12 week 800m training program

Lemon

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02-02-2025

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This comprehensive 12-week training program is designed to help you achieve your personal best in the 800m race. Whether you're a seasoned runner looking to shave seconds off your time or a newcomer aiming to improve your endurance and speed, this plan provides a structured approach to enhance your performance. This program emphasizes progressive overload, incorporating various training methods to build strength, speed, and endurance. Remember to consult your physician before starting any new workout routine.

Understanding the Program Structure

This program is divided into three phases:

• Phase 1 (Weeks 1-4): Base Building: This phase focuses on building a solid aerobic base and establishing a consistent running routine. We'll emphasize easy runs, longer distances at a conversational pace, and introducing strength training.

• Phase 2 (Weeks 5-8): Strength and Speed Development: This phase introduces speed work, tempo runs, and interval training to improve your lactate threshold and running economy. We will also continue building strength through cross-training and weight training.

• Phase 3 (Weeks 9-12): Race Preparation and Tapering: The final phase hones your race-day fitness. We'll focus on shorter, faster workouts, incorporating race-specific drills and gradually reducing training volume to allow for optimal recovery before your race.

Weekly Training Schedule (Example - Adjust based on your current fitness level)

This is a sample weekly schedule. Adjust the intensity and volume based on your current fitness level and how your body responds to the training. Listen to your body and take rest days when needed.

Phase 1: Base Building (Weeks 1-4)

• Monday: Rest or Cross-Training (e.g., cycling, swimming, strength training)
• Tuesday: Easy Run (45-60 minutes)
• Wednesday: Strength Training (Focus on legs and core)
• Thursday: Easy Run (30-45 minutes)
• Friday: Cross-Training (30-45 minutes)
• Saturday: Long Run (60-90 minutes at an easy pace)
• Sunday: Rest

Phase 2: Strength and Speed Development (Weeks 5-8)

• Monday: Rest or Cross-Training
• Tuesday: Easy Run (30-45 minutes) + 4 x 400m intervals (recovery jog between intervals)
• Wednesday: Strength Training
• Thursday: Easy Run (30-45 minutes) + Tempo Run (20-30 minutes at comfortably hard pace)
• Friday: Cross-Training
• Saturday: Long Run (75-90 minutes)
• Sunday: Rest

Phase 3: Race Preparation and Tapering (Weeks 9-12)

• Monday: Rest or very easy run
• Tuesday: Easy Run (20-30 minutes) + 6 x 200m intervals (short recovery)
• Wednesday: Strength Training (lighter weights, higher reps)
• Thursday: Easy Run (20-30 minutes) + 800m repetition run (at or slightly below race pace)
• Friday: Very Easy Run (15-20 minutes) or Rest
• Saturday: Short run (30-45 minutes)
• Sunday: Complete Rest (Week 12)

Key Considerations for Success

• Proper Warm-up and Cool-down: Always include a proper warm-up before each workout and a cool-down afterward.
• Nutrition and Hydration: Fuel your body properly with a balanced diet and stay well-hydrated throughout the training period.
• Rest and Recovery: Adequate rest is crucial for muscle recovery and preventing injuries. Listen to your body and take rest days when needed.
• Strength Training: Incorporate strength training exercises to improve your overall strength and power. Focus on compound exercises like squats, lunges, deadlifts, and core work.
• Proper Running Form: Maintain good running form to prevent injuries and improve efficiency.
• Progression: Gradually increase the intensity and volume of your workouts to avoid overtraining and injuries. Don't jump into advanced workouts too quickly.
• Listen to Your Body: Pay attention to your body's signals. If you experience any pain, stop and rest.

This 12-week 800m training program provides a framework. Adjust it based on your individual needs and progress. Remember consistency and proper recovery are key to achieving your goals. Good luck!