Coaching the 800m

Unique Event, Unique Athletes,

Unique Challenges

Scott Abbott
Sacramento State
ABBOTTSL@CSUS.EDU
@
 Introduction
ƒ The “Art” of Coaching Æ
Adapting what we all know
to fit our environment

ƒ Success at Sacramento
State
ƒ Developed a culture of
middle distance running
ƒ Embraced “The Orphan
Event”

ƒ What are the Challenges?

 Introduction
ƒ Success in the MD events can be cultivated
by taking a systematic approach

Th Four
The F Key
K Variables
V i bl
Unique Athletes Unique Event
1. Identify the Right Athletes for 3. Train Athlete for Uniqueness of
800m 800m

2. Create the Right Environment 4. Understand/Master the Tactics

for Success of the 800m
Indentifying Athletes for
the 800m

ƒ Who is an 800m Runner?

More than just “speedy distance runners”

Æ 800m runners have a uniqueq skill set
Identifying the Right
Athlete
ƒ One Up/One Down
Rule
ƒ 400m/1500m Ability
ƒ Red Flags
ƒ 200m > 1500m
ƒ 3k/5k > 400m
ƒ IAAF Scoring
Tables/Purdy Points
 Case Study

ƒ ’96 HS 1:46.45 ƒ ’96 HS 1:52 ƒ ’96 HS 1:49

ƒ 46 15; 21
46.15; 21.35
35 ƒ 46.90;
46 90; 3:44 ƒ 3:35; 14:35
ƒ 1:47.67 ƒ 1:45.81 ƒ 1:46.20
ƒ 400m Runner 2xNCAA Champp ƒ 1500m
500 Runner
u e
ƒ 800m Runner
ƒ Deficiencies – Reflection of Training
g or Ability?
y
ƒ Coach’s job Æ put athlete in right event and keep the scale
balanced
Creating the Right
Environment

ƒDeveloping a culture of MDR

ƒEmbracing “The
The Orphan Event
Event”
 Creating the Right
Environment
ƒ Managing “The Force Field” for athlete

Internal Forces
M ti ti
Motivation

Training Lo
T

School Wo

Competition
Self Efficacy CHAMPION
Confidence

ork
oad
Talent
Facilities Living Situation
Fear
Weather Team Environment
Resources/Support External Preparation
Forces
Family/Peers Financial

Coach can help manage all of the forces and by doing so can
be a MAJOR positive external force that gets athlete
moving in the right direction
 Creating the Right
Environment
How does this relate specifically to the
800m/MDR?
ƒ Create/Foster a culture of MDR in your
program Æ Make MD athletes comfortable
and confident in their environment
ƒ Recruiting
ƒ MDR GGroup IdIdentity
tit
ƒ Separate
Separate,, but don’t segregate (Fall is key!)
ƒ Embrace “The
The Orphan Event”
Event
Training the Athlete for the
Uniqueness of the 800m

A balance and diversified approach

 3 Training Zones to be
Systematically Developed

Speed
The Combined
Zone
Endurance
 Planning the Year

ƒ Summer (Recovery/Transition Æ Base)

ƒ XC (Aerobic Development)
ƒ Winter (Recovery/Transition Æ General Track Prep)
ƒ Indoor (General Track Prep Æ Specific Track Prep)
ƒ Outdoor (Specific Track Prep Æ Race Sharpening)
 A Balanced and Diversified
Approach
Training Principles
Summer XC Winter Indoor Outdoor
1) We address all pace
zones in every phase
of training (at
(at least
Easy Aerobic
once every 14-
14-21 days).
Endurance High-end Aerobic
5k/3k Pace
2) In terms of emphasis, we
work from peripherals
to specific.
1500m Pace 3) W try
We t to
t resist
i t urge to
t
Combined
800m Pace get too specific too
soon.
a)) Athletes are naturallyy
strong and comfortable
Speed
400m Pace here and will push for it
Sprint Work b) System can get
overloaded Æ burnout!
July June c) Races are workouts
 Training the Athlete (cont)
Endurance Training Combined Zone Training Speed Training
Easy Aerobic 1500m Pace 400m Pace
ƒ Easy Runs, Long Runs ƒ 300
300--600m Intervals ƒ 100
100--250m Reps p ((v=600-
(v=600-
ƒ Soft surfaces (v=2--4k)
(v=2 900m)
High--end Aerobic
High ƒ 2:3 work-
work-rest ratio ƒ Full recovery
ƒ Steady Runs, ƒ Almost always on track ƒ Broken distances with
Progression Runs, ƒ 300m hill reps shorter recovery for lactate
Tempo Runs, Tempo tolerance
I t
Intervals,
l Long
L Hill ƒ 1500m races
ƒ 400m races, 4x400m legs
Reps, 10k or XC pace 800m Pace
ƒ Hill reps
Intervals, XC Races (is there such a thing?)
Sprint Work
ƒ Continuous or short ƒ 100
100--500m Intervals
rest (3:1 or 4:1 work-
work- (v=1--2k)
(v=1 ƒ 40
40--100m reps
rest ratio) ƒ 1:2 work-
work-rest ratio ƒ Full recovery or in/out
ƒ Almost always off-off-track ƒ Broken distances with ƒ Track or turf
and on soft surfaces shorter rest for lactate ƒ Hill sprints
ƒ Must be creative here, tolerance Strength Training
as this is most difficult ƒ 800m races ƒ Stability, Agility, Mobility
type
yp of training g for
MDR ƒ Very
V generall iin summer/fall
/f ll
5k/3k Pace ƒ MD
MD--specific in winter/spring
ƒ 600
600--1000m Intervals Neuromuscular/Biomechanical
(v=4--7k)
(v=4 ƒ Drills
ƒ Equal
q rest ((or 3:2 work-
work- ƒ Focus on q quick feet; knees
rest ratio) up; minimize back-
back-side
ƒ Grass, Track, or Trail
ƒ Hill sprints
 Training the Athlete (cont)
Summer Cross Country Winter
ƒ Aerobic ƒ Mileage Peak ƒ S
Similar to Fall/XC
/ C
ƒ High
High--end Aerobic ƒ Convert some of the
ƒ Long Runs running H-E Aerobic stuff to
ƒ Progression ƒ Interval/Fartlek track work
R
Runs; F
Fartlek
tl k T i i
Training ƒ 3k/5k/10k pace
work on track
ƒ Sprint Work ƒ Speed/Sprint work
ƒ Speed/Sprint work
ƒ Short hill reps, ƒ Hill sprints
ƒ Hills!!!!
ƒ Grass 200s/150s
strides ƒ Begin MD
MD--Specific
ƒ General Strength Strength Training
ƒ Strength Training
Training/Neural
Muscular Exercises

Breakthroughs
g in the spring
p g are often
traced back to breakthroughs in the fall!
Training the Athlete (cont)

ƒ Indoor Track Season

ƒ Most critical training phase (all training pieces
coming
i ttogether)
th )
ƒ Maintain Fall/Winter Volume
ƒ Emphasis on High-
High-End Aerobic Running and
Intense Speed/Sprint work
ƒ Begin developing “combined zone” with indoor
racing and moderate 800m/1500m workouts
ƒ Strength training in full gear
 Training
g the Athlete (cont)
( )
Indoor Track Season (Sample 21-
21-day cycle)
Lea Wallace (Jan 17
17--Feb 6)
Jan 17-
17-23 Jan 24-
24-30 Jan 31-
31-Feb 6
Mon: Sprint Work – “Gauntlet” Drill Mon
Mon: Mon:: H-
H-E Aerobic – 9 Mile Progression Mon:
Mon: Easy Endurance Run
on turf Run
Tues:: H/E Aerobic
Tues
3x(40--60-
3x(40 60-40) (weights)
8.5 mile Progression Run
PM – Easy Endurance Run Tues: 1500m pace – 8x400m @ 72
Tues:
(90sec) (weights)
Tues:: Easy Endurance Run
Tues Wed:: H/E Aerobic
Wed
PM – Easy run
(weights) 6x1000m @ 3:25 (60sec)
Wed:: Easy Recovery run
Wed
Wed:: Speed work – 6x150m
Wed PM – Easy run
(weights)
PM – Easy run Thurs:: Easy Recovery run
Thurs
Thurs:: Pre
Thurs Pre--meet Run + Drills/Strides
Thurs:: Easy Recovery run
Thurs ( i h )
(weights)
Fri:: UW Invitational
Fri
(weights) Fri:: Speed Work -- 4x250m Hill
Fri
DMR – 4:45 (1600m)
Fri:: Pre
Fri Pre--Meet Run + Drills/Strides PM – Easy Run
Sat:: UW Invitational
Sat
Sat:: Boise State
Sat Sat:: Long Run
Sat
800m – 2:05.4
2:05 4
400m – 56.5; 4x400m (55.x) 75 minutes
Sun:: Rest
Sun
Sun:: Easy Long Run
Sun Sun:: Easy Recovery Run
Sun
70 minutes
Training the Athlete (cont)
ƒ Outdoor
O d Track
T k Season
S
ƒ Volume drops some
ƒ More a casualty
y of competition
p than a training
g adjustment
j
ƒ Must monitor to avoid “the slow leak”
ƒ Emphasis on:
ƒ 3k/5k ((V02Mx)) session
ƒ Combined Zone sessions
ƒ Speed Work/Lactate Tolerance sessions
ƒ Racing!!!
g
ƒ Continue to tap HH--E Aerobic Zone and Sprint work
ƒ Strength training peaks Æ sharpening
 Training
g the Athlete (cont)
( )
Outdoor Track Season (Sample 21-
21-day cycle)
Lea Wallace (April 18
18--May 8)

April 18-
18-24 April 25-
25-May 1 May 2-
2-8
(ran 2:03.67 @ Mt. SAC on April Mon:: Recovery Run
Mon Mon:: Recovery Run
Mon
16)
Tues: H/E Aerobic – 7mi Progression
Tues: Tues:: Easy Long Run
Tues
Mon:: Recovery Run
Mon Run
80 minutes
Tues:: Easy Endurance Run
Tues Wed:: 400m work – broken 400s
Wed
Wed:: Sprint work on turf
Wed
Wed: 3K Pace – 5x800m @
Wed: 3x250/150 @ 33/21
2:32ave (2:30rec) 3x60--40
3x60 40--60
PM – Easy run
PM – Easy run PM – Easy Run
Thurs:: Recovery run
Thurs
Thurs:: Easy Recovery run
Thurs Thurs:: Easy Recovery run
Thurs
Fri:: Light rhythm session
Fri
Fri: 1500m Pace – 3x(4x300m) @
Fri: Fri:: Easy Recovery Run
Fri
49ave (1:00/5:00rec) Straights and Turns
Sat:: 800m Target workout
Sat
PM – Easy run Sat:: Pre
Sat Pre--meet run + Drills/Strides
2x(2x400m) @ 57-
57-59
Sat:: Easy Recovery Run
Sat Sun:: Payton Jordan Invitational
Sun
Sun:: Rest
Sun
Sun:: H/E Aerobic -- Tempo Work
Sun 1500m -- 4:11.73
4:11 73

3xMile (1:00rec)
PM – Easy run
Understanding/Mastering
the Tactics of the 800m
The Most Unique Event?
Tactically, 800m is most unique event on the track
ƒ Shortest and fastest event that
does not finish in lanes
ƒ Only race to start in lanes but
not finish in lanes
ƒ All other
th non
non--lane
l races ffollow
ll
similar tactics 1500m-
1500m-10k
(even pacing/accelerate to
finish)
ƒ 800m is raced like a long
sprint with constant “Food for thought”: Could the
deceleration – but done so in event be improved by using
traffic unlike 400m either the 2
2--turn or 3
3--turn
stagger?
To “Get
Get Out”
Out or Not?
ƒ Physiological research says:
GET OUT!
ƒ http://www.ncbi.nlm.nih.gov/pubmed/19727014
ƒ http://www.ncbi.nlm.nih.gov/pubmed/20689463
http://www ncbi nlm nih gov/pubmed/20689463

ƒ Beyond the physiological data, getting out fast reduces

rhythm breaks as you run in less traffic and from a
purely spatial perspective makes sense

ƒ Logic: If you have 8 runners of equal ability and they all fight
for same space, the athlete that ends up in the #8 spot is
challenged with the task of overtaking 7 other runners of equal
ability and the space that they fill
Championship Race Data
ƒ 2001
2001--2011 NCAA and US Champs 800m Finals:
ƒ Ave finishing position of 400m leader:
ƒ Men – 3.875
ƒ Women –1.75
ƒ Ave finishing position of 600m leader:
ƒ Men -- 3.833
3 833
ƒ Women – 1.33
ƒ Ave position of race winner at 400m:
ƒ Men – 5.0
ƒ Women – 1.75
1 75
ƒ Ave position of race winner at 600m:
ƒ Men – 4.166
ƒ Women – 1.50
ƒ Interesting
I t ti notes
t
ƒ the 400m and 600m leaders are almost always the same
ƒ Very few men and no women won from beyond 5th at 600m

Race data indicates that front-

front-running on the men’s side does not work,
but it does work on the women’s side.
 The Coaching Nerd’s
Playlist
ƒ 2 hours of the greatest
800m running the
internet has to offer!

ƒ Caution:
C ti watching
t hi thi
this
may be
counterproductive to
one’s social life
http://www.youtube.com/playlist?list=PL4F9
D8D4B21EC99E1&feature=viewall
The Cost of Running Wide

Courtesy: Walt Lange, Jesuit High School

Developing Your Approach
ƒ Considerations
ƒ Men vs. Women
ƒ Winning vs. Making a team
ƒ Championship running vs. time trialing
ƒ Strength/parity of field
ƒ Athlete’s individual economical threshold (+4 second 400m rule)

Coaching Points
1. Teach the start and the break
* Run intervals in practice out of lanes
2. Teach athletes to “fill up”
p the lane ((especially
p y indoors!))
* Run 150s/200s with a partner in practice alternating position
3. Race position is more important than pace; teach the subtleties of
gaining
g gpposition
* Going out hard vs. establishing good position
* Making a move vs. “sliding up”
Developing Your Approach

ƒ When it’s all said and done, the runner has to

have a strategy that they are confident in
b
based
d on:
ƒ Ability
ƒ Preparation
p
ƒ Comfort
The 800m is a unique event with a unique and diverse group of
athletes
athletes, there is no “right”
right way to run the race
race….however:
however:

Successful 800m runners know their race and run their race

You have 1 bullet in your gun, you have to decide how and when
you are going to use it and have confidence/faith that it will get the
job done!
Final Takeaways
ƒ Success in the 800m requires a systematic
process off development:
d l t
1) Put the right athletes in the event
2)) Build an environment/culture of middle distance
running
3) Maintain a balanced training approach that targets
the continuous development
p of the endurance,,
speed, and combined zones
4) Think critically about the tactics of the event and
work with athletes to hone their competitive
p
approach

ƒ Questions?