Miss State 800m Speed Session Workout

[Music] So today we're going to do a little bit of speed endurance work. Uh mainly just kind of working on 400 meter pace stuff for the guys in the group. Get the legs spinning a little bit for the rest of the year.

So we're going to do very short session. I only have four intervals. We're going to do one set of uh 250 150 with a two-minute break in between.

Then we'll have a pretty pretty big break somewhere in between 8 or 12 minutes just kind of however they're feeling. And then we're going to come back and we're going to do another split 400 of a 200 200 with a 200 meter with a two-minute break in between each one. For me, I think when we talk about the development of the 800, we have to um train for the specific demands of the eight.

And um you know, if you want to run fast, you have to run fast. So if you want to be a 144, 143 type of runner, you have to get really comfortable with coming through in paces of, you know, 50 point 51. um if you if you really want to set yourself up for those really fast 800s.

And so doing a session like this will help people like Hassan and and all other athletes, it'll help that first lap be a little bit more comfortable. You know, you want to get to where 51 seconds is feeling pretty easy for you. That way that way you can do good work over the last half of the race.

So that's going to be the emphasis of today. So, uh, yeah, it may seem like it's 400 meter work, and it is, but what that will do, it will allow us to run a more comfortable first 400 in the 800, especially when a kid like that uh just came off of a pretty big 1500 meter PR. So, if we know we have the 1500 meter strength, we couple that with the 400 meter speed, that should set us up for some really fast 800s for the rest of the season.

What I want you guys to understand is, yes, this is kind of speed endurance. Yes, we're doing some 400 meter work, but we don't need to let things unravel and fall out of control, right? I don't need guys to be trying to run 20.

3 200 meters. That's not our skill set. I need you guys to be fast.

I need you guys to be aggressive, but I need you guys to be very fluid, tall, bouncy, foot striking underneath you, pushing your hips down the track. So, let's not get out of control. Let's not let things unravel.

Let's work hard. Let's work together. And let's have a sense of urgency on the second half of each set.

Let's have a sense of urgency that last 50 meters. That way we're practicing closing with a sense of urgency. Okay?

You can be ahead of pace, which is fine, but I don't need anybody not running through the line. So, let's make sure we're having a sense of urgency. We're not, you know, biting down like don't press.

It's okay to push, but don't press. Got it. Still guys 250 off.

Good job. Let's walk back. [Music] Curt conscious of our energy distribution, okay?

So, we're not just trying to get to 200 fast. like set it up, push out, establish a fast rhythm, get to 200, and then let's start building from 200 to 250. Like, set it up mentally like it's a 400.

Okay? Don't rush this. Don't rush this.

Push out. Set it up. Don't rush.

Stay open. Drp the Lou. All right, let's build.

Beautiful. Great job. I say fast in French.

Fed. Fed. Step forward.

Take off Louis. Set it up. Be patient.

Stay open. Bouncy. Start building.

I'll take it. Great job. This is like an obstacle cuz I got the hurdles, the cones, the blocks, and you guys, and the water straight through.

Getting a little nervous. Don't rush this 150, guys. Build.

Push out. Build into it. Okay.

Don't get long on me. Keep the foot underneath the hip. Pushing yourself down the track.

Got it? We got 45 seconds. Take a few deep breaths, but we're going to push out.

Establish a good rhythm and then closing with urgency. We're going to run into it. Yes, sir.

Go with him now. Stand up and go with him. [Music] Great job.

one. Don't rush. Push.

Push. Good. Set it up.

Let's build Bill. Great job. Two minutes.

Let's clear. Let's clear. All right.

Let's stay in control. Push out. Establish a good rhythm.

Have a sense of urgency the last 50 meters. Here we go. Arms right here in them.

They let him in. Quick hands down. [Music] Beautiful, ladies.

Got across the body hurt. Good running, Kurt. Listen, don't get tired on me and start going here.

Strike, strike, strike here. Same thing, Graham. Don't get up here on me.

Strike those arms. Strike those arms. Okay, don't panic.

Now, the last 50 is going to seem long. Stay composed, okay? You got to stay composed right here.

Don't lose your composure right here, guys. We got 30 seconds. Come on, K.

Right. Right foot. When I mean open, that doesn't mean get long and bouncy.

I don't want long and bouncy. Keep the keep the stride open and keep the rhythm in par. Okay.

Stay right here with the rhythm. Don't get long on me. Cool.

back. Hey, you're cold. Screw it.

Let's clear. Walk back and clear. Beautiful rep, guys.

Beautiful rep. Let's get the oxygen in. Dan, beautiful rep.

Feeling good. yourself. Get yourselves calmed down.

We got We still got a minute, guys. It's a long time. Let's clear.

In through the nose, out through the mouth. Visualizing success. Okay, let's set this up.

You got to set this 200 up. Again, we're trying to push around this curve. Stand up and be aggressive over the last 100.

Okay, don't give me everything over this over this first hund. Set it up. Energy distribution.

Set it up. Set it up. Set it up.

Ready. Forward. Forward.

Finish. Finish. Great job.

Push out. Don't rush. Got to push out.

Stay on that. Stay on that. Stay on that.

Hold them off. Good. Got two minutes.

Move. Move. Move.

You got to clear. Still got 90 seconds, guys. Clear the lactic.

Clear your mind. Okay? I don't care who's in front.

Just play cat and mouse. Okay? If you're up front, don't let them pass you.

That's your job. If you're behind, we got to get away around. 10 seconds.

Here we go, gentlemen. Start [Music] moving. Start moving, guys.

Get around the mail. Get by the mail. Get by him.

All right, group four, let's close the day out. Let's have a great day. Let's close it out.

It's on you, group four. Here we go. They open up being open.

Give me a couple deep breaths. A big last 50. Okay, let's strike those arms and let's be quick.

Let's be quick. Here we go. You can tell it's be done at Mississippi State.

There you go. Beautiful day. Beautiful workout.

Quick workout. Yeah, good job. You got real passive on that first 200 of the second set, man.

That was 234. You could have ran a little bit better. Sam, that was a great damn day, man.

As far as stacking those days together, man. Let's go, ladies. Good job, M.

Good job today, guys. Good job. Good job.

Good job. Let's not sit around too long. Let's get our spikes off.

Let's start walking around. Let's clear some of that lactic out. Okay, let's not sit down too long.

Let's start clearing. Great day today, guys. Great day today.

Let's clear the lactic a little bit, then get in the weight room. Clear lactic and let's get in the weight room. That's a good day today.

Yeah. Yeah. What' you think, man?

I was really happy with today. Uh, you know, the guys ran fast. Looked like they had fun.

Um, it's always good when we can have a fun day of practice. Um, you know, some of these guys showed me a little bit more speed than than what I would have given them credit for. So, that's uh I guess that's a good sign.

Um, means we're ready to run fast when it matters. So, today was a good day. Short day, good day.

Because this was short day. What's tomorrow going to look? We're going to long run tomorrow.

What is a long run for these guys? So, for us, tomorrow we're going to go somewhere in between 60 minutes or two 10 miles, whichever one comes up first. Damn.

Oh god. Get it out, J. Get it out.