Videos Shantia’s state meet - http://www.nfhsnetwork.com/events/ghsa/78975c6b59 Devin MOC - https://www.youtube.com/watch?v=qxHfLHGsZro Bounding for distance - https://www.youtube.com/watch?v=rRSDH-bQPys Bounding for height - https://www.youtube.com/watch?v=AVWyVIUyLF4

Speed Development and 800m - Training and Racing Claud Spinks Claud.spinks@henry.k12.ga.us @coachspinks Track & Field and Cross Country Eagle’s Landing High School McDonough, Ga

Speed for Distance Runners Every championship race eventually becomes a sprint If you can run a faster 400 you can run a faster 1600, 3200 and 5k. You must still always do your running! There is no substitute for your mileage

Claud Spinks 13 Years as a Head Track & Field and Cross Country Coach at Eagle’s Landing High School 85 track and xc athletes signed to run in college State champ in the 800m for 6 straight years and eight 800m champions total. At the time she won state she was the 7th fastest 800m girl in Georgia history Fastest 800m boy in Georgia history. Eagle’s Landing swept girls and boys 800m championships in 2016 2017 had 800m runner in the top 25 nationally

Why the 800? Donavan Brazier set several records this year as an NCAA freshman. Turned pro after winning the NCAA championship. This year he won pro nationals Several 800m US women are among the best in the world. The 800m has become a glamour event

800m Philosophy 800 athletes are some of the most versatile on the track team Race anywhere from 400 – 3200, 4 x 400, SMR and even the 4 x 100 The 800m is essentially a long sprint 45% to 55% - Anaerobic ? 45% – 55% - Aerobic ? All successful ELHS 800m runners ran xc All train year round Although a long sprint, aerobic development continues year round Must be mentally tough. Pain is your friend

800m Philosophy cont. Types of 800m runners: Distance oriented: 3200m/1600m/800m Group Runs the mile usually, the 3200m and runs the 4x800, or 800 out of necessity, or just best at it on the team Mid-Distance:800m Group Will run the 800, some 1600m, and some 400m I believe that runners in this group have to pick the 800 or the 1600 to train for, blending doesn’t work well for either race. Sprint oriented: 400m/800m training Group Will run the 400, 800m, and some 4x400m/4x800m

800m Philosophy cont. Create separate training groups for 800m runners Separate from the distance runners and the sprinters Some runners float in and out of different groups Blending 800 and 1600m training is difficult There are multiple ways to train for the 800 but what I am showing you has worked for us

800m Philosophy cont. 800m runners must think speed every day Although there are multiple ways to race it, the 800m race is a long sprint and 800m runners must either be naturally fast or develop good 400m speed.

Two 800m profiles Shantia As a 10th started as a 27 minute xc girl, couldn’t break 65 in the 400 Was not fast but developed very good speed and speed endurance. Current PRs – 53/400, 2:09/800, 4:48/1600 and 17:55 for xc Was all-conference 40+ times in college Runs professionally for the Atlanta Track Club now Consistency of training is one of her keys

Two 800m profiles Devonna Started as a 100/200 girl Ran xc as a junior and moved to 200/400 Moved to 400/800 as a senior. She ran 2:13 and won state in her 6th 800m race She “won” state the previous summer and fall

800m Training Four Periods of training #1 Off-Season = summer track or base xc #2 Cross Country Season #3 November, December and January (from XC to Track) #4 Track season Early season mid-season Late season/peaking It is important to train year round

800m Training Summer track or xc training? Which one is right for you? Always continue working on your aerobic base To race you need to do workouts. Do you want to do that after a hard track season? Summer is a good time for building strength that helps speed Do you want a good XC season? You can develop speed without running summer track. Can you peak for XC, spring track and summer track? Last, but not least, do you want a rigid workout/meet schedule or have the flexibility to enjoy your summer.

Summer 800m training It isn’t much different from XC training. We add some strength training Lunges, bench step ups, dead lifts, squats and bench squats as well as core work. Strides after each run. Falling starts are great for getting up on your mid – foot.

Falling starts We do falling starts year round - after runs. Good form is essential to running fast. We normally do 6 x 50-100m

Bench Step-ups

Bench Squats

Lunges Maybe the single best strength exercise for speed development We start with 50m and progress to 200m and sometimes as much as 300m. You can do them with dumbells as well

Weights Squats Deadlifts Both of these can help speed development but you MUST discuss these with your coach and have your coach supervise you.

800m Summer Training Normal week (this is very similar to our xc training) Weekend long run Tuesday/Thursday: normal run followed by strides/falling starts and strength training 6 X 80m falling starts 3 x 12 bench step ups 3 x 12 bench squats 100m lunges Stretch well. The rest of the week is normal summer running

Cross Country Season Very traditional for the XC runner Tempo running is important for the 800m runner Continued aerobic development One of the keys to running the 800 is mental toughness....you can develp this in XC. However, lack of best effort is a habit as well.

800m –Post XC /Winter Program Take a short break after xc Very similar to the summer program Maintain or increase mileage while improving strength and foot speed Aerobic development and strength are the foundation needed to run a good 800 in the spring

Dynamic Warm-Ups LONG WARM UP (Dynamic) 800m runners must do speed drills and do them well SPEED DRILLS FOR 30M (2X) 2X30M BUTT KICKS 2X30M STRAIGHT LEG SHUFFLE 2X30M A SKIP 2X30M KARIOKA 2X30M B SKIP 2X30M SKIPPING WITH ARM SWINGS 2X30M LUNGES (FRONT AND SIDE) 2X30M A RUN/HIGH KNEES HIP MOBILITY CIRCUIT 10X LEG SWINGS (FRONT TO BACK) 10X LEG SWINGS (SIDE TO SIDE) 10X SQUATS PEDASTALS AND EXTENSORS (10X EACH LEG)   4X50M ACCELERATIONS/STRIDES (prior to actual workout)

Racing the 800 In order to race the 800 well your body has to adapt to what it will feel like in the race. You have to spend time at that pace in practice. You need to understand the race to understand your workouts Early season is “current pace” Transition to “goal pace” mid and late season

800m race plan Best 400 plus 5 seconds = first lap First lap pus 5 seconds = second lap Example – 50/400m boy would be: 55 + 60 = 1:55 He has to spend time running at 55 per 400 pace in practice. Early season a 50 isn’t possible so workouts are based off current 400 pace This is called a positive split race

The perfect 800m race plan

Early Season 800m training Sunday – long run (45 to 75 minutes) Monday – 8 – 15 minute tempo run followed by 4 x 200m at current 400m pace (30 per for a 60/400) followed by lunges/bench step ups/bench squats, stretch Tuesday – easy 20-40 minute run followed by falling starts and bounding for height/distance, stretch Wed – easy day, 20 minute jog, stretch (active rest day) Thursday – 500, 400, 300 and 200 based on current pace followed by Monday’s strength routine, stretch Friday – easy 20-30 minute run followed by falling starts Saturday – race or off Once you start racing the weeknight meet becomes the Monday or Thursday and work the other days around your race days. Go easy the day after races

What events to race in smaller meets? 400m – great training for the 800 runner. Creates aggressiveness and helps the body adapt to the stresses of the 800. 4 x 400m relay – same as the 400m 400/800/4x400 is a tough night but is a good workout.

Racing the 800 You should always have a race plan If you aren’t clearly the favorite, run your plan until 200m to go and then catch whomever you can (or don’t let them catch you) It is important to plan the 100m, 200m, 400m and 600m splits in the 800.

Racing the 800 continued Example of girl trying to run 2:10. The goal is a 63/67 First 100m – 15 seconds The second 100/first 200 – 16/31 The second 200 – 32 seconds The third 200 – 33 seconds I tell my 800m runners to “pull” the third 200 of the race. We call it “running harder to run the same” The 4th 200 – often depends on the competition

Mid to late season 800m training Transition to goal pace Predict what your realistic 800m best race can be. Also, your best 400m. Base workouts on that pace The volume is less but the speeds are faster Maintain the weekend long run but shorten it. If you are running the 400/800 a lot in the same races it is time to drop the 400 and run quality 800s. These 800s are scripted with a good race plan.

Mid to late season 800m training Sunday – long run but shorten the duration Monday – 4 x 300m at goal pace. For a 55 first lap 38 seconds per 300. Allow 4-6 minutes rest between. Finish with lunges and stretch Tuesday – easy 20-30 minutes followed by bounding for h/d Wed – 400, 300, 200, 4 x 100m falling starts (focus on very good form) Finish with lunges and stretch Thursday – 20-30 minute easy run followed by bounding for h/d and stretch. Friday – easy run, race prep, pacing I like to “practice the first 200m of the race 4 x 400 handoffs

Peaking We do A LOT of 200’s late in the season 10 to 16 200m repeats at goal pace. Jog 200m as the rest. We also do 4-6 200m repeats at the end of training runs. They come in from the training runs and straight onto the track without stopping. The rest is 200m jog.