1. James Kearney Lewis University kearnaja@lewisu.edu
Gain An Edge on Your Opponents With Training & Racing Strategies for the 800m
James Kearney
Lewis University

2. Introduction
The “Art of Coaching” fitting what you know as a coach and making it work with respect to facilities and environment.
Successes at Lewis
Developed a culture of team first, with middle distance focus (mile, 800, 4x4&DMR)
Embraced sacrifices necessary to win GLVC outdoor titles and make NCAA nationals

3. The 800
Success in the 800 can be captured by taking a systematic approach
Four Key Variables
Identify the Right athlete for the 800
Create the right environment for success
Train the athlete for uniqueness of the 800
Understand/Master tactics of the 800m

4. Identifying the Athletes for the 800m
More than just a distance runner with “good speed”
800 runners posses certain skills that make them different
Must look at 400 and mile ability
Things to be aware of
200 is much faster than mile
3k/5k is much better than 400

5. Quiz Time Athlete A: 200m: 21.78 400m:47.81 1600m: 4:52.46
Athlete B: 400m: m: 4:08.19
Athlete C: 400m: m: 4:25.41
Which athlete was the class 3A state champion Last year?
It’s the coaches job to put the athlete in the right event and keep the 400/mile scale balanced!

6. Creating the Culture How do you build a culture of the 800?
Embracing the “tweeners”
Making the 800m runner feel confident year-round
Group Identity
Separate but not away from the Distance/Sprint groups (off season training!)
Embracing the versatility

7. Training Athletes for the Uniqueness of the 800
Balance is the KEY!
3 zones must be trained in harmony!
Endurance
Speed
Combined Zone

8. Planning the Year Summer- Recovery/Transition working into Base.
XC- (Aerobic Development) 75-89% of vo2 max.
Winter- Recovery/Transition working into General track Prep.
Indoor- General track prep working into specific track prep.
Outdoor- Specific Track Prep working into race sharpening.

9. Training Principles
Address ALL paces zones in every phase of training (every days)
Always work general to specific in you training!
Resist the temptation to get too specific too soon! Burnout!
Races can be workouts!

10. Endurance Training! Easy Aerobic Easy Runs, Long Runs
Stay off the pavement! Soft surfaces for injury prevention
High End Aerobic
Steady Runs, Tempo runs, tempo intervals, long hills, xc intervals, XC races
5k/3k paces vo2 max
600-1k intervals (total of 4-7k)
Equal rest 1:1
Grass, track, or trail

11. Combined Zone Training
Mile Pace
m intervals (2k-4k in total)
2:3 work to rest ratio
Almost always on the track
1600 races
800 Pace
m intervals (1-2k in total)
1:2 work to rest ratio
Broken Distances with shorter rests for lactate tolerance
800m races

12. Speed Training 400 meter pace 100-250 reps (600-900 total volume)
Full recovery
400m races or 4x400
Hill reps
Sprint Work
m max efforts (in spikes)
Track or turf
Hill sprints
Weight room
Stability mobility
Power early and late!

13. Tactics Most Unique event on the track
Shortest and fastest event that isn't restricted to lanes
Like a long sprint with constant slowing, but done in traffic (unlike 400)

14. Coaching Points Teach the start and the break
Run intervals in practice outside of lane 1 (power position)
Teach athletes to fill the lane!
Race positioning much more important than pace
Successful 800m runners know their race and how to execute it!
You have one bullet in your gun… know when, how and why you will use it!

15. Questions?
Thank you!!!!