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    800 Training 2015

    Uploaded by

    Cássio Endo
    This document contains a training schedule for track and field athletes competing in the 800m event. It includes workouts focused on endurance, strength, tempo, speed and pre-meet preparation from February to May. Workouts include intervals, hill repeats, tempo runs and time trials. The schedule culminates with competition at various invitationals and district/state championships in late May.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    800 Training 2015

    Uploaded by

    Cássio Endo
    794 views1 page
    This document contains a training schedule for track and field athletes competing in the 800m event. It includes workouts focused on endurance, strength, tempo, speed and pre-meet preparation from February to May. Workouts include intervals, hill repeats, tempo runs and time trials. The schedule culminates with competition at various invitationals and district/state championships in late May.

    Original Description:

    treino 800 metros

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    This document contains a training schedule for track and field athletes competing in the 800m event. It includes workouts focused on endurance, strength, tempo, speed and pre-meet preparation from February to May. Workouts include intervals, hill repeats, tempo runs and time trials. The schedule culminates with competition at various invitationals and district/state championships in late May.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    794 views1 page

    800 Training 2015

    Uploaded by

    Cássio Endo
    This document contains a training schedule for track and field athletes competing in the 800m event. It includes workouts focused on endurance, strength, tempo, speed and pre-meet preparation from February to May. Workouts include intervals, hill repeats, tempo runs and time trials. The schedule culminates with competition at various invitationals and district/state championships in late May.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    SPR2015

    800 Training
    Sun
    Mon
    Endurance
    2-Mar Strength
    2
    FEB
    4-6x1 min hills R=1 min walk
    w/ jog back to start Back. 2
    Precompetition mile cool down.
    BW Circuit

    Tues

    Wed
    3 Endurance
    4-6 Cycle OD run

    Tempo Endurance

    14x200 @70%. w/ walk 100-jog


    6x100m Striders
    100 m. 1-mile cool down.
    BW Circuit
    Core

    Endurance
    Endurance
    8 Strength
    9 Tempo
    10 Endurance
    4-6x1 min hills R=1 min walk
    14-16x200 @80%. w/ walk
    4-6 Cycle OD run
    w/ jog back to start
    Precompetition BW Circuit

    100-jog 100 m. 1-mile cool


    down.
    Speed Ladder
    Core

    Endurance
    15 Strength
    16 Tempo Endurance
    5-7x1:30 min R=1 min walk w/ 10 min Tempo Run
    jog back to start Back. 2 mile
    Precool down.
    competition Plyos/LB#1

    17

    Competition 4x200m @85% R=2min


    4x100m Striders
    Plyos/LB#1

    April

    2xBroken 1000m @90%


    (5x200m) w/ R=30sec/8minset 6 Small Hills
    UB#1/Core

    19 Tempo Endurance

    13

    20 Speed Endurance

    3x500m @ RP / R=10min
    3x(3x300m) @90% R=100m
    Competition walk per 300m / 10 min per set 2x200m @GP / R=6min
    Plyos/LB#1
    (800/1600m Runners)
    4x50m Sleds
    UB#1/Core/Sleds

    26
    Competition

    27 Endurance
    Bell West
    Invite

    30 min Recovery Run


    Core/Hurdle Mobility

    3 PREMEET
    4
    Starts-5x30 ,2x50, 2x200 /
    Peak

    800m on Grass & 4 x100m


    striders Plus- Exchanges.

    Peak

    w/R=30 sec) Rest 10min


    1xAT 1600m w Rest 10 min
    1xBroken 800m

    Starts-5x25 ,2x50, 2x200


    @RP/ 1600 on Grass & 4
    x100m strides
    Plus- Exchanges.
    Hurdle Mobility

    Endurance
    25 Speed
    2x600@ 32sec/200.

    26

    R=5 min
    3x300@44sec. R=3min
    Core/UB#1

    PREMEET
    Starts-5x30 ,2x50, 2x200 /
    800m on Grass & 4 x100m
    striders Plus- Exchanges.
    Hurdle Mobility

    Run
    8 AT
    9 PREMEET
    4xBroken 500m @RP (250m-

    Starts-5x30 ,2x50, 2x200 /


    800m on Grass & 4 x100m
    striders Plus- Exchanges.

    250m) R=30sec/8min-set
    LB#2

    15

    PREMEET
    Starts-4x30 ,2x50, 2x200 /
    800m on Grass & 4 x100m
    striders Plus- Exchanges.

    16

    Hurdle Mobility

    2x200m @RP/R=Full
    10min cool down on Grass
    LB#1/Med Ball

    Metro
    @ Burke

    800m on Grass & 4 x100m


    striders Plus- Exchanges.

    28

    4
    Ralston
    Relays

    10

    11
    Millard South
    Invite

    18
    Kansas
    Invite

    24

    Acceleration Running

    1xBroken 1000m @RP


    (5x200m) w/ R=30sec/10minset

    6 Endurance
    30 min Recovery Run

    Enduracne
    7 Speed
    1x Broken 800 (600/200)

    13 Endurance
    30 min Recovery Run

    Enduracne
    14 Speed
    3x400m @ GP

    Hurdle Mobility

    800m on Grass & 4 x100m


    striders Plus- Exchanges.

    15

    3 Mile Road run @ medium


    pace.

    20 PREMEET
    21
    Starts-5x30 ,2x50, 2x200 /

    Speed Enduracne
    3xBroken 400 (300 @RP
    R=30sec /100 All Out) w/
    R=10min
    1600m cool down on Grass

    Acceleration Running

    200m Accel Runs (100, 110,


    120, 130, 140, 150, 160, 170,
    180, 190, 200) faster than RP
    R=walk Back
    LB#2

    16

    Acceleration Running
    300m Accel Runs (220, 240,
    260, 280, 300) faster than RP
    R=walk Back (6-8 min)

    22
    State
    @ Burke

    5x100m Striders
    Core/Hurdle Mobility

    1xBroken 600 (400/200)


    1xBroken 400 (300/100) All at
    RP/All Out Pace w/Rest=10
    min.

    Hurdle Mobility

    Metro
    @ Burke

    130, 140, 150, 160, 170, 180,


    190, 200) faster than RP
    R=walk Back
    10min cool down on grass

    25

    15min Road Run


    Ladder 100, 110, 120, 130 @
    Faster than RP
    15min Road Run
    LB#1/Med Ball

    Endurance
    Running
    29 Tempo
    30 Acceleration
    1 Endurance
    20 min Steady State Run
    200m Accel Runs (110, 120,
    30 min Recovery Run

    MAY

    Districts
    @

    Burke Relays

    17

    800m on Grass & 4 x100m


    striders Plus- Exchanges.

    Speed Endurance

    21

    Millard North
    Relays

    Fremont
    Invite

    Lincoln High Invite

    14

    27

    UB#2/Hurdle Mobility

    Bellevue East
    Invite

    Speed

    Time Trials: KOSMIN-800 Test/


    Full Recovery.
    BW Circuit

    20

    2 Endurance
    30 min Recovery Run

    23 Endurance
    30 min Recovery Run

    28 2x500m @ RP/R=Full

    13

    Starts-5x30 ,2x50, 2x200 @RP/


    R=5 min 3x300@(95%). R=3min 800 on Grass & 4 x100m
    (95%)
    strides
    Core/UB#1
    Plus- Exchanges.

    21 PREMEET
    22
    Starts-5x30 ,2x50, 2x200 /

    6x200m Striders

    2mile cool down.


    BW Circuit

    March

    PREMEET

    6x200 @85%
    Hurdle Mobility/LB#2

    Enduracne
    Endurance
    17 Speed
    18 Tempo
    19
    1xBroken 800m (200m @ RP
    20 min Steady State Run

    Peak

    Hurdle Mobility

    Endurance
    18 Speed
    19
    2x600@ 32sec/200(90-95%)

    7 Endurance
    30 min Recovery Run

    Enduracne
    10 Speed
    11 PREMEET
    12
    1xBroken 1000m(200m @ GP Starts-5x30 ,2x50, 2x200 /
    w/R=60 sec)

    Sat
    Tempo Endurance
    6
    7
    30-40 min Recover Run @ 70% 4-6X300m @ 80%. R=3-4 min.

    PREMEET

    800m on Grass & 4 x100m


    striders Plus- Exchanges.

    14

    Fri

    Endurance

    12

    200-300-400-600m up & down


    Ladder @80%. R=walk 100m.
    5x100 Strides on grass. 1-mile
    cool down.
    Core

    31 PREMEET
    1
    Starts-5x30 ,2x50, 2x200 /

    AT RUN
    Tempo Endurance
    20 min Steady State Run
    2x300/500/400m w/ last 100m 20 min Tempo Run
    Competition Faster RP w/ R=3-5-4 min
    3x300m @RP
    2xBroken 1000m @90%
    (5x200m) w/ R=30sec/8min-set Hurdle Mobility/LB#2
    Plyos/LB#1
    4x50m Sleds
    UB#2/Core

    12 Speed Endurance

    11 Tempo Endurance

    Hurdle Mobility/LB#2

    10x100m Striders
    Med Ball/LB#2

    Endurance
    6 Tempo
    20 min Tempo Run

    Competition 3x300m @RP/R= 4min


    4x100m Striders
    Plyos/LB#1

    5-7 Cycle OD run


    8x100m Striders

    Endurance

    10-12x200m @ 32 -34 sec /


    R=60sec
    6 Small Hills
    UB#1/Core

    Endurance
    5 Speed
    2x500m @RP/R= 6 min

    Endurance

    24 5-7 Cycle OD run

    walk w/ jog back to start Back. 12x200 @ 32sec / R=60sec


    Pre2 mile cool down.
    6x100m Starts
    competition Plyos/LB#1
    Core/UB#2

    Endurance
    30 Tempo
    15 min Tempo Run

    Ladder @75%. R=walk 100m.


    5x100 Strides on grass. 1-mile
    cool down.
    Core

    6x100m Striders
    BW Circuit

    12-14x200 @ 32sec / R=60sec


    4x100m Starts
    Core/UB#2

    Endurance
    Endurance
    22 Strength
    23 Tempo
    6-8x1:30 min hills R=1 min
    10 min Tempo Run

    Endurance
    29 Speed
    3x500m @ RP R=6min

    Thr
    Endurance
    4 Tempo
    5
    200-300-400-600m up & down

    24
    State
    @ Burke

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