Approach both races with the same idea . . . speed is essential! There is actually a lot in common between both distances . . .and a true distance runner is going to ALWAYS have to race one event over and one event under their favorite. If you like the 800, you should be able to be competitive in the 400 (perhaps the 4x400) and the 1600 (or mile). You see that in college as well as high school.
In a perfect world, the best way to train for the events is with a solid cross country base over the summer, commensurate with your level of training (training age).
The distance base you acquire will last throughout the XC, Indoor, and Outdoor macrocycles and is the strength base for application of speed-endurance and speedwork that builds your 800 and mile speed. Progressive decreases in mileage throughout the 4 macrocycles of training (Summer, XC, Indoor, Outdoor) as well as a proportional buildup of speed-endurance (longer intervals such as 5x800 or 4 x 100) and power (threshhold) runs will lead you to the outdoor season . . . the final speed stage of a year plan. At that point, one workout per week should be devoted to pure speed . .whether mile or 800. Examples of that could be . .
"Canadians": 90/90, 60/60/ 30/ 30 seconds of FLAT OUT sprinting, with a 1:1 rest interval. The workout is on the toes and done at 100% sprint pace. Start with 90 seconds running, then have your coach drop a cone on the track at whatever mark you get to. Jog across to restart exactly 90 seconds after you have stopped. try to get to the cone on the second interval. Then move to 60 seconds . . . with a precise 60 seconds rest, then try to re-hit the cone on your second 60-second blast. Finally move to 30 seconds and jog in place, then re-start. The entire workout just takes 11:30 to complete.
"Flying 40s": Mark a 40m section of the track down the home stretch of the track. Athletes run 8-12 laps at a SLOW jog, but drop into full sprint for the 40m (you may want an acceleration cone out to 5m prior to the first 40m mark).
The trick is to move into all-out sprint mode for the 40m and then take 2:00 to 2:30 to get around the track to the next sprint section . . . allowing ATP to rebuild in your muscles.
Pacing: Make sure all of your higher speed trackwork is done with a purpose . . .either at 800m or 1600m pace. If you are competing in both, know your pace for optimum racing at both . . .and train at that maximum (and sub-maximum at times) throughout the week. In both races, a final 200m surge or kick is important, so on longer intervals, end with "kick-200s" while you are tired . . a pair of high speed blasted 200s so you get the feeling that the final section of the track is where you need to get up on the toes and fly.
Lot's more . . . but that should start you on the road!
Answer by: Coach Jeff Arbogast from Bingham High School
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