12 Week 800m Training Program

12 Week 800m Training Program: A Comprehensive Guide to Achieving Your Personal Best

Author: Dr. Emily Carter, PhD, CSCS – Dr. Carter is a certified strength and conditioning specialist with a PhD in Exercise Physiology. She has over 15 years of experience coaching runners of all levels, specializing in middle-distance training.

Publisher: Peak Performance Publishing – A leading publisher of fitness and athletic training resources, known for its high-quality content and rigorous fact-checking process.

Editor: Mark Johnson, Certified Running Coach – Mark Johnson has been a certified running coach for 20 years and has edited numerous successful training programs.


Keywords: 12 week 800m training program, 800m training plan, middle distance running training, 800 meter race training, running training program, improve 800m time, 800m workout plan, 12 week running program


Abstract: This article provides a detailed, 12-week 800m training program designed to help runners improve their performance. The program incorporates various training methods, including interval training, tempo runs, easy runs, and strength training, tailored to optimize 800m race performance. We delve into the physiological demands of the 800m, explaining the rationale behind each training element. The program is adaptable to different fitness levels, emphasizing the importance of proper rest and recovery. The article further addresses nutrition, injury prevention, and mental preparation, offering a holistic approach to achieving peak performance in the 800m.

Understanding the Demands of the 800m

The 800m race is a challenging event demanding a blend of speed endurance, lactic acid tolerance, and tactical awareness. Unlike a pure sprint, it requires sustained high-intensity effort over a longer period, necessitating a training program that addresses both aerobic and anaerobic fitness. A well-structured 12 week 800m training program like the one outlined here will systematically improve your capacity to handle the metabolic stress of the race. This 12 week 800m training program balances high-intensity intervals with recovery runs to build both speed and endurance.

The 12-Week 800m Training Program Structure

This program is designed for runners already possessing a base level of fitness. If you're a beginner, you should first build a solid aerobic base before starting this program. The program is broken into three phases:


Phase 1: Base Building (Weeks 1-4)

This phase focuses on building a solid aerobic base and improving your running economy.

Easy Runs: 3-4 runs per week at a conversational pace. Duration gradually increases from 30-45 minutes to 60-75 minutes.
Tempo Runs: 1 run per week at a comfortably hard pace for 20-30 minutes.
Strength Training: 2 sessions per week focusing on core strength and lower body power. Exercises should include squats, lunges, planks, and calf raises.


Phase 2: Speed Development (Weeks 5-8)

This phase introduces higher intensity workouts to improve your speed and lactate threshold.

Interval Training: 2 sessions per week. Examples include 400m repeats, 800m repeats, and 1km repeats, with appropriate rest periods between each repetition.
Tempo Runs: 1 run per week, increasing duration and intensity slightly.
Easy Runs: 2 runs per week, maintaining duration from Phase 1.
Strength Training: 2 sessions per week, continuing with focus on lower body strength and power.


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

This phase focuses on race-specific workouts and tapering to ensure you're fresh and ready for race day.

800m Repeats: 1-2 sessions per week at race pace or slightly faster. Reduce the number of repeats as the week progresses.
Tempo Runs: 1 shorter tempo run per week.
Easy Runs: 1-2 short easy runs per week. Reduce volume significantly.
Strength Training: Reduce volume and intensity to 1 session per week focusing on maintenance.
Rest and Recovery: Prioritize adequate sleep and nutrition.


Sample Weekly Schedule (Week 8):

Monday: Rest
Tuesday: Interval Training (6 x 400m with 400m recovery jog)
Wednesday: Easy Run (45 minutes)
Thursday: Strength Training (Lower body)
Friday: Rest
Saturday: Tempo Run (25 minutes)
Sunday: Easy Run (30 minutes)


This is a sample schedule, and you should adjust the intensity and duration of each workout based on your individual fitness level and progress. Remember to listen to your body and take rest days when needed.

Nutrition and Hydration for Optimal Performance

A well-structured 12 week 800m training program also requires attention to nutrition. Your diet should provide enough carbohydrates for energy, protein for muscle repair, and healthy fats for overall health. Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after workouts. Consider consulting a sports dietitian for personalized dietary advice.

Injury Prevention in Your 800m Training

Injury prevention is crucial for any training program, especially one as demanding as this 12 week 800m training program. Proper warm-up and cool-down routines are essential. Pay attention to your body and address any discomfort promptly. Incorporate cross-training activities like swimming or cycling to reduce stress on your joints.

Mental Preparation for Race Day

Mental toughness is just as important as physical fitness. Visualize yourself successfully completing the race, focus on your breathing techniques, and develop strategies for handling race-day pressure.

Conclusion

This 12 week 800m training program provides a comprehensive framework for improving your 800m performance. Remember to listen to your body, adjust the program based on your individual needs, and prioritize proper rest and recovery. With dedication and consistency, you can achieve your personal best.

FAQs

1. Can beginners use this 12 week 800m training program? No, this program is designed for runners who already have a base level of fitness. Beginners should build a solid aerobic base before starting this program.

2. How many days a week should I train? This program generally involves 4-6 days of training per week, depending on the phase.

3. What if I miss a workout? Don't worry too much about missing a single workout. Just try to get back on track as soon as possible.

4. How important is rest and recovery? Rest and recovery are crucial for preventing injury and allowing your body to adapt to training. Prioritize sleep and nutrition.

5. What kind of shoes should I wear? Choose running shoes appropriate for your foot type and running style. Consult a running store specialist for advice.

6. What should I eat before and after a workout? Eat a balanced diet with sufficient carbohydrates for energy. Consider a small carbohydrate-rich snack before workouts and a protein-rich meal afterward.

7. How do I know if I'm training too hard? If you're experiencing persistent fatigue, decreased performance, or increased pain, you might be overtraining. Reduce your training volume and intensity.

8. What should I do if I get injured? Stop training immediately and consult a medical professional.

9. What is the most important aspect of this 12 week 800m training program? Consistency and listening to your body are the most critical aspects.

Related Articles:

1. 800m Interval Training Workouts: This article explores various interval training methods suitable for 800m runners, including workout variations and rest protocols.

2. Nutrition for Middle-Distance Runners: This article delves into the specific nutritional needs of middle-distance runners, focusing on carbohydrate loading, hydration, and recovery nutrition.

3. Strength Training for Runners: This article discusses the benefits of strength training for runners and provides a sample strength training program.

4. Avoiding Common Running Injuries: This article focuses on preventative measures to avoid common running injuries, including stretching, proper form, and choosing the right footwear.

5. Mental Strategies for Race Day: This article provides techniques to improve mental toughness and performance on race day.

6. 800m Race Strategy Guide: A detailed guide on race strategy, including pacing, positioning, and kick strategies.

7. Advanced 800m Training Techniques: This article explores advanced training techniques suitable for experienced 800m runners seeking to push their limits.

8. Tapering for Optimal Race Performance: This article examines the importance of tapering and provides a sample tapering schedule.

9. Tracking Progress and Adjusting your 12 Week 800m Training Program: This article explains methods for tracking your progress and adapting the program based on individual results.


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  12 week 800m training program: Winning Running Peter Coe, 1996 Training and coaching manual. Illus.
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  12 week 800m training program: Better Training for Distance Runners David E. Martin, Peter N. Coe, 1997 Better Training for Distance Runners makes available to athletes and coaches the same training and racing programs that have produced many national championship, Olympic medal, and world record performances. 180 illustrations.
  12 week 800m training program: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12
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  12 week 800m training program: Faster Road Racing Pete Pfitzinger, Philip Latter, 2014-11-24 Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon. Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable. Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon.
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  12 week 800m training program: Daniels' Running Formula Jack Daniels, 2014 Recommended by Runner's World magazine as the best training book by the world's greatest coach, Daniels' Running Formula provides an expert training and racing blueprint for dedicated runners of all abilities.
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  12 week 800m training program: Be Iron Fit Don Fink, 2010-03-16 “Most how-to books are too technical or too shallow. Don Fink manages to pen a unique combination of information, anecdotes, and readability.”—Scott Tinley, two-time Ironman World Champion “Don’s book certainly made me think. A truly complete book for all abilities in the sport of triathlon that leaves no subject untouched.”—Spencer Smith, three-time Triathlon World Champion Ever dream of being an elite endurance athlete and competing in races like Hawaii’s Ironman? Pro athletes are not the only people who can attain such superior accomplishments. Every season tens of thousands of amateur triathletes compete head-to-head, pushing their physical and mental strength to the limits. The Ironman competition is a true test: a 2.4-mile open-water swim followed by a 112-mile bike leg and a 26.2-mile marathon run. In Be Iron Fit, sought-after multisport coach Don Fink draws on his time-efficient training methods to provide a practical program in a step-by-step, enjoyable way—so even everyday athletes can attain ultimate conditioning.
  12 week 800m training program: Easy Interval Method Klaas Lok, 2019-07-20 Unique training method with proven results for novice, recreational, competitive, elite and world class runners.
  12 week 800m training program: The Competitive Runner's Handbook Bob Glover, Pete Schuder, 1983 Includes sample workouts, training tips, and racing strategies as well as good charts and tables with race-pace splits.
  12 week 800m training program: Complete Triathlon Guide USA Triathlon, 2012-04-24 Triathletes, rejoice! For the first time, USA Triathlon, its elite athletes, and the nation’s most respected coaches share their secrets, strategies, and advice for every stage, every event, and every aspect of the world’s most demanding sport. From training to technique, fueling to recovery, if it’s essential to the sport, it is covered in Complete Triathlon Guide. In this guide, you’ll find invaluable bike-handling techniques straight from the pros, learn how to assess running form and improve running cadence and stride, troubleshoot your freestyle swim stroke, and shave seconds off starts and transitions. And you’ll go inside the sport for expert instruction and personal insights from triathlon’s biggest names: Joe Friel Gordon Byrn Bob Seebohar Sage Rountree Ian Murray Sara McLarty Linda Cleveland George Dallam Steve Tarpinian Krista Austin Iñigo Mujika Alicia Kendig Barb Lindquist Christine Palmquist Graham Wilson Jackie Dowdeswell Jess Manning Joe Umphenour Karl Riecken Katie Baker Kristen Dieffenbach Kurt Perham Mathew Wilson Michael Kellmann Mike Ricci Scott Schnitzspahn Sergio Borges Sharone Aharon Suzanne M. Atkinson Timothy Carlson Yann Le Meur With Complete Triathlon Guide you’ll enhance your training regimen with the most effective workouts, including stage-specific programs for swimming, cycling, and running; programs for strength, flexibility, and endurance; tactics that address individual weaknesses; and advice on tapering to ensure you’re in peak physical condition on race day. From the latest on equipment and technology to preventing injuries and dehydration, this guide has you covered. Whether you’re gearing up for your first race or you’re a hard-core competitor looking to stay ahead of the pack, Complete Triathlon Guide is the one book you should not be without.
  12 week 800m training program: Fast 5K Pete Magill, 2019-09-10 Spend two hours with Pete Magill’s Fast 5K and you’ll know how to run your fastest 5K. In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.
  12 week 800m training program: Science of Running Chris Napier, 2020-02-06 Discover the hard science that will help you run faster, endure for longer, and avoid injury. Analyse your running style and learn how to enhance your gait for optimum efficiency and safety. Transform your performance with exercises targeting strength, flexibility, and recovery - each exercise annotated to reveal the muscle mechanics so you know you're getting it right. Understand the science behind your body's energy systems and how to train to maximise energy storage and conversion. Follow training and exercise programmes tailored to different abilities and distances, from 5K to marathon. Whether you are new to running or an experienced racer, this book will help you achieve your goals and stay injury-free.
  12 week 800m training program: Healthy Intelligent Training Keith Livingstone, 2012-09-01 Healthy Intelligent Training is for all serious middle distance athletes and coaches. It is based on the proven principles of New Zealand's Arthur Lydiard, the Runner's World 'Coach of the Century', who trained a motley band of neighborhood kids into feared Olympic medalists, and kept on doing it, around the world. These principles have since guided athletes from many nations to world records and Olympic Gold medals. Now you can plan your own campaigns, and understand exactly what you're doing at every step. This book can be used and understood by everyone. A former national-level runner and race winner over track, cross-country, and road in New Zealand and Australia, Dr. Livingstone, a coach and chiropractor, has joined forces with fellow enthusiasts, Olympic-level coaches, and Olympic medalists to provide a simple, logical template for you to plan your own winning programs. You'll be taken through each successive layer of the training pyramid, and understand what type of work fits in at each level leading to peak performance. You will understand the physiology very clearly and simply so that you will know which workouts will help, and which will hinder.
  12 week 800m training program: PR Pace: Strength & Performance Training for Distance Runners Chris Johnson, 2013-03-13 Chris Johnson's PR Pace Strength and Performance Training for Distance Runners, uses in-depth dialogue, examples, charts, and graphs to teach distance runners the importance of strength training for performance enhancement and injury prevention. Using his advance training system, PROformance Training Systems(TM), Chris gives the reader world class workouts they can use for races of any distance and caliber.
  12 week 800m training program: Hansons Marathon Method Humphrey Luke, 2012-11-27 In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.
  12 week 800m training program: Running with the Legends Michael Sandrock, 1996 Presents biographies of twenty-one legendary runners, and includes details on training techniques, coaching, motives, and more
  12 week 800m training program: Run with Power Jim Vance, 2016-05-01 RUN WITH POWER is the groundbreaking guide you need to tap the true potential of your running power meter. From 5K to ultramarathon, a power meter can make you fasterbut only if you know how to use it. Just viewing your numbers is not enough; you can only become a faster, stronger, more efficient runner when you know what your key numbers mean for your workouts, races, and your season-long training. In Run with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want. Run with Power demystifies the data and vocabulary so you can find and understand your most important numbers. You’ll set your Running Power Zones so you can begin training using 8 power-based training plans for 5K, 10K, half-marathon, and marathon. Vance shows you how you can compare wattage, heart rate, pace, and perceived exertion to gain the maximum insight into your performances, how you respond to training, and how you can train more effectively. Run with Power will revolutionize how you train and race. Armed with Vance’s guidance, you can train more specifically for races, smooth your running technique, accurately measure your fitness, predict a fitness plateau, monitor injuries, know exactly how hard you’re training, get more fitness from every workout, recover fully, perfect your tapers, warm up without wasting energy, pace your race on any terrain, know when to open the throttle, and create an unprecedented picture of yourself as an athlete. If you’re just glancing at the number on your wrist or computer monitor, you’ve got a lot more speed potential. Knowledge is power and understanding your power numbers can open the gate to new methods and new PRs. Run with Power introduces the use of power meters to the sport of running and will show you how to break through to all-new levels of performance. Key concepts explored in Run with Power: 3/9 Test, 30-minute Time Trial Test, Running Functional Threshold Power (rFTPw), Running Functional Threshold Pace (rFTPa), Averaged and Normalized Power (NP), Intensity Factor (IF), Peak Power, Variability Index, Efficiency Index (EI), speed per watt, Vance’s Power Zones for Running, Training Stress Score (TSS), and Periodization with Power. Includes 6 testing methods and 8 power-based training schedules and workouts for 5K, 10K, half-marathon, and marathon.
  12 week 800m training program: The Science of Running Steve Magness, 2014 Reviews of The Science of Running:The Science of Running sets the new standard for training theory and physiological data. Every veteran and beginner distance coach needs to have this on their book shelf.-Alan WebbAmerican Record Holder-Mile 3:46.91 For anyone serious about running, The Science of Running offers the latest information and research for optimizing not only your understanding of training but also your performance. If you want to delve deeper into the world of running and training, this book is for you. You will never look at running the same.-Jackie Areson, 15th at the 2013 World Championships in the 5k. 15:12 5,000m best If you are looking for how to finish your first 5k, this book isn't for you. The Science of Running is written for those of us looking to maximize our performance, get as close to our limits as possible, and more than anything find out how good we can be, or how good our athletes can be. In The Science of Running, elite coach and exercise physiologist Steve Magness integrates the latest research with the training processes of the world's best runners, to deliver an in depth look at how to maximize your performance. It is a unique book that conquers both the scientific and practical points of running in two different sections. The first is aimed at identifying what limits running performance from a scientific standpoint. You will take a tour through the inside of the body, learning what causes fatigue, how we produce energy to run, and how the brain functions to hold you back from super-human performance. In section two, we turn to the practical application of this information and focus on the process of training to achieve your goals. You will learn how to develop training plans and to look at training in a completely different way. The Science of Running does not hold back information and is sure to challenge you to become a better athlete, coach, or exercise scientist in covering such topics as:· What is fatigue? The latest research on looking at fatigue from a brain centered view.· Why VO2max is the most overrated and misunderstood concept in both the lab and on the track· Why zone training leads to suboptimal performance.· How to properly individualize training for your own unique physiology.· How to look at the training process in a unique way in terms of stimulus and adaptation.· Full sample training programs from 800m to the marathon.
  12 week 800m training program: Your First Triathlon Joe Friel, 2012-04-01 Joe Friel is the world’s most trusted triathlon coach and his friendly guide, Your First Triathlon, will get you ready for your first sprint or Olympic triathlon feeling strong, confident, and ready for the challenge. Friel has helped hundreds of thousands of people to enjoy the challenges of triathlon with his clear and comprehensive TrainingBible method. Your First Triathlon simplifies all the principles of Friel’s training approach for newcomers who want a simple, no-nonsense way to train for triathlon. The practical triathlon training plans in Your First Triathlon take fewer than 5 hours a week and will build the fitness and confidence you need to enjoy your first event. Your First Triathlon offers a 12-week training plan for total beginners as well as custom plans for athletes who have some experience in running, cycling, or swimming. Each triathlon training schedule includes realistic swimming, biking, and running workouts with options to add strength workouts. These simple plans will build anyone into a triathlete. Friel simplifies your triathlon race day with smart tips to navigate your race packet pickup, set up your transition area, fuel for your race, finish your swim without stress or fear, and ensure your race goes smoothly from the moment you wake up until you cross the finish line. Triathlon is a fun and challenging sport that can help you get fit, healthy, and feeling great. Your First Triathlon will help you get off to a great start in the swim-bike-run sport.
  12 week 800m training program: Racing Weight Matt Fitzgerald, 2012-12-01 Racing Weight is a proven weight-management program designed specifically for endurance athletes. Revealing new research and drawing from the best practices of elite athletes, coach and nutritionist Matt Fitzgerald lays out six easy steps to help cyclists, triathletes, and runners lose weight without harming their training. This comprehensive and science-based program shows athletes the best ways to lose weight and avoid the common lifestyle and training hang-ups that keep new PRs out of reach. The updated Racing Weight program helps athletes: Improve diet quality Manage appetite Balance energy sources Easily monitor weight and performance Time nutrition throughout the day Train to getand staylean Racing Weight offers practical tools to make weight management easy. Fitzgerald’s no-nonsense Diet Quality Score improves diet without counting calories. Racing Weight superfoods are diet foods high in the nutrients athletes need for training. Supplemental strength training workouts can accelerate changes in body composition. Daily food diaries from 18 pro athletes reveal how the elites maintain an athletic diet while managing appetite. Athletes know that every extra pound wastes energy and hurts performance. With Racing Weight, cyclists, triathletes, and runners have a simple program and practical tools to hit their target numbers on both the race course and the scale.
  12 week 800m training program: RUN Fitzgerald Matt, 2010-05-24 Most serious runners don't realize their potential. They simply stop getting faster and don't understand why. The reason is simple: most runners are unable to run by feel. The best elite runners have learned that the key to faster running is to hear what their bodies are telling them. Drawing on new research on endurance sports, best-selling author Matt Fitzgerald explores the practices of elite runners to explain why their techniques can be effective for all runners. RUN: The Mind-Body Method of Running by Feel will help runners reach their full potential by teaching them how to train in the most personalized and adaptable way. Fitzgerald's mind-body method will revolutionize how runners think about training, their personal limits, and their potential. RUN explains how to interpret emotional and physical messages like confidence, enjoyment, fatigue, suffering, and aches and pains. RUN guides readers toward the optimal balance of intensity and enjoyment, volume and recovery, repetition and variation. As the miles add up, runners will become increasingly confident that they are doing the right training on the right day, from one season to the next. RUN marks the start of a better way to train. The culmination of science and personal experience, the mind-body method of running by feel will lead runners to faster, more enjoyable training and racing.
  12 week 800m training program: The Perfect Mile Neal Bascomb, 2004 Publisher Description
  12 week 800m training program: The Run Walk Run Method Jeff Galloway, 2016-08-16 Jeff's quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner's World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUNTM, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise.
  12 week 800m training program: More Fire Toby Tanser, 2008 An Essential Book for Runners of All Abilities All of the Author's Proceeds Go to Shoes4Africa to Support the Construction of Children's Hospitals in Kenya Kenya has produced the greatest concentration of world-class runners, and fellow athletes have long been intrigued by their remarkable success. Toby Tanser has devoted much of his professional career living and training among Kenyan runners in order to better understand the unique status of East African athletes. In More Fire: How to Run the Kenyan Way, the author builds upon the success of his acclaimed Train Hard, Win Easy, the first book to provide insights into the Kenyan magic that so many runners and coaches had sought. Instead of special foods or secret techniques, Tanser found that Kenyan runners simply trained incredibly hard, much harder than anyone had realized. By adapting their training regime--which includes three workouts a day--and following their example, runners, whether novices or champions, are able to improve both their performance and enjoyment in running. For those training for a marathon or any other distance race, this book is both practical and inspirational. Divided into four parts, the book begins with a description of running in Kenya, the landscape, the physical conditions, and the people; the second part concentrates on details of Kenyan training camps, training methods, and their typical training diet; the third profiles individual runners and coaches from the past and present, with each explaining their approach to running so that readers can gain further insight into their methods. The book ends with a discussion on how the reader can adapt Kenyan training practices for their own running requirements. More Fire: How to Run the Kenyan Way is essential reading for runners of all levels and experience.
  12 week 800m training program: Road to the Top Joe I. Vigil, 1995-11-01
  12 week 800m training program: Building the Elite Jonathan Pope, Craig Weller, 2021-06-15
  12 week 800m training program: The Fast 800 Dr Michael Mosley, 2018-12-27 FROM THE CREATOR OF THE INTERNATIONAL BESTSELLING 5:2, A SIMPLE, FLEXIBLE NEW WEIGHT LOSS PROGRAMME BASED ON GROUNDBREAKING SCIENCE 'The most eagerly awaited health book of the year.' Daily Mail Dr Michael Mosley started a health revolution with The 5.2 Fast Diet, telling the world about the incredible power of intermittent fasting. In this book he brings together all the latest science - including a new approach: Time Restricted Eating - to create an easy-to-follow programme. Recent studies have shown that 800 calories is the magic number when it comes to successful dieting - it's an amount high enough to be manageable but low enough to speed weight loss and trigger a range of desirable metabolic changes. The secret of this new programme is that it is highly flexible - depending on your goals, you can choose how intensively you want to do it. Along with delicious, low-carb, Mediterranean-style recipes and menu plans by Dr Clare Bailey, The Fast 800 offers an effective way to help you lose weight, improve mood and reduce blood pressure, inflammation and blood sugars. Take your future health into your own hands.
  12 week 800m training program: Unbreakable Runner T.J. Murphy, MacKenzie, 2014-09-22 A New York Times Best Seller! Men's Journal Health Book of the Year In Unbreakable Runner, CrossFit Endurance founder Brian MacKenzie and journalist T.J. Murphy examine long-held beliefs about how to train, tearing down those traditions to reveal new principles for a lifetime of healthy, powerful running. Unbreakable Runner challenges conventional training tenets such as high mileage and high-carb diets to show how reduced mileage and high-intensity training can make runners stronger, more durable athletes and prepare them for races of any distance. Distance runners who want to invigorate their training, solve injuries, or break through a performance plateau can gain power and resilience from MacKenzie's effective blend of run training and whole-body strength and conditioning. CrossFitters who want to conquer a marathon, half-marathon, or ultramarathon will find endurance training instruction with 8- to 12-week programs that combine CrossFitTM workouts with run-specific sessions. Unbreakable Runner includes CrossFit-based training programs for race distances from 5K to ultramarathon for beginner, intermediate, and advanced runners. Build a better running body with this CrossFit Endurance-based approach to running training.
  12 week 800m training program: Oxford Handbook of Sport and Exercise Medicine Domhnall MacAuley, 2012-11 Fully revised and updated, with a new section on the older patient and expanded advice on physiotherapy and rehabilitation programmes, this handbook is an indispensable companion for any professional working in sport and exercise medicine.
  12 week 800m training program: Daniels' Running Formula-3rd Edition Jack Daniels, 2013-12-31 Get in the best shape of your running career! Daniels provides a results-proven formula to guide you through training at the right intensity to run stronger, longer, and faster. Each program incorporates training intensities to help you build endurance, strength, and speed.
  12 week 800m training program: Track and Field Omnibook Ken Doherty, 1985 Every event covered in depth, the strengths and weaknesses of various approaches and styles are examined, and hundreds of line drawings illustrate techniques in the field events, sprints, and hurdles.
  12 week 800m training program: Runner's World Run Less, Run Faster, Revised Edition Bill Pierce, Scott Murr, Ray Moss, 2012-04-10 Advises on how to run faster by running less, providing a variety of training programs tailored to qualifying times for the Boston Marathon and an overview of the 3PLUS2 program aimed at improving endurance.
  12 week 800m training program: Row Daily, Breathe Deeper, Live Better D. P. Ordway, 2008-11 Advance Praise for Row Daily This book has the potential to change and lengthen your active life. -Jo A. Hannafin, MD . . . shows the way to improve your fitness and quality of life through rowing. - Marlene Royle, OTR I use the principles in this book to help train people to become Navy SEALS; you can use them to improve your fitness at your own pace, whatever that may be. -Michael Caviston, MS (Kinesiology) A 'golden gateway' to the sport of rowing for those who know nothing about it and a demonstration of how easily you can find better health and a better life through rowing! -Victoria Draper, Founder/CEO, Rowbics
  12 week 800m training program: Running for Fitness Sebastian Coe, Peter Coe, 1983
  12 week 800m training program: Run Faster from the 5K to the Marathon Brad Hudson, Matt Fitzgerald, 2008-07-29 Learn how to run faster, unlock your potential, and reach peak performance with training advice from a former Olympic trials marathoner and coach to Olympians like Dathan Ritzenhein. Hudson is the most innovative running coach to come along in a generation. Until now, only a handful of elite athletes have been able to benefit from his methods. Now Run Faster from the 5K to the Marathon shows all runners how to coach themselves as confidently and effectively as Brad coaches his world-class athletes. Becoming your own best coach is the ticket to running faster at any distance. First you will learn to assess your abilities. Then you’ll learn how to devise a training program specifically geared to you. Filled with easy-to-follow sample training programs for distances ranging from the 5K to the marathon and abilities ranging from novice to advanced, Run Faster is the cutting-edge guide for optimal performance. With Hudson’s guidance, you can train smarter and more effectively—and avoid injury. And you’ll soon be running faster than you ever thought possible!
  12 week 800m training program: Long-term Athlete Development Istvan Balyi, Richard Way, Colin Higgs, 2013 Long-Term Athlete Development offers an in-depth explanation of the long-term athlete development model, an approach to athlete-centered sport that combines skill instruction with long-term planning and an understanding of human development to produce athlete growth.
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