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 3000m 1500m Alactic Anaerob. Aerobic 800m 400m 0 50 100 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!