Training 800 Meter Runners

The 800-Meters

To be a successful runner you must have:

• Genetics
• Training/Discipline
• Coach with knowledge
• Desire to win and competitive personality

Terminology

• Aerobic Running: running at a pace in which no oxygen debt is accumulated
• Maximum VO2: it is a measurement of the maximum rate at which an individual can utilize oxygen for energy production.
• Anaerobic Training: Running at speed in which an oxygen debt is progressively accumulated.
• Anaerobic threshold training: the point where the body shifts from aerobic to anaerobic work. 168 bpm. (4 mmol lactate/dl)
• Tempo Run: Steady run of at least 20 min at a pace runner can handle for an hour but not longer
• Hill Training: Keypart of a phase of training. Prepares runner for the transition to true speed training. It also replaces the long slow distance base approach to training.
  To get fast you need power. Hills alone will make you strong not fast (speed-strength)

• Fartlek: runs at varying speeds in different terrain, preferably.
• Repetition Running: The main objective is to develop the aerobic and anaerobic capacity of a runner. Usually Can be divide in short, medium and long distance. The relationship of intensity depend of recuperation.
• Interval Running: (the key is recuperation) normally 150-800 meters repetitions with varied rest. Heart rate ~120-160.
• Anaerobic Endurance or Speed Endurance: The ability to tolerate fatigue and maintain both pace and form while running at near maximum intensity for relatively short distance.
  Example: Repeat 300- 400 m training at pace to develop speed

• Circuit Training: variety of exercises with weights/no weights
• Weight Training: exercise using machines and free weights. Apply the intensity in relationship with the training period correspondent.

Genetics

• Muscle fiber proportions
  • Fast twitch fibers
    - Basic speed capacity
    - Lactate tolerance ability

  • Slow Fibers
    - VO2 Max
    - Ability to hold pace

  • Intermediate fibers
    - Best ability to respond to varying types of training
• Muscle fiber Characteristics
• Tolerance to training
• Recovery capacity
• High motivation

Keys to Running 800 meters Fast

• Great ability to Produce Energy during the duration of the 800-m
• Great ability to Run Economically (getting most speed for energy produced in body)
• Ability to Tolerate Discomfort of running hard
• Great strategy to Maximize Abilities.
• Great Training.
• No injuries!

Metabolic Aspects of 800 meters

• Anaerobic than Aerobic
  - Must have anaerobic power for speed
  - Must have aerobic power to race all 800m

• Requires optimal Balance of Anaerobic/Aerobic training… More than any race distance!
• Must be able to produce Maximal Energy
  - Maximal ability to use glycolysis and Krebs cycle
  - Maximal ability to circulate blood and deliver oxygen to muscles

Role of lactate in 800-m

• Lactate ALLOWS for continued energy production at a high rate
• Lactate level represents “borrowed” energy for running fast
• Finish the race with as HIGH a lactate level as possible (pay back the debt on the awards stand)

Training/Discipline

• Coaching Expertise
• Training Facilities
• Life Style Discipline
  - Nutrition
  - Rest/sleep
  - Bad habits

Four Phases of Training

• Adaptation/ Introduction
• Basic Preparation/General and special
• Specific preparation/pre and competitive Competition
• Transitory

Basic Preparation

• Long Distance/continuos running
• Running techniques
• Circuit training
• Weight training
• Fartlek
• Long repetitions
• Extensive intervals

Sample Workout

• Warm up
  - Drills
  - Stretching
  - Strides

• Main Workout
  - Intervals
  - Repetitions
  - Speed
  - Hills
  - Etc…

• Cool down
  - stretch

Specific Training

• Anaerobic Workouts
• Intervals
• Repetition
• Weight Training
• Hills
• Time on the track
  - Pace judgment
  - Aggressive around the corners

Workout

Monday
- 40 Minute AM run
- Drills and Stretch
- 100 Strides
- Stretch
- 30 min Fartlek
- Drills and Stretch
- 100 Strides
- Stretch

Tuesday
- 5 x 1 mile jog
- 6×80 strides
- Circuit training.
- Cool down and stretch

Wednesday
- 40 min run AM aerobic workout
- 30 min cross country
- Drills and stretch
- 10×100 strides

Thursday
- 40 min run Drills
- 2 x 8 x 100 strides
- Circuit Training
- Stretch

Friday
- 15 min run
- Drills and stretch
- Strides
- 1 mile – 1200 – 1000- 800 – 600 – 400
- 10 min cool down
- Stretch

Saturday
- 45 min run
- 10 x 100 strides
- Circuit Training
- Stretch

Sunday
– Off

Pre-Competition

• Anaerobic training
  - Faster repetitions

• Speed Workout
• Weight training

Workout
Monday
Morning workout
- 30 Minute AM run
- Drills and strides
- Circuit Training
- Stretch

2nd Practice
- Warmup
- Drills and Stretch
- 5 X 800 OR 5 X 600 and 200
- Strides
- Stretch

Tuesday
- 30 Min bike
- Weight Room
- Stretch

Wednesday
- Warm Up
- 9 X 300
- Strides
- Cool Down
- 3 X 40 X 10 (Sit-up/Pushup)
- Stretch

Thursday
Morning workout
- 40 Min pool or bike
- Stretch

2nd Practice
- 20 Minute warm-up
- Weight room
- (Sit-up/Pushup)
- Cool Down

Friday
Morning workout
- 30 Min Run
- 10×100 Strides
- (Sit-up/Pushup)
- Strides

2nd Practice
- Warm up
- Ladder
- Cool Down
- Stretch

Saturday
- Warm Up
- Drills
- Stretch
- 12 X 200
- 10 min cool down
- stretch

Sunday
– Off

Competition Workout

- 1 X 600
- 1 X 300
- 1 X 150
- 4 X 400 X 200
- 6 X 150 X 50