SPORT COACHING PROCESS // QCU 3063

KUMPULAN A

TITTLE

PROGRAM LATIHAN ATLET (OLAHRAGA)

LECTURE NAME

DR. THARIQ KHAN BIN AZIZUDDIN KHAN

NAME MATRIK NO
DANIAL HAFIZI BIN HASDI D20182085524
800-Meter Training Plan for 20 to 30 miles (32 to 48 km) per week

Phase 1

Week Q1
1 40-45 min L run
2 40-45 min L run
3 45 min L
4 40 min M run
5 45 min L run + 6 ST
6 40 min M + 6 ST
Q2
20 min E + 8 ST + 10 min E
30 min E + 8 ST + 20 min E
10 min E + 8 ST + 20 min E
40 min E + 8 ST + 5 min E
20 min E + 20 min M + 6 ST
40 min E + 8 ST + 5 min E
Q3
20 min E + 8 ST + 10 min E
10 min E + 8 ST +20 min E
30 min E + 8 ST + 10 min E
10 min E + 10 ST + 20min E
20 min E + 10 ST + 10min E
10 min E + 10 ST + 20min E

The 800 meter is a special event in that it requires true speed as well as endurance, which poses a
problem for many coaches and runners. 800 meter runners can be defined into two types which is
speed based type runner (400m-800m) and endurance based type runner (800m-1500m). this
programme I get from the book called Daniels’ Running Formula. There are four phase that program
to the athlete. Each phase is differing in the intensity, repetition, pacing, number of sets. For
example, for phase 1, the programme given are usually easy and steady running typical of all
distance programs, the 800meter runner’s phase 1 should include a concerted effort to make
strength training a regular part of the program. Below I list the advantage, disadvantage and
improvement from what I understand from the book.

Advantage

 Programming the programs into 4 phase that is differ in intensity, repetition, pacing and
number of sets
 Has a VDOT / V02MAX table to define our current oxygen intake per km & to know what
abilities we are at.
 Specialise the program to the runner into how much distance for the runner can cover in a
week. (32-48 km per week, 48-64 km week etc)
 The intensity for the phase 1 are good to build our strength base to prevent injuries and
obtain good condition.
 Include how much recover time for each set or repetition.
 Flexible programs
 Really good to improve endurance
 Has specific training such as threshold training (book)

Disadvantage

 Does not list the gym workout for strength training.

 Does not include circuit training (book)
 Does not share the warm up, stretching and drills

Improvement

 Come out with warm up, stretching and drills list

 Add some gym workout