4Identify the different types of 800m runners SPRINT-TYPE (400/800m)ALL PURPOSEDISTANCE-TYPE(800/Mile)
5SPRINTER TYPEResponds best to relatively fast runs with limited number of reps and longer recoveriesAnaerobic Threshold Work: Best accomplished by the use of Cruise IntervalsExample: 5 x 1K (45-60 second rest) at 90%MHR
6ALL PURPOSE *Responds to more track work than the distance type Can handle more volume than the sprint type
7DISTANCE TYPE (800/Mile) Higher volume Can tolerate shorter recoveries Threshold Pace set at: 5k plus 60 seconds divided by 5 = 1k reps (30-45 second recovery)Benefits from steady state “tempo runs”“Date Pace” and “Goal Pace”
8ENERGY SYSTEMS ALACTIC –ATP ANAEROBIC lactate system *AEROBIC oxygen system
9ALACTIC SYSTEMATP-PC System (Phosphogen System) - This system is used only for very short durations of up to 10 seconds. The ATP-PC system neither uses oxygen nor produces lactic acid and is thus said to be alactic anaerobic. This is the primary system behind very short, powerful movements like a golf swing or a 100 m sprint.
10ANAEROBIC SYSTEMAnaerobic System (Lactic Acid System) - Predominates in supplying energy for exercises lasting less than 2 minutes. Also known as the Glycolytic System. An example of an activity of the intensity and duration that this system works under would be a 400 m sprint.
11AEROBIC SYSTEMAerobic System - This is the long duration energy system. By 5 minutes of exercise the O2 system is clearly the dominant system. In a 1 km run, this system is already providing approximately half the energy; in a marathon run it provides 98% or more.
12BLEND THE SYSTEMSAvoid a sudden transition from one kind of training to another.“WEAVE” your trainingIt is important to have a “mix” of training throughout the year that reflects the energy systems which need to be stimulated
13MAKE SURE THAT YOU HAVE A PLAN FIRST – Plan all competitions for the entireseason*SECOND – Plan the broad outline of theseason’s training*THIRD – Plan the major training aspectsfor each phase (prioritize)FINALLY – Develop highly detailed plansfor just the current phase
14PLANNING WHEN PLANNING TRAINING COUNT BACK FROM YOUR CHAMPIONSHIP WEEKS*REMEMBER A CYCLE (PHASE) SHOULD BE 4-6 WEEKS –BEYOND REAPS MINIMAL BENEFITS
15TRAINING Effort and Duration are KEYS in Training Emphasize volume over intensity during early seasonVolume will drop and intensity will increase as season progressesInterval Training – start safely and slowlyThe harder the stimulus, the greater is the need for proper recovery
16EARLY SEASON 400m Type Baylor/East Carolina Method example: 2 x 600m (3-5 min rest3 x 300m(same pace)(60 second rest)3 x 300(or 200, or 100)(quicker with 3-5 min)
17EARLY SEASON (cont’d) continuous 5-person 200’s (relaxed) Hills Cruise Intervals (ex. 5 x 1k with 60 secondrest) at threshold (VITAL)Circuit (John Cook, Oregon Circuit)Core (Fred Doyle)Tempo 100’s, 200’s, 300’s , 400’s40m acceleration circuit
18MID SEASON 400m TYPE Continue Threshold work Meets and relay legs Example of interval session: x (4 x 200m) at“Date Pace” (30 second rest)5 minute “Spivey Rule”between sets*Goal Pace can be woven into workouts
19LATE SEASON Intensity increases examples: 6 x 200m (2-3 seconds faster than date pace)2:00 recoveryrace pace(20 second rest)200m hard (5min rest)repeat2 x 800m time(8-10 min rest)3 x 200m (relaxed, quick)*300m hard 20 second rest(5 min rest)*threshold work is maintained
20TRY TO MOVE YOUR ATHLETE UP AND DOWN DURING DUAL MEETS IF POSSIBLE