Sorry for the same message in general discussion,but i didn't saw this forum peace.

so :

I'm 16 yr old sub 2 min runner. My coach concentrates all about aerobic endurance (which is good) but 800m is 50 procent aerobic and 50 procent anaerobic endurance. I wanted to know, if i need some special anaerobic workouts like lunges, because i don't have bllistering speed for 800m (24 sec. for 200m) . My aerobic endurance is good (sub 4.10 for 1.5 km) , but i wanted to know what exercises you prefer for anaerobic workout. Thanks.

Sorry I have no experience here. But you say how fast? My car wont even go that quick. GO ON SON!

STU

well is not that great. if you want to be a decent runnen you have to get about 22 sec per 200m i wanted to know what strength endurance gym workouts you suggest

tough question for this forum I think, people are much more focussed on aerobic fitness...

In my speedier past, (for 400m) we didn't do any specific gym work for strength development, instead we worked on 1. hill sprints, up really quite steep hills and 2. 'resistance' running, e.g. tying a car tyre to a rope to attach to a harness to pull, or in our case, our rather overweight coach instead of the tyre....

the dynamic type of exercise such as lunges and squats/squat thrusts wouldn't do any harm, but I'm struggling to think of anything more imaginative. I'd stick with a few sprint sessions, varying from 60 to300m - but it's a long time since I did that sort of thing...

If you think of anything don't forget to post it, it would be interesting....

i'd say carry on with whatever you're doing... if you start to do weights and resistance training at 16 you may get injured and it could work against you... probably better to get advice from your coach before you try anything new...

sub 2-min 800m not that great? someone should break the news to roger bannister lol

I used to run 800m at your age but nothing like as quick. I don't know why your coach would be concentrating on aerobic fitness with the level you're at already. I would guess anaerobic workouts would be much more important by now: reps and intervals etc. Our coach used to be all about the circuit training, too. I'm sure this isn't groundbreaking advice if you're running sub 2-min 800s already!

The Brian Mac site can be pretty useful for distance-specific training advice, but I'm not sure what advice we can give you here since we tend to enjoy punishing ourselves over longer distances

All I can say is Wow! Sub 2 minutes for a 16 year old. I'm presuming you are male, otherwise we should have seen you at the Olympics. But still, that is mighty impressive. Can't really offer any advice as this is a bit out of my league. But if I were you, I would look at the kind of training a true great like Seb Coe did when he was competing. You couldn't go wrong if you followed something similar to him.

I would suggest doing some 50metre and 100 metre sprint sessions at full pace with a short recovery (the same distance but walked/jogged) you may need to develop your calf strenght, have you tried skipping? when I was inot track stuff I skipped for 10mins every morning, it's amazing how much it improves your calf strength and consequently your "spring" and speed. Have you tried different striding programmes? High knees e.t.c
Do you train with a club? If so do some work with the sprinters, they will have some programmes that will develop your sprinting speed, it may be a case you need to adjust your running style a little to shave a second off each 100metres, you might want to look at your core strentgh and how this effects your running style, people who have poor core strenght often have shorter strides and therefore are slower runners.

Also don't always compete in 800m, do some competitive 400metres, I always found it a lot harder to get speed once I had the endurance rather than get the endurance once I had the speed (I hope that makes sense)

Good luck with it, your making me want to take up track again.

i didn't do any of skipping or sprint drills my coach says that on this age you should build up aerobic fitness. Basicly i run 800m from my cross training. We do some sharpening several days until the competition, some 400's for an anaerobic workoout. But nothing more, no strength, no plyos I don't complete only in 800m, 1500,2000 also...this season i will try doing 400m

My friend should have done the 800m back at school... he had a PB of 50 secs in the 400m at 15 - I think he was being nice to me because the 800 used to be my event

it doesn't mean that he will run 800m very good. I'm know kid who runs 50 sec for 400,but only 2.00 for 800m

True. A lot of professional 400m sprinters couldn't compete at all over 800m with the specialists. They can run 400m in 43 seconds, but can't maintain anywhere close to that pace for the second lap.

does anyone consider some nutrition before the race or several days before it? I heard that Vitargo carbohydrates can help

For 800 meters ?

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Start weight: 18 st 4.. Best weight: 14 st 3.. Current Goal: 14st 0lb

yes