Developing and Winning with
800m Runners
and
the 4 x 800 Relay
David Halliday
Director of Track & Field and Cross Country
Flagler Palm Coast High School
Philosophy
You can never have too many 800m
runners on your team.
The 800m is essentially a long sprint
55% - Anaerobic
45% - Aerobic
Takes a “true” athlete to become a
competitive 800m runner
I.E. – Moses Washington—Carol City
800m State Champ
QB for state championship football team
– Tim Harris – Miami Washington
QB/800m runner
Philosophy cont.
Recruit and find quality 800m runners
Types of 800m runners:
– Distance oriented: 3200m/1600m/800m Group
Runs the mile usually, the 3200m and runs the 4x800,
or 800 out of necessity, or just best at it on the team
– Mid-Distance: True 800m Group
Will run the 800, some 1600m, and some 400m
– Sprint oriented: 400m/800m training Group
Will run the 400, 800m, and some 4x400m/4x800m
Philosophy cont.
Create separate training groups for
your 800m runners
Separate from the distance runners
and the sprinters
You may have some runners float in
and out of different groups
You may create more than one 800m
training group itself
Philosophy cont.
No matter what try to have your 800m
runners become multi-dimensional…
– They need to be able to run more than one
event: hey should be able to run on the 4x8,
4x4, the 1600m etc.
– Always remember, your 800m runner must
have good foot speed no matter what
– Also, always try to have at least one quality
back-up, for relays etc.
800m Training
800m Training Groups
– Distance
– True
– 400/800
Emphasis on strength and relay team
800m Training
Phases of training
Off-Season = summer track or base xc
Cross Country Season (or fall prep/football)
Transition Phase (from XC to Track)
Pre-Competitive Phase
Competitive Phase
Peaking/Championship Phase
800m Training
 Off-Season = summer track or base xc?
Vital for growth and development of distance runners and a XC
program.
Must follow a philosophy
Rigid/Organized Practices vs. Team Organized
 Off-Season = summer track or base xc?
 June – August
– Depends on the individual
– Some running in post-season ie. New Balance Outdoor
Nationals
– Then some needed down time
– Then much needed base mileage
How much depends on the individual
Hopefully, running with or
a part of the XC team
800m Training
Must develop a sound training regimen based on sound
training principles.
Plan for the season, plan for the year.
Periodization a must
Team Training Philosophy vs. Individualization
 Cross Country Season (or fall prep)
 September - November
Running cross country never hurt anyone
– (I don’t think)
Good team work skills
Increase mileage
Increase cardiovascular endurance
“Capillarization”
Increase leg strength
Improve toughness
800m –Transition/Winter Program
Winter/Transition Program is imperative for a
successful transition from xc to track.
Plan, plan, plan, plan!
Various Methods available
Rest and recovery time? Need for a physical and
mental break.
Physiological plan to maintain fitness
Mental Plan to maintain freshness
Weight Training (3-5 x week)
Hill Running (3-types)
Testing…time trials and tests
– VO2 Max the Cooper Test and the Kosmin Test
800m Training
 Transition Phase
(from XC to Track)
 November-January
Such a huge key to success on the track
Some kind of organized plan or formal workouts during the
in between months
Increase muscular strength
Increase base mileage
Increase flexibility
More strength
 Weight Room (strength)
 Sebastian Coe Weight Routine
 Pullovers—great for increased lung capacity
 Squats: 6 x sets (increased wt. each set starting at BW)
 Hills




 15-15-15-10-10-5
Improvement in: lot’s of them…400’s down to 50’s
Stride length
Stride frequency
Coordination
Power & muscle elasticity
800m Training
Pre-Competitive Phase
 January – February
 Workouts gauged towards longer repeats and intervals
 Intervals: best method for improving aerobic and anaerobic
power; rhythmical running from (:30 sec. – 3 min.)
Race Pace (rp) – 400m -1600m
Slower than rp – 600m -2400m
Faster than rp -200 – 800
Examples: 16-20 x 100; 12-16 x 200; 4-6 x 400; 4 x 600
 Repeats: basis for strength endurance; done @ or a % of Vo2
Max
Distances: 800m, 1k, mile, 2k
Examples: 4 x mile; 6 x 1k; 3 x 2k; 8 x 800
 Use of fulcrum workouts to transition out of the transition phase
 Hills, hills, hills (shorter distances)
 Weights, weights, weights
 LT/AT runs are a must during this phase
 Begin honing the speed
 Flying 40’s
800m Training
Pre-Competitive Phase
– Sample Week:
Sunday:
Long Run
Monday:
Repeats: 8 x 1,000; 4x 30m sleds; 4xbounds
Tuesday:
Recovery Run (60 minutes) + grass strides
Wednesday: Hills (longer =early, shorter = late) + 45min.
Thursday:
Recovery Run (60 minutes) + grass strides
Friday:
Speed Endurance:
– 2 x Broken 1,000; 600m Breakdown, 3x(3x300)
Saturday:
– early = Recovery Run (60 minutes);
– late = A.T. Run (4-miles)
800m Training
Competitive Phase
March – April
 Continue AT runs
 Shorter repeats
 Interval Training (HR above 180bpm)
3 x (4 x 200) descending pace
10 x 100 (all-out)
3-4 x 400 (all-out)
3 x 600 (rp)
 Speed Endurance: designed to produce a quality performance
with presence of lactate and H+ ions
 I.E. Race Simulation (quality work); change gears
 Broken 1,00m/or 800m’s; alter #’s, rest, or time
 3x (3 x 300) - 100m jog recovery
 600m or 500m Breakdown - 100m jog recovery
 Critical Zone Training
 600’s (1st 400m in prescribed time, then kick)
800m Training
Competitive Phase
– Sample Week:
Sunday:
Monday:
Long Run
Intervals (longer =early, shorter = late)
2 x600, 3 x 300; 3x500, 2x200
Tuesday:
10x200 + Recovery Run (45 minutes)
Wednesday:
– Early = Repeats:
– Late = Speed Endurance or Acceleration workouts
Thursday:
Friday:
Recovery Run (60 minutes)
Race prep:
– 30-45 minutes + 6-10 x strides
Saturday:
– Meet or A.T. Run (4-miles)
(100-200) + 4x800 exchanges
800m Training
Peaking/Championship Phase
April-May (June?)
 Short repeats
 Speed Endurance/Race simulation workouts
3x600 or 3x500 @ goal pace
 Acceleration Workouts
100-200m Acceleration Workout
(100-110-120-130-140-150-160-170-180-190-200)
200-300m Acceleration Workout
(200-220-240-260-280-300)
 Peaking Workouts
500-300m
600-200m
 Staying sharp
 150’s & 200’s
4 x 800 Relay
Relay personnel selection
– Who is best suited to run the relay?
– What is the best order to run the relay?
Race selection/Season Plan
How many 4x800 races is enough?
4 x 800 Relay
Race Strategy
–
–
How many good runners do have?
Where to place these runners
1st Leg:
2nd Leg:
3rd Leg:
4th Leg:
steady, don’t panic, keep us close
a reliable “catcher” with patience
consistent, don’t panic, slowest?
hold the lead or recapture it,
anchor leg must have ice in their
veins, cannot panic, and must focus all
the way through the finish line
Strategies: 1st =fastest; 2nd and 4th fastest;
progressively faster as you go
4 x 800 Relay
All in all, you can never have enough 800m runners
Builds confidence for mid-distance group, is a lot of fun
They can cover a multitude of events:






800m
4x800m
4x400m
400m
1600m
300IH?
A winning 4x800 gives confidence to your entire track team
– Starts a track meet off with a bang
Dynamic Warm-Ups
LONG WARM UP (Dynamic)
START WITH 800M JOG (2 LAPS) AT TALK PACE
8X100M BUILD UP RUNS (4X100 WALKING; 4X100 ACCELERATIONS)
WALK 100M WHILE DOING ARM SWINGS AND LUNGES FOR 50M (4X)
BUILD UP 100M (ACCELERATE) (4X)
SPEED DRILLS FOR 30M (2X)
2X30M BUTT KICKS
2X30M STRAIGHT LEG SHUFFLE
2X30M A SKIP
2X30M KARIOKA
2X30M B SKIP
2X30M SKIPPING WITH ARM SWINGS
2X30M LUNGES (FRONT AND SIDE)
2X30M A RUN/HIGH KNEES
HIP MOBILITY CIRCUIT
10X LEG SWINGS (FRONT TO BACK)
10X LEG SWINGS (SIDE TO SIDE)
10X SQUATS
PEDASTALS AND EXTENSORS (10X EACH LEG)
4X50M ACCELERATIONS/STRIDES (prior to actual workout)
COMPETITION WARM UP
PART 1 (In Flats)
8X100M TURN-AROUND EASY JOG ON GRASS
12X ANKLE STRETCHES (ANKLE FLEXORS AND BOUNCES)
STANDING ALTERNATE TOE TOUCHES
5X SIDE STEPS FACING DIFFERENT DIRECTIONS
BUTT KICKS WITH JOG OVER A 100M DISTANCE
UPPER BODY ARM CIRCLES (10 REPS)
HIP (WAIST) CIRCLES (10 REPS)
ACHILLES STRETCHES (LEANING AGAINST OBJECT)(10 REPS)
A SKIP TO FRONT AND SIDE WITH JOG FOR 100M
ARM CIRCLES (ROTATIONS)
PEDASTALS x 5
EXTENSORS x 5
LEG SWINGS (FRONT TO BACK, SIDE TO SIDE) 10X
A SKIPS FOR 50M
B SKIPS FOR 50M
HIGH KNEES FOR 50M
C SKIPS FOR 50M
PART 2 (In Spikes)
50M ACCELERATION - INCREASE SPEED AFTER 20M
50M ACCELERATION-SHORT STEP FREQUENCY AND FAST HANDS
PEDESTALS





Leg Lifts x 10 each
Side Leg Lifts x 10 each
Fire Hydrants x 10 each
Scorpions x 10 each
Karate Kicks x 10 each
OTHERS BASED ON BODY POSOTION:
PRONE – STOMACH, ELBOW STAND, SINGLE LEG RAISE
SUPINE – BACK, ELBOW STAND, SINGLE LEG RAISE
PRONE – STOMACH, HAND STAND, SINGLE LEG RAISE
SUPINE – BACK, HAND STAND, SINGLE LEG RAISE
LATERAL – SIDES, ELBOW STAND, SINGLE LEG RAISE
LATERAL – SIDES, HAND STAND, SINGLE LEG RAISE
PRONE – BACK, ELBOW STAND, BENT KNEES, HIP RAISE
SUPINE – BACK, BENT KNEES, HIP RAISE
CRUNCH – LOW REACH
CRUNCH – LOW REACH WITH TWIST
HURDLE DRILLS AND TECHNIQUE DRILLS
SET UP FOR HURDLE DRILLS: 6-10 HURDLES SPACED CLOSE
TOGETHER WITH A HEIGHT OF 30’ HIGH FOR BOTH MALES AND
FEMALES (33’ CAN BE USED FOR THE MORE ADVANCED ATHLETES)
HURDLE WALK OVERS (Hips always pointing forward/on balls of feet)
CAN-CANS (left then right)
OVER AND UNDER
UNDER AND UNDER
HOPS OVER HURDLES
Strength Training
I.
II.
III.
IV.
Weight Training
Circuit Training
Medicine Ball and Core Training
Plyometrics
FPC Middle Distance & Distance Weight/Strength Routines - PRE-SEASON
PHASE 1: GENERAL PREP—CONDITIONING
December 15 – 19, 2014
MICRO 3
*THE DURATION OF THIS PHASE WILL BE 8 WEEKS. YOU WILL ONLY USE 40% OF YOUR BODY WEIGHT TO
DO THE WEIGHT WORKOUTS (I.E. IF YOU WEIGH 130LBS, 130X.4=52LBS FOR WEIGHT USED). THERE WILL BE
ANYWHERE FROM 6-9 STATIONS AND WE WILL ONLY BE IN THE WEIGHTROOM FOR 30-40 MINUTES AT THE
MAX, IN OTHER WORDS THAT IS HOW THIS SHOULD TAKE YOU. YOU WILL ONLY HAVE 90 SEC (1:30) BETWEEN
EXERCISES AND 2 MINUTES BETWEEN STATIONS.
MONDAY (15):
POWER CLEANS
PUSH PRESS
SQUATS
INCLINE BENCH PRESS
CALF RAISES
STEP UPS
– 4X6
– 4X12
– 4X12
– 4X12
– 4X15
– 4X12
TUESDAY (16):
HANG CLEAN
– 4X6
BENCH PRESS
– 4X12
SINGLE LEG SQUATS
– 4X12
MILITARY PRESS
– 4X12
UPRIGHT ROWS
– 4X12
DB or PLATE FLYS
– 4X12
PUSH-UPS
– 1X15 – EACH (Regular, Incline, Decline)
DIPS
– 2X12
PLATE ARM PUMPS – 2X :30 SEC
HEAVY ROPE
– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-toSide Waves)
5 X MINUTE PLANKS
WEDNESDAY (17) :
BRIDGE WORKOUT (Core only)
THURSDAY (18):
(SAME as Tuesday)
HANG CLEAN
– 4X6
BENCH PRESS
– 4X12
SINGLE LEG SQUATS
– 4X12
SHOULDER PRESS – 4X12
UPRIGHT ROWS
– 4X12
DB or PLATE FLYS – 4X12
PUSH-UPS
– 1X15 – EACH (Regular, Incline, Decline)
DIPS
– 4X12
PLATE ARM PUMPS
– 2X :30 SEC
HEAVY ROPE
– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Sideto-Side Waves)
5 X MINUTE PLANKS
FRIDAY (19): (SAME AS MONDAY)
POWER CLEANS
– 4X6
PUSH PRESS
– 4X12
SQUATS
– 4X12
INCLINE BENCH PRESS
– 4X12
CALF BOUNCES
– 4X15
*INSTEAD OF STEP UPS TODAY, DUE JUMP ROPE – 4X10 SEC W/ 20 SEC REST
Circuits
Leg Circuit
Or
-
Body Weight Squat
Lunge
Walking Lunges
Step-ups
Jump Squats
x
x
x
x
x
20
20
40
20
20
Reps
(10 Reps Each Leg)
(20 Each Leg)
(10 Reps Each Leg)
Reps
x
x
x
x
x
20
20
20
10 each direction
10
Core Circuit
-
Landmine
Two Position Sit-ups
Physio-ball kickback
Big Circle
Ab Roller (or wheel)
General Strength Endurance Circuit
(30 second work  10 second transition)
(Early Season = 2-4 x Circuit; Late Season = 1 x Circuit)

Push-ups (30 sec.)
Jump Rope (30 sec.)
Body Squats
–
Jump Rope
Pull-ups
–
Jump Rope
Lunges
–
Jump Rope
Med-Ball Chest Pass
–
Jump Rope
DB Combo (Curl & Press)
–
Jump Rope
Squat Thrusts
–
Jump Rope
Big Circle (Med-Ball)
–
Jump Rope
Lateral Lunge (R then L)
–
Jump Rope
Step-ups (12”-14” box)
–
Jump Rope
Dips (b/n benches)
–
Jump Rope
Lateral Step-ups
–
Jump Rope
Crunches
–
Jump Rope
Quick Feet (on a step/stair)
–
Jump Rope
Hurdle Jumps
–
Jump Rope
Burpees
–
Jump Rope
Field Circuit (Infield)
Squat Thrusts
Skip 50 meters
Push-ups
Skipping backward with 1.5 arm swings 50 meters
Body Weight Squat
Backward Run 50 meters
Med-Ball Chest Pass
Side Step 50 meters
Burpee
Skipping forward with 1.5 arm swings 50 meters
Lunges
High Skip 50 meters
Step-ups
Run 200-300 meters depending on the event
*Almost always run 1st, circuit 2nd
*XC season (General and Field)= Do as many circuits as you can in 20 min *
Med-Balls
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Overhead Pass:
Chest Pass:
Underhand Pass:
Squat-Chest Pass
Back-Overhead Pass
Back-to-back twists:
x
10
x
10
x
10
x
10
x
10
x
25
x
25
Ball sit-ups:
x
25
Leg lifts:
x
25
Leg throw-downs:
x
25
Alternate plyometric push ups and
to the left
to the right
(2 sets)
crunches
2 sets x
25
Plyometric Circuit
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Alt. Leg Bounds (2 x 40m)
---2 x 55m sprints (one in b/n each set)
Single Leg Bounds (2 x 40m)
---2 x 55m
Koryvilles (walking lunges) (1 x 40m) & Frog Jumps (1 x 40m)
---1 x 55m
Knee-tucks (1 x 30) & Partner Butt-Kicks (1 x 10)/leg
---1 x 55m
Hurdle Jumps (4 x 10 hurdles)
---2 x 55m
Depth (box) Jumps [On-On] (4 x 4 boxes)
---2 x 55m
Incline Rope Jumps (x 4)
--1 x 55m
Quick Feet Jumps (on steps) 2 x 30 seconds
---1 x 55m
HJ/PV Pit Jumps (2 x 1 min.)--if no pit... jump in the sand
---2 x 55m
2 x 30m truck pushes (3 people)
**After the first week: begin doing Sled Pulls (50yds. w/ weight belt)
Plyometric Circuit
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Alt. Leg Bounds (2 x 40m)
---2 x 55m sprints (one in b/n each set)
Single Leg Bounds (2 x 40m)
---2 x 55m
Koryvilles (walking lunges) (1 x 40m) & Frog Jumps (1 x 40m)
---1 x 55m
Knee-tucks (1 x 30) & Partner Butt-Kicks (1 x 10)/leg
---1 x 55m
Hurdle Jumps (4 x 10 hurdles)
---2 x 55m
Depth (box) Jumps [On-On] (4 x 4 boxes)
---2 x 55m
Incline Rope Jumps (x 4)
--1 x 55m
Quick Feet Jumps (on steps) 2 x 30 seconds
---1 x 55m
HJ/PV Pit Jumps (2 x 1 min.)--if no pit... jump in the sand
---2 x 55m
2 x 30m truck pushes (3 people)
**After the first week: begin doing Sled Pulls (50yds. w/ weight belt)
800m Training & 4x800
Any questions?
Sources and Suggested Readings
“Road to the Top”
– Joe I. Vigil, Ph.D. (1995)
“Training Distance Runners”
– David Martin & Peter Coe (1991)
USA Track Field –Coaches Education
– Level 1 – Certification (broad & general)
– Level 2- Certification (sciences & event specific area)
– Level 3- Certification (event specific-high performance)
– Advanced Summits