarkable life and inspiring Coach Vigil philosophy.
This last season 2023 I used Coach Vigil recommended shared workouts mentioned above, we had a 800m runner run 1:54. In past seasons I have had 800 meters running 1:56. One season we had three 800 meter runners, running 1:57 and a 400 meter runner, running 48. All four qualify in the morning Arcadia Invitational National meet in the sprint medley (400,200,200,800) relay, they medal. In another year we had a female athlete run 800 meters in 2:16 and ran in Arcadia Invitational night meet. A few years ago, we had another 800 meter female athlete, run 2:18, she was strong and ran 61 seconds in the 400, the goal was to run 2:14, she was tripped and felt down at CIF Finals. All the athletes were under Coach Vigil advance training program.
In the near future the notes that Coach Vigil shared I will post and also I will be posting future legendary coaches notes who I have had an opportunity to meet personally. They have all given me permission and handed me personal notes, letters and handouts to my surprise. Great coaches that I have had an opportunity to meet had no problems sharing their ideas and notes in making coaches and athletes better.
Coach George Payan
100 meter workout:
1-2.5 seconds slower than best effort over the distance
16-20 x 100's with 2-3 minutes jog rest
200 meter workout:
Race Pace
12-16 x 200's with 2-3 minutes jog rest
400 meter workout:
Race Pace
4-6 x 400's with 2-3 minutes jog rest
600 meter
4 seconds slower than Race Pace
4 x 600's with 2-3 minutes jog rest
If the athlete cannot achieve the times desired during the interval workout, or if the recovery time exceeds the above prescribed, the athlete must discontinue the workout.
Workouts for 800 meter runners during the competitive phase.
800 Meters - The Competitive Phase
100 meter workout:
All out
10 x 100's with 2 minute jog rest
200 meter workout:
4 @ 2-4 seconds slower than race pace with 2 minute jog rest
4 @ race pace with 2 minute jog rest
4 @ 2 seconds faster than race pace with 2 minute jog rest
400 meter workout:
all out
3 x 400's with 5-8 minute recovery
600 meter workout:
race pace
3 x 600's with 100 meter jog rest
Note: The successful 800m workouts above were shared by Coach Vigil.
Let me tell you a story. I have had the opportunity many of times hearing and meeting with Coach Joe I Vigil, Ph.D. I listen to him in Orange County, many times due to Orange Coast College, Coach Marco Ochoa's invitations; One clinic Coach Vigil, invited coaches from different countries to make presentations of their training philosophy in a weekend clinic in San Francisco, California, and I also met him at Mammoth Mountains Resort high altitude where athletes of all ages train. At Mammoth, in the latter phase of the summer, morning time, after my team's training workout, I walked in a coffee shop and saw Coach Vigil having coffee and said hello, and he invited me to sit with him, we talked about training, and another time during lunch at a restaurant, Coach Vigil shared his philosophy and workouts, he asked if I would be interested in listening about "Acceleration Workouts" he took his time writing patiently on pages and he's explaining the details at the end of the season using acceleration workouts and he wrote his phone number If I had any questions to call him, and this information was way before his book was published "Road To The Top". In another time, in Irvine, California he also share Advanced Cross County information: Coach Vigil spoke to a large group of coaches about "What's wrong with American Distance running," "Philosophies of Individual and Team Harmony," "Basic to advance cross country training programs," "Adaptation to work loads," and in the end of the clinic there was questions and answer session.
What I love about this human being, he was patient, polite, respectful, and physiology knowledgeable and after he finished with his clinic, we would find a place to sit and lounge, there were always coaches and friends sitting around him talking, sharing stories and most of us we were mostly listening to a great coach with a strong message, a desire for you as a coach to be the best. What I have learned from listening from Coach Vigil, be knowledgeable in exercise physiology and understanding the energy pathways in training and racing. All of this scientific information he shares in his book "Road to the Top" with periodization with all the endurance events, with workouts.
Coach Vigil has a new book I highly recommend "Chasing Excellence". It's the remarkable life and inspiring Coach Vigil philosophy.
This last season 2023 I used Coach Vigil recommended shared workouts mentioned above, we had a 800m runner run 1:54. In past seasons I have had 800 meters running 1:56. One season we had three 800 meter runners, running 1:57 and a 400 meter runner, running 48. All four qualify in the morning Arcadia Invitational National meet in the sprint medley (400,200,200,800) relay, they medal. In another year we had a female athlete run 800 meters in 2:16 and ran in Arcadia Invitational night meet. A few years ago, we had another 800 meter female athlete, run 2:18, she was strong and ran 61 seconds in the 400, the goal was to run 2:14, she was tripped and felt down at CIF Finals. All the athletes were under Coach Vigil advance training program.
In the near future the notes that Coach Vigil shared I will post and also I will be posting future legendary coaches notes who I have had an opportunity to meet personally. They have all given me permission and handed me personal notes, letters and handouts to my surprise. Great coaches that I have had an opportunity to meet had no problems sharing their ideas and notes in making coaches and athletes better.
Coach George Payan