I have an athlete, who played soccer and has been training with me for speed and technique work. After 2 years, I have finally talked him into giving track and field a go - specifically 800 (with 400 and 1500).

He can only train 4 days a week for running (but plays rugby, maybe soccer as well)

My plan is to use 2 sessions a week as continuous runs at an easy pace (say 1 min per km slower than hard run - if he runs 45 minutes for 10km run he will train at 55 min or 10km) to get use to running and as a recover between harder interval session.

The runs will start out at 30 minutes and build up to 60 minutes over the course of the winter and early summer train for one run and another up to 45 minutes and introduce fartlek for 30 minutes for that run

My interval session will alternate between 400, 800, 1500 and technical speed work

Does that seem reasonable for a new athlete?

Will you give instruction regarding recovery (foam roller, nutrition etc)?

Seems like you're on the ball mate. What will the other three days consist of with the other training? Skills work for rugger? Mates who play often say they can get sore shoulders/upper hammy's from the scrum, and corks are common in a ruck/maul. I guess he will be in the gym too?

Playing once or twice a week (one game of rubgy and soccer - if he plays)

So days off will be stretching, foam roller etc...

Resistance training will be done after interval sessions, and consist of mainly bodyweight and medicine ball. Intention is to introduce this more in the 2nd year.

Oh he works as a scientist so some days it is 12 plus hour work days.

Cheers for help

12 hour days sweet baby Jesu..!

I know a couple of guys who play soccer at a high level, leg strength is pretty mega so thats an added benefit.

Make sure he gets enough sleep. Good luck mate.

Finally sat down and roughed out his initial 4 week cycle.

NOTES: Training venue allows 800m reps, 80m and 200m reps and some distances in between but not easily.

Monday: Run
Tuesday: Intervals - 3 x 800 at 3000m pace, 1 min recovery
Wednesday: Rest
Thursday: Intervals - 4 x 200m at about 1500m pace, 3 minutes rest then 1 x 1600 at honest pace

During the rest of the week fits in another run

Not intending to change too much first cycle, get him use to training, pacing and recovery.

For the first 3 x 4 weeks block the intervals will increase in volume, as 800 is about the only distance we can run easily above 200m it has to be gradual.

The intervals are in to keep some above normal running pace and work on running technique for MD running.

After the 12 weeks the intention is to alternate over two week microcycles varied paces at

Tuesday - 400m
Thursday - 1500m
Tuesday - 800m
Thursday - 3000m

depending on recovery. AS well as maintaining his continuous runs

Don't forget the 800 mtrs is only 25% aerobic so his training eventually must reflect that ratio to some degree.

800 mtr intervals are a great bread and butter session, but i would be starting with more of them but with longer recovery, say 2 minutes. If he is fit he should be able to handle 5 x 800 with 2 minutes standing recovery and then slowly add a jog recovery and then eventually add an extra interval or drop the recovery. (many ways to play with this type of workout)

You need good 400 speed to run a good 800, so even from day one you could incorporate some 800 race pace reps over shorter distances of say 200-400mtrs, fast 300's are my favorite because they are not very lactic. we often do 3 sets (3x300, with 100 jog recovery) @ faster than 800 race pace 400 jog + 5 minutes between sets.

200m wind sprints would help him with speed stamina as well, and he should have some 15-20 minute tempo runs as well.

good luck

the 800m is a lot more than 25% aeroobic

According to research conducted by Paul Gastin, the 800m event is about a 60% aerobic, 40% anaerobic. If you're working with a 25%/85% aerobic/anaerobic split you'd last somewhere in the region of about 30 seconds at maximus intensity.

NOT REALLY... i was rounding it a bit 30-33% is more like it
"Anaerobic work includes:
All sprint distances up to 400m (100 to 83%), 800m pace (67%), 1,500m pace (50%)."

from below

http://www.serpentine.org.uk/pages/advice_frank52.html

and
"The 800 meter is approximately 67% anaerobic to 33% aerobic."

from below
http://www.everythingtrackandfield.com/ ... e800Meters



Andy you can't even add up, 25 + 85 = 110%

Have to agree with Andy Govus here. More recent research has been done on the percentages of energy contributions to each race and the 800 is significantly more aerobic than your quoted figures.
You also have to remember that the slower the athlete the more the aerobic system contributes to their performance. An athlete running the 800m in 1.41 relies less on the aerobic system than someone running it in 2.30 for example. For the athlete running it in 2.30 they would be closer to 70% aerobic. The contributions are time dependent not distance dependent for each event. Here is an article for you
http://www.runningtimes.com/Article.asp ... leID=16939