EXAMPLE 800M PROGRAM
The following program is a general season guide to training and has been shared by
Stanley Redwine.
Training Planner PERIOD:
PERIOD FOCUS: Early Season - General Preparation
Build endurance, running economy and form
AT H L E T E S :
Biological Age: 19-25
MON • Timed run - starting at 20-25 minutes and
adding 10% each week Training Age: 3-10 years
• Hurdle walkovers
RUNNING FORM DRILLS USED:
• High-knees
• Heel-to-glutes
• Dynamic leg swings
TUE • Sprints - no more than 6 reps at distances
• Leg-cycles against a fence
between 30 and 60m
• A-skips.
• Sprinting form drills
• General weights - bench, deadlifts, squats
WED • Repeat Monday session
THU • Repeat Tuesday session
FRI • 3 x mile repeats with 3 minute recovery
between reps
S AT SUN
• Active recovery • Rest / Active Recovery
(other sports)
Training Planner PERIOD:
PERIOD FOCUS: General Preparation
Start long interval training AT H L E T E S :
Biological Age: 19-25
MON • AM: Distance run
• PM: Anaerobic threshold run Training Age: 3-10 years
• Running form drills
• Hurdle walk-overs
TUE • AM: Distance run
• PM: Timed runs (continuing progression
from early season)
• Weights
WED • Form running drills
• Sprints or Speed Endurance sprints
(30m-100m)
• Strides
THU • Timed runs
• Weights
FRI • 3 x mile repeats with 3 minute recovery
between reps
S AT SUN
• Rest / Active recovery • Long run
• Weights session
Training Planner WEEK:
PERIOD FOCUS: Specific Preparation
Developing race pace and starting racing AT H L E T E S :
Biological Age: 19-25
MON • AM: Timed run and speed endurance
sprints Training Age: 3-10 years
• PM: 8 x 800m or 12 x 400m (75-90sec rest)
• Hurdle walk-overs
TUE • AM: Timed run and speed endurance
sprints
• PM: Timed run
• Weights session
WED • Timed run
THU • Timed runs
• Weights
• Form running drills
FRI • 3 x mile repeats with 3 minute recovery
between reps
S AT SUN
• Rest / Active recovery • Timed run
• Weights session
Training Planner PERIOD:
PERIOD FOCUS: Pre-Competition Phase
Develop race rhythm and 800m specific fitness AT H L E T E S :
Biological Age: 19-25
MON • AM: Timed run
• PM: Timed run Training Age: 3-10 years
• Running form drills
• Weights
TUE • AM: Timed run
• PM: 2 x 600m, 4 x 300m, 1 x 600m with 3
minute recovery.
• Hurdle walk-overs
WED • 6 x 200m at 800m race pace with 2 minute
recovery between reps
THU • Time run
• Running form drills
FRI • Training race / Time Trial / or Rest
S AT SUN
• Competition / Time Trial • Timed run (progressing running pace - not
or Rest (depending on total session time)
Friday) • Weights session
Training Planner WEEK:
PERIOD FOCUS: Competition Phase
Correct race strategy, prepare athlete mentally AT H L E T E S :
Biological Age: 19-25
MON • AM: Timed run
• PM: Race simulation 3 x 320-320-160 Training Age: 3-10 years
OR
• 3 x 3 x 250m with 50 jog recovery between
reps - completed at race pace.
TUE • AM: Timed run
• PM: Timed run
• Weights session
WED • 2 or 3 x 3 x 150m with 50m jog recovery
• 8 x 100m at 800m race pace
OR
• 800m race simulations
THU • Timed runs
FRI • Race / Time trial / Rest
S AT SUN
• Race / Time trial / Rest • Recovery run
(depending on Friday)
