Hazel Clark's Guide To Champion 800m Training: Week, article on flrunners
01/16/2018 12:31:30 PM
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The Monday workout is listed as "Workout: o 5-10 min warm up/warm down o 8-10 x 150m @200m-400m Race Pace w/ 2 min rest o 2 x (2 - 3 x 500m @ 2 mile Race Pace w 1-2 min jog rest) o 3-4 min walk between sets " Even 8 X 150m at 400m race pace with 2 minute rest may be a physiological impossibility ...or at least crazy difficult... i have not met anyone who can do this at true 400m race pace (the easiest variation of that suggested workout in the article ). 8 X 150m off 5 minute rest is a beast of a workout at at true 400m race pace. any thoughts?... is this an editorial error?
The Monday workout is listed as
"Workout:
o 5-10 min warm up/warm down
o 8-10 x 150m @200m-400m Race Pace w/ 2 min rest
o 2 x (2 - 3 x 500m @ 2 mile Race Pace w 1-2 min jog rest)
o 3-4 min walk between sets "

Even 8 X 150m at 400m race pace with 2 minute rest may be a physiological impossibility ...or at least crazy difficult... i have not met anyone who can do this at true 400m race pace (the easiest variation of that suggested workout in the article ).

8 X 150m off 5 minute rest is a beast of a workout at at true 400m race pace.

any thoughts?... is this an editorial error?
01/16/2018 3:58:41 PM
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@fortmccoyk899 I would agree with your assessment. 8x150 at 400 pace on 2 minutes rest seems too intense.
@fortmccoyk899

I would agree with your assessment. 8x150 at 400 pace on 2 minutes rest seems too intense.
01/17/2018 12:10:23 PM
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@fortmccoyk899 In College we did a similar workout. The only difference was instead of 8x150 ,we did 2x4x150 at 400m race pace . 2 min between reps , but we did get 5 min between sets. I can not imagine getting through it without it being broken down to two sets. But i also was not an Olympian ! :-D
@fortmccoyk899 In College we did a similar workout. The only difference was instead of 8x150 ,we did 2x4x150 at 400m race pace . 2 min between reps , but we did get 5 min between sets. I can not imagine getting through it without it being broken down to two sets. But i also was not an Olympian !
01/17/2018 12:43:51 PM
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@plyoman Thank You for your reply, I think many coaches probably have a variation of this workout but with longer rests (like all 4-6 minute rests). I would be interested to know the variations on this workout that are actually being done by HS coaches. Seems like a fun and informative topic. 800m training gets vary little attention here... so maybe other would like to post. HINT! So the easiest variation listed by the article is indeed near possible. With 2 minute rests, i would guess an athlete with a deviation of 6 seconds between their 400 and 800 all out paces (well trained 60 second 400m runner who is a 2:12 800 runner and has an excellent aerobic) could make it thru five or six reps holding true 400m race pace with exactly 2:00 rest.... the 7th and 8th reps i would have a hard time seeing them come thru in 22.5 with exactly 2:00 rest. I really think the editor should have got this one before it went to post ... since the hardest version listed would be 10 X 200m at 400m pace with 2:00 rest. can anyone do that? Any additional post would be helpful.
@plyoman

Thank You for your reply,

I think many coaches probably have a variation of this workout but with longer rests (like all 4-6 minute rests). I would be interested to know the variations on this workout that are actually being done by HS coaches. Seems like a fun and informative topic. 800m training gets vary little attention here... so maybe other would like to post. HINT!

So the easiest variation listed by the article is indeed near possible.

With 2 minute rests, i would guess an athlete with a deviation of 6 seconds between their 400 and 800 all out paces (well trained 60 second 400m runner who is a 2:12 800 runner and has an excellent aerobic) could make it thru five or six reps holding true 400m race pace with exactly 2:00 rest.... the 7th and 8th reps i would have a hard time seeing them come thru in 22.5 with exactly 2:00 rest.

I really think the editor should have got this one before it went to post ... since the hardest version listed would be 10 X 200m at 400m pace with 2:00 rest. can anyone do that?

Any additional post would be helpful.
01/17/2018 2:16:10 PM
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Hey guys sorry for just now chiming in. Just emailed our national team and they copied Hazel in on it to get more clarity. Not sure if it was a typo somewhere or the actual workout, but I am finding out.
Hey guys sorry for just now chiming in. Just emailed our national team and they copied Hazel in on it to get more clarity. Not sure if it was a typo somewhere or the actual workout, but I am finding out.
01/17/2018 2:28:27 PM
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@fortmccoyk899 1987 season, Every Wednesday was 200m day. I had to run 10X200m with 30 seconds rest at +2 400m race pace. The hardest workouts I have EVER done and it actually took me 4 Wednesdays to actually complete the workout.For me ,The 200's were aprox 25 sec . (hand time of course). Hazel Clarke is an absolute stud. i believe that she might be able to complete the workouts that she has stated.
@fortmccoyk899 1987 season, Every Wednesday was 200m day. I had to run 10X200m with 30 seconds rest at +2 400m race pace. The hardest workouts I have EVER done and it actually took me 4 Wednesdays to actually complete the workout.For me ,The 200's were aprox 25 sec . (hand time of course). Hazel Clarke is an absolute stud. i believe that she might be able to complete the workouts that she has stated.
01/17/2018 3:47:27 PM
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@plyoman i don't mind eating my words on this one, but i had never read of a 10 X 150 or 200m at true 400m race pace off a 2 min rest. There is a decent amount of writing (and practice) on reps of speed endurance work near or slightly below 400m pace, but nearly always the rest is a bit more extended during even 8 X 150m, or like you stated, broken into sets. Your Wednesday college workout of 10 X 200m at 400m pace +2 seconds with 2 min rest is really amazing. That must have been painful! Did your coach control the rest to exactly 2:00 minute or did it bleed to 3-4 minutes in later reps in order to hold form? Or was there a set break. Again, thanks for your input. In practice, I have seen form fall apart dramatically in the later reps of 6-8 X 150m @ 400m pace when rest times are not cued to the development level of the athlete and the time of the season. A planned 8 X 150m workout on 4 minutes rest at 400m race pace could go bad very quickly if as a coach i am not ready to adjust the rest or end the workout early. If form goes bad on late reps, injury risk could climb significantly, and at least running mechanics could tank. I was thinking along those lines when I mentioned 2 minutes rest might be an editorial mistake. Their are young readers who might try something like 8 X 150-200m in an unsupervised environment. That could be less than good. If Hazel maintains 8-10 X 150-200m off 2 minutes rest at 400m race pace.. that is one uber lactic acid system. Interested to hear what Todd finds out. Don't mind being wrong,confirmation it was not an editorial would be fine... and i would be IN AWE. Coach Douma North Marion High School
@plyoman
i don't mind eating my words on this one, but i had never read of a 10 X 150 or 200m at true 400m race pace off a 2 min rest. There is a decent amount of writing (and practice) on reps of speed endurance work near or slightly below 400m pace, but nearly always the rest is a bit more extended during even 8 X 150m, or like you stated, broken into sets.
Your Wednesday college workout of 10 X 200m at 400m pace +2 seconds with 2 min rest is really amazing. That must have been painful! Did your coach control the rest to exactly 2:00 minute or did it bleed to 3-4 minutes in later reps in order to hold form? Or was there a set break. Again, thanks for your input.
In practice, I have seen form fall apart dramatically in the later reps of 6-8 X 150m @ 400m pace when rest times are not cued to the development level of the athlete and the time of the season. A planned 8 X 150m workout on 4 minutes rest at 400m race pace could go bad very quickly if as a coach i am not ready to adjust the rest or end the workout early. If form goes bad on late reps, injury risk could climb significantly, and at least running mechanics could tank. I was thinking along those lines when I mentioned 2 minutes rest might be an editorial mistake. Their are young readers who might try something like 8 X 150-200m in an unsupervised environment. That could be less than good.
If Hazel maintains 8-10 X 150-200m off 2 minutes rest at 400m race pace.. that is one uber lactic acid system. Interested to hear what Todd finds out. Don't mind being wrong,confirmation it was not an editorial would be fine... and i would be IN AWE.

Coach Douma
North Marion High School
01/18/2018 1:54:38 PM
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From Hazel: It should be a 4 min recovery for juniors and seniors and 6 mins for the freshman sophomore or beginner athletes. Our national team will update the article soon. Thanks much.
From Hazel:

It should be a 4 min recovery for juniors and seniors and 6 mins for the freshman sophomore or beginner athletes.

Our national team will update the article soon.

Thanks much.
01/19/2018 1:14:00 PM
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Todd, Thank You for the quick turnaround on that question.
Todd,
Thank You for the quick turnaround on that question.

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