800m Race Training

Question
QUESTION: Dear John,
I'll compete in a 800m race next May. I'm a 27-year-old guy with no experience in racing or running..
Would you please yell me how I train for that race?
Thanks!!

ANSWER: Jikk
I would really like to provide a good long range program for you to max your situation with the 800M,but first i will need to know more about your past running activities and bio height weight present and past training weekly monthly miles that you have been running over the last 3 months.If you could get me this detailed info i then can provide a great solid program for you to really make it happen Jikk.

All the best

John
www.rentacoachinternational.com

---------- FOLLOW-UP ----------

QUESTION: Hello..
It's just an amateur race. I've never run or raced befor, I just want a general idea for how I do it better..
Thanks.

Answer
Hi Jikk
The most important of the training is building a long term foundation which is where all the science and internals such as capillary beds and mitochondria the power plants of the cell get developed.A good foundation to max the situation would be 3 months of just working your way up to 45 min to 1hr 6 days a week  at a comfortable pace.The next 2 months you want to start taking 2 days a week separated with 2 days easy running and start doing some track intervals mixing up 200' 300's 400's 800's with short recovery's.1 day a week  you want to do a 2mile hard tempo run to build some strength.Now the next 2 months you want to start with a time trial at 800 metes on track to give you a base line.You then get back to the intervals 2 days a week with reps such as 5x 200 working up to 10 and so forth with the 300 400 and 800's.Then another time trial in 2 weeks to keep you on track.This is a comfortable program which you can tweak it as you move along toward your race.If you have any questions just get in touch.


All the best

John