800 METERS “THE MYSTERY ZONE” Steve Gardiner UMass Dartmouth

DEVELOP A “FEEL” FOR EACH EVENT THAT YOU COACH RE-EVALUATE YOUR METHODS You’re never too old to learn

BE SPECIFIC PRINCIPLE OF SPECIFICITY

Identify the different types of 800m runners SPRINT-TYPE (400/800m) ALL PURPOSE DISTANCE-TYPE (800/Mile)

SPRINTER TYPE Responds best to relatively fast runs with limited number of reps and longer recoveries Anaerobic Threshold Work: Best accomplished by the use of Cruise Intervals Example: 5 x 1K (45-60 second rest) at 90%MHR

ALL PURPOSE *Responds to more track work than the distance type Can handle more volume than the sprint type

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”

ENERGY SYSTEMS ALACTIC –ATP ANAEROBIC lactate system *AEROBIC oxygen system

ALACTIC SYSTEM ATP-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.

ANAEROBIC SYSTEM Anaerobic 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.

AEROBIC SYSTEM Aerobic 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.

BLEND THE SYSTEMS Avoid a sudden transition from one kind of training to another. “WEAVE” your training It is important to have a “mix” of training throughout the year that reflects the energy systems which need to be stimulated

MAKE SURE THAT YOU HAVE A PLAN FIRST – Plan all competitions for the entire season *SECOND – Plan the broad outline of the season’s training *THIRD – Plan the major training aspects for each phase (prioritize) FINALLY – Develop highly detailed plans for just the current phase

PLANNING WHEN PLANNING TRAINING COUNT BACK FROM YOUR CHAMPIONSHIP WEEKS *REMEMBER A CYCLE (PHASE) SHOULD BE 4-6 WEEKS – BEYOND REAPS MINIMAL BENEFITS

TRAINING Effort and Duration are KEYS in Training Emphasize volume over intensity during early season Volume will drop and intensity will increase as season progresses Interval Training – start safely and slowly The harder the stimulus, the greater is the need for proper recovery

EARLY SEASON 400m Type Baylor/East Carolina Method example: 2 x 600m (3-5 min rest 3 x 300m (same pace) (60 second rest) 3 x 300 (or 200, or 100) (quicker with 3-5 min)

EARLY SEASON (cont’d) continuous 5-person 200’s (relaxed) Hills Cruise Intervals (ex. 5 x 1k with 60 second rest) at threshold (VITAL) Circuit (John Cook, Oregon Circuit) Core (Fred Doyle) Tempo 100’s, 200’s, 300’s , 400’s 40m acceleration circuit

MID SEASON 400m TYPE Continue Threshold work Meets and relay legs Example of interval session: 3x (4 x 200m) at “Date Pace” (30 second rest) 5 minute “Spivey Rule” between sets *Goal Pace can be woven into workouts

LATE SEASON Intensity increases examples: 6 x 200m (2-3 seconds faster than date pace) 2:00 recovery 400m @ race pace (20 second rest) 200m hard (5min rest) repeat 2 x 700m @ 800m time (8-10 min rest) 3 x 200m (relaxed, quick) *300m hard 20 second rest 600m @threshold (5 min rest) *threshold work is maintained

TRY TO MOVE YOUR ATHLETE UP AND DOWN DURING DUAL MEETS IF POSSIBLE

PLAY TO AN ATHLETES STRENGTHS

TOTAL BODY CONDITIONING DEVELOP *Flexibility *Elasticity *COORDINATION *ENDURANCE *RESISTANCE *STRENGTH

TACTICS FIRST 400m is faster than the second Know your opponents strengths and weaknesses

BE PREPARED FOR ANYTHING

PREDICTABILITY SPRINT TYPE = 800m = (400m + 8 seconds) x 2 ALL PURPOSE = 800m = (400m + 7 seconds) x 2 DISTANCE TYPE = 800m = (400m + 6 seconds) x 2

PEAK WHEN IT COUNTS!