![]() Until that point is reached, resist any temptation to increase workout volume.Ħ x 200m is a staple middle distance workout for many coaches because of its specificity, effectiveness, and ease to progress the 800m athlete’s ability to run efficiency at race pace.Īny questions? Direct Message me on twitter. Examples of interval workouts include 10 x 400m at 5k pace with 200m recovery. It makes sense to add more reps when the athlete can easily perform 6 x 200m with a work-to-rest ratio of 1:1/2 without running slower than 800m race pace on any 200m rep. Try a free 7-day trial of Premium Access Complete. Appropriate, progressive shortening of the rest periods will result in enhancement of the athlete’s speed-endurance abilities. When in doubt, allow for more recovery time, so the athlete can return to useful speeds on the remaining repetitions. If the athlete does start to run slower on any 200m rep, then the session is losing its value. ![]() One of the best ways to progress this workout is to gradually shorten the recovery periods after each rep, provided doing so does not diminish the speed of any subsequent 200m repeat. Therefore, the recovery periods after each rep starts off generous, usually a 1:4 work-to-rest ratio, so the athlete does not become excessively fatigued at any point in the session. Remember, high-end speed work is best learned and practiced with relatively low levels of fatigue. I guess, technically, this would fall under the umbrella of glycolytic short speed endurance. The session enhances the athlete’s ability to express high forces upon foot strike over short ground contact times. The workouts and training modalities listed in the article are not always the best method. This workout can be performed throughout a season as a go-to race pace session. I like this session because it offers the 800m athlete manageable intervals to effectively increase their familiarity and confidence at race speeds. ![]() This is a classic middle distance workout and is useful for novice to world class athletes. I think 37.5 at the end of the GPP might be a tad ambitious, or am I being over cautious, thoughts folks please.Recovery - 2 minutes walk/jog after each rep Such workouts could be called whatever, I just say distance and time Could be 5x200m in around 27sec with 3-4min. During certain period transitioning from extensive to speed endurance he simply does running workouts like for example: 3 x 300m in 40-41sec with rest of 4-6min or 4 x 250m in around 34-35sec with similar rest. Let’s presume he would be able to run 300m in about 37.5 during the end of GPP while preparing for the next season with the focus on 200m. So let’s take that particular sprinter with 200m PB of 23.3. A sprinter who prepares for 200m would generally work in the intensive zone easier looking at metabolic cost compared with a sprinter preparing for 400m. Transitioning from extensive tempo to speed endurance running sessions could be whatever you want to call them, it’s a matter of the coach how he likes to call them like intensive tempo, “control speed” or simply running at certain speed and distance. I group what I call intensive tempo sessions not just these traditional ones like 6-10x200m with 1-2min recovery at around 80% max or 6x300m with limited rest periods. 800m Endurance Workouts Aerobic and Anaerobic. Speed workouts that increase your maximum velocity in the 200m 30 meter acceleration zone 10 IN 20 OUT 10 IN decelerate 30 meter acceleration zone. That is why I’m not sure about unfavourable fibre conversion.įor sure intensive tempo might be understood and applied differently and often it might depend for what event athlete prepares. Workouts for off-season to be faster and more efficient 1500m sprinters. My best 30m fly is 3.03 and I ran same time in this test using different approaches. Maybe intensive tempo didn’t slow me down b/c I’m not very talented with speed having 200m PB of 22.51 and 400m 47.95. However, the point is that when I tested my max speed in 30m fly-in, the times weren’t slower during the seasons when more intensive tempo was used. Other seasons were more like going from extensive (I just used very traditional aerobic training, some faltrek runs of 1-2min in duration) moving strait to special endurance and speed endurance sessions. Early to Mid Winter a) 5 min easy run on grass b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest: 2.5 min rest between sets (E.g. For sure did short speed sessions as well. Two best seasons were when I did sessions of intensive tempo for more than two month and during the last stage of preparation, sessions were more like what we call speed endurance. I used different approuches to prepare for 400m. I really wish to know about a possibility of unfavourable fibre conversion.
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