4 Identify the different types of 800m runners SPRINT-TYPE (400/800m)ALL PURPOSEDISTANCE-TYPE(800/Mile)
5 SPRINTER 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
6 ALL PURPOSE *Responds to more track work than the distance type Can handle more volume than the sprint type
7 DISTANCE 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”
8 ENERGY SYSTEMS ALACTIC –ATP ANAEROBIC lactate system *AEROBIC oxygen system
9 ALACTIC 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.
10 ANAEROBIC 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.
11 AEROBIC 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.
12 BLEND 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
13 MAKE 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
14 PLANNING WHEN PLANNING TRAINING COUNT BACK FROM YOUR CHAMPIONSHIP WEEKS*REMEMBER A CYCLE (PHASE) SHOULD BE 4-6 WEEKS –BEYOND REAPS MINIMAL BENEFITS
15 TRAINING 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
16 EARLY 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)
17 EARLY 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
18 MID 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
19 LATE 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
20 TRY TO MOVE YOUR ATHLETE UP AND DOWN DURING DUAL MEETS IF POSSIBLE
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