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Training for 800m -- is it HIIT?

ChickaboomGURL Posts: 14 Joined: 2004/04/08	2005/04/23, 10:00 PM I'm female, 16, 120lbs, 5'4. I'm trying to improve my 800m running time. Right now its at 3:00min. I want to cut it down to 2:30. I'm trying to run on my toes, but its very awkward and seems more tiring (although, I do cover more ground in less time). Any suggestions for improving my time? :D I'm doing: 2x(4x1000m). I take 2 min break between 1000m jogs (800m pace, then sprint the last 200m), and a 5 min. break between the 2 sets. (This is takes about 1 hour). Is this considered HIIT? I'm trying to run everyday so I won't lose my endurance. I also strength train 1-2 days/week to maintain my muscle mass. My meet's on May 16th, so I'll be training like this until then. I also would like to lose a few pounds while doing this, so I'm watching what I am eating. Any suggestions would be grealy appreciated. :D
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/23, 10:39 PM I'd do alot of hamstring lengthing work..ie. stiff legged dls.......seated leg curls....and glute ham machines. This will help improve your stride length. I've never ran track, but I wouldn't train every day..body does need rest. IF you have access to a sled or parachut....that would help too. -------------- " The only true eye, is your minds eye"- plato
	2005/04/24, 01:06 AM I would try the following: 8 sprints of 100m....with 30-60 sec rest rest 5-10 minutes (stretch during this time) repeat once more... DO this workout 1-2 days a week on top of what you 're doing already...so doing cardio training 3-4 days a week.... try to keep decreasing rest time between sets.... Also as Andrew suggested strengthen your hamstrings/glutes /lower back for better stride length by doing wide stance squats, deadlifts, stiff legged deadlifts, romanian deadlifts, hypers, ... If you want to run on your toes, then you need to strengthen your calves....so work on them 1-2 days a week with 4-8 sets...focus on doing smooth reps with a pause at bottom and top....try to get as large of range of motion as you can while doing it....
ChickaboomGURL Posts: 14 Joined: 2004/04/08	2005/04/24, 06:27 AM Thanks you two for the advice. When I strength train I do my whole body, including hamstrings/glutes/etc. So I'll keep that up. I printed a unch of drills and exercises meant to improve your 800m ability, so I'll be doing those. menace3000, yeah I'll definitely need to strengthen my calves for running on the balls of my feet. One more thing, I usually run early in the morning on the weekends..I drink a protein shake and add some oats, then I run. I come back 2 hours later (takes me about that long to walk to the track, run, walk back and stretch), drink a little more protein and then have a good breakfast (healthy cereal, fruit, cheese..). Is that okay? Because I read somewhere that you shouldn't drink a protein shake before exercise, only AFTEr. But this is first thing in the morning. :surprised: Any other suggestions would be appreciated. :D
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/24, 08:13 AM drinking it before will help prevent your body from slipping into a catabolic state if you burn all the carbs out of your body, so its ok. the only thing against it is that protein isnt a significant source of energy, so if you take it for that, its pretty much useless. but sound like your oats with it are fine
	2005/04/24, 08:55 AM The shake beforehand is fine(it's best to take in complex carbs before the workouts for sustained energy) ....afterwards make sure to drink a shake with 2:1 ratio of simple carbs to whey protein...directly after your workouts/long runs to maximize results from your workouts....take the shake ASAP after your workout...you can still go ahead and have your meal an hour or so later....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/24, 10:15 AM Also, somthing i'd do...is most track runners.....just basicly play "keep up" to the other runners. The last 100m or so is when they "turn the juice on" so to speak. So find a way to train that paticular area. JOg 100m, then sprint and another 100m fast a syou can. Also somthing i think would help you alot.....buy a running parashut.....they add 20% resistance tot he run....without putting stress on the knees and stuff like weights would. -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/24, 10:17 AM www.sparqtraining.com......has what i'm talking about. -------------- " The only true eye, is your minds eye"- plato
ChickaboomGURL Posts: 14 Joined: 2004/04/08	2005/04/24, 08:57 PM Sounds good, thanks. bigandrew, thanks for the site. Although I don't think I'll purchase that parachute for my training (highschool level track meet), esp. over the Internet. But that looks cool. Maybe I'll just run with a really big sweater on. :D haha.
	2005/04/25, 02:23 AM Purchasing over the internet is quite safe especially over the encrypted networks.....that parachute seems like a good idea...I mean you might end up running in college and this might give you a slight edge...but perhaps it's something you'll consider after becoming more advanced in your training ...gl... that's a good site...
timmstar Posts: 426 Joined: 2003/12/08	2005/04/25, 07:06 AM if ur trying to get that extra "juice" sprint at the end... and your "training" for a 800 meter sprint to get that juice energy at the end u will need u will have to train for a 1000 or 1200 meter sprint.
ChickaboomGURL Posts: 14 Joined: 2004/04/08	2005/04/25, 07:43 PM ^ Thanks. Yeah, I'm actually doing this one routine called the Kitropitch II, where I'm running 800m in pretty good form and then an additional 200m SPRINTING. (=1000m). Wait, I still haven't gotten an answer... is my training for 800m considered H.i.i.t.? Because it sure feels like it. :D Thanks.