The Capeau Method — Adapted for High School

12-Week Outdoor
800m Training Plan

The speed-first, lactate-clearance framework used to develop elite performance. Adapted for a sustainable high school training load that builds careers instead of ending them.

01

Volume is Not the Point

30 miles/week produced the 4th-fastest American 800m in history. Protect the athlete, cap the mileage, maximize the quality.

02

Speed Every Day

Cooper likes to run fast—so Capeau gives him fast work. Morning sessions are interval-based to keep the neuromuscular system sharp.

03

Step-Down Structure

The signature Capeau session: 400m → 300m → 200m at progressively faster paces to train progressive lactate accumulation.

04

Cross-Train PMs

Afternoon sessions are elliptical and strength. This keeps aerobic stimulus high without the orthopedic load of a second run.

05

Stay Big and Smooth

Maintain hip extension and knee drive under fatigue. Don’t panic into short choppy steps. Form wins races.

06

Keep It Fun

“Dude, giants get slayed all the time.” Athletes who love the process don’t burn out. Let’s go have fun.

Week 01

Phase 1: Foundation
MonIntervals
8 × 200m @ 90%
90s walk recovery.
TueEasy
3mi Easy
Core + Hip circuit.
WedKey
6 × 400m @ 2-mi pace
3m jog recovery.
ThuHills
8 × Hill Sprints
80m fast / walk down.
FriEasy
3mi Easy + 4 Strides.
SatLong
5 Miles
Slow aerobic pace.
SunRest
Complete Recovery.
Wednesday Coaching NoteEstablish the aerobic floor: 2-mile pace for an 800m runner is demanding but not race-level stress. If this feels “too easy” through rep 4, it is working perfectly. Rein in the intensity.

Week 02

Phase 1: Foundation
Mon
10 × 200m @ 90%
Tue
3mi Easy + Strength
WedKey
5 × 400m @ 2-mi
+ 4 × 200m @ mile pace.
Thu
10 × Hill Sprints
Fri
3mi Easy + Strides
Sat
6mi Long Run
Sun
Rest
Coaching NoteFirst taste of pace change: The 200m reps at mile pace should feel noticeably sharper after the 400s. Teach the neuromuscular system to shift gears early.

Week 03

Phase 1: Foundation
Mon
8 × 200m @ 90%
Tue
3mi Easy + Strength
WedKey
2 Sets Step-Down:
400 @ 2-mi / 300 @ Mile / 200 @ RP.
Thu
10 Hills + 4×150m flat
Fri
3mi Easy + Strides
Sat
6mi Long Run
Sun
Rest
The Step-Down ProtocolThe 200m is the point: 400m and 300m reps accumulate lactate so the 200m is run fatigued. If you can’t hit Race Pace on the 200, you ran the 400 too fast.

Week 04

Recovery Block
Mon
6 × 200m Light
Tue
2mi Easy
Wed
1 Step-Down Set (No Finisher)
Thu
3mi Fartlek (30s on/off)
Fri
Rest
Sat
4mi Long Run
Sun
Rest
Coaching NoteMileage drops to ~70%: Adaptation from the first block sets in here. Feeling good mid-week is the plan working—not an invitation to do more.

Week 05

Phase 2: Lactate Clearance
Mon
8 × 200m @ 92%
Tue
3mi Easy + Film Study
WedKey
3 Step-Down Sets
+ 250m/150m Finisher.
Thu
4 × 400m @ RP
4m recovery.
Fri
3mi Easy + Strides
Sat
6mi Long Run
Sun
Rest
The FinisherThe 150m is everything: This simulates the final race kick when lactate is peak. Teaching the body to access speed under duress. Stay big and smooth.

Week 06

Phase 2: Lactate Clearance
Mon
10 × 200m @ 92%
Tue
3mi Easy + Strength
Wed
3 Step-Down Sets + Finisher
ThuRP Rehearsal
2 × 600m @ RP+5s
+ 4 × 200m @ RP.
Fri
3mi Easy
Sat
7mi Long Run
Sun
Rest
Coaching NoteThe 600m is race rehearsal: Covers 3/4ths of the race. Running it 5s slower than RP teaches pacing control before the final gear shift in the 200s.

Week 07

First Race Block
Mon
8 × 200m @ 92%
Tue
3mi Easy + Film study.
Wed
2 Step-Downs (Reduced)
Thu
2mi Easy + Strides
Fri
Pre-Race Recovery
SatRace
800m Season Opener
Sun
Recovery Walk
Race DebriefNote the data: Note your 400m split and where form broke down in the final 100m. Capeau watches film after every race—so should you.

Week 08

Assessment Block
Mon
6 × 200m Light
Tue
3mi Easy
WedThe Test
3 × 200m @ RP
Full 5m recovery.
Thu
2mi Fartlek
Fri
Rest
Sat
5mi Long Run
Sun
Rest
Coaching NoteHonest Assessment: If these three 200s feel comfortable, your goal is achievable. If strained, adjust your target time before entering Phase 3.

Week 09

Phase 3: Sharpening
Mon
8 × 200m @ 94%
Tue
3mi Easy + tactics
Wed
2 Step-Downs + Full Finisher
Thu
2mi Easy + Strides
Fri
Rest
SatRace
800m Competition
Sun
Rest

Week 10

Phase 3: Sharpening
Mon
6 × 200m @ RP+1s
Tue
3mi Easy + film study
WedThe Protocol
Cooper’s Actual Post-Worlds:
800 tempo / 6×200 / 600 / 200.
Thu
2mi Easy
Fri
Rest
SatRace
Championship Meet
Sun
Rest
Protocol BreakdownAccess speed under duress: 800m and 6×200m get you to a fatigued state. The final 200m all-out is the same kick needed in every championship straight.

Week 11

The Taper
Mon
6 × 200m @ RP
Tue
2mi Easy
Wed
1 Step-Down Set (Sharpness)
Thu
2mi Easy
Fri
Rest
SatRace
Sectional/State Qualifying
Sun
Rest

Week 12

Target Competition
Mon
4 × 200m @ RP
Tue
2mi Easy
Wed
1 Step-Down Set. Final touch.
Thu
1.5mi Easy + 4 strides
Fri
Full rest. Mental prep.
SatMain Event
TARGET CHAMPIONSHIP
Run like Cooper.
Sun
Season Completion
The StrategyGun to 200m: Get position immediately. 200m–600m: Settle on a shoulder. 300m to go: Assert yourself. 150m to go: GO. Empty the tank.

⚡ Hill Protocol

Hill Sprints8–12 Reps
Distance~80 Meters
RecoveryFull Walk Back

Hill sprints build power without the joint stress of flat sprinting. Drive hips, pump arms, and maintain a forward lean. Mandatory in Phase 1.

🎬 Film Study Protocol

Frequency15-20 min / Week
Focus300m positioning
PersonalFilm every race

Study Brazier, Hoppel, and Hoey. Know who kicks late and who goes early. Study where your own form breaks down in the final straight.

Stay Big. Stay Smooth.

Giants get slayed all the time. Trust the 12 weeks of work.