This 10-week training plan is built for runners looking to go sub-2:00 in the 800 meters. It’s intended for athletes who already have a solid running background and are coming in with some base mileage, but haven’t been doing especially hard workouts or high mileage—mostly just easy, steady running.
-IMPORTANT NOTES/PACES:
-Easy run pace: Around 6:45-7:25 mile pace. Easy pace needs to be very conversational. You should be able to talk with someone without getting more tired. If this means you need to go slower than 7:25 pace, by all means, GO AHEAD! This is just a rough range to go off of. You are never supposed to be pushing on these runs.
-Warmup: Always 15 minutes. Do a 2 minute pickup 8 minutes into this warmup @around 5:20-30 pace. Then run 5 more easy minutes to reach 15 minutes
-Cooldown: slower than easy run pace. you should feel like you're recovering.
-Long runs: Should be easy pace unless otherwise noted.
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.