800 METERS“THE MYSTERY ZONE”

Steve GardinerUMass 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

0 50 100

400m

800m

1500m

3000m

AlacticAnaerob.Aerobic

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 SEASON400m 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 SEASON400m 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!