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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!

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