logo Innovation in Sports Nutrition: Articles/ 800 Meter Race Training
logo

Custom Sports Drinks
Products
Articles
Feature Article
Contacts
Links
Ingredients

Energy Drink Training Information

We hope that you find this article interesting. Please feel free to ask additional questions

800 Meter Race Training

"I would say the 800 is about 65 percent anaerobic and 35 percent aerobic," said UW head coach Don Yentes, who was on hand at Harry Geldien Stadium. "You have to find that kid with the special mix. Not necessarily somebody that can go out and run 10 miles every day, but somebody who can sprint and go for awhile. Really, we're looking for (boys) who run 48 (seconds) or under in the quarter to run in the 800.

"If a girl runs 57 seconds in the quarter she may end up being a good 800 runner. At the college level, 57 seconds in the 400 means she'll run one round and sit down because she's not advancing."

The 800 meter specialist has a very unique job. This athlete must become proficient in the use of 2 energy systems in order to become the best runner he/she can be. It is essential that the 800 meter runner becomes well trained in both the aerobic endurance, and the anaerobic endurance energy system.

All races in the Endurance Events entail both an Aerobic, as well as, an Anaerobic Contribution. Each event will also have an element of demand to be successful. There is a constant physiologic and necessary demand that must be met while racing. This energy demand at a constant level will be defined as the combined zone. The combined zone relates to the fact that endurance events have very specific energy demands, aerobically and anaerobically. There is also a demand that will far exceed the constant nature of racing, which must also be met to be successful. This excessive demand is defined as the Critical Zone of racing. In reviewing the table below we are able be to study the best training regimes that will match physiological capabilities, training adaptations, and specific event demands.

Aerobic/Anaerobic Contributions in the Combined Zone

Event Aerobic Anaerobic Glycolytic Anaerobic Alactic
800 Meters 40% 55% 5%
1500 Meters 50% 48% 2%
3000 Meters 70% 30% <1%
5000 Meters 80% 20% <1%
10,000 Meters 90% 10% <1%
Marathon 98% 2% 0%


This basic workout gives you a good feel for a basic training plan for 800 meter race training. Keep in mind that you need to add some flexibilit to your 800 meter race training.

Early Season
The focus of this stage is to build endurance and tempo running abilitiies. Monday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Tuesday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace.
Wednesday Workout do this workout on the grass if possible in order to ease muscle damage. 3 x 2min with 5 - 8 min jog recovery. 4x400 with 3min jog recovery. Run the intervals hard.
Thursday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Friday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace.
Saturday long easy run.
Sunday -off.


Mid Season
Now you want to start racing and building in more structure intervals into the mix. It's a good idea to rest two days before a race and run easy (with drills) the day before. Take an easy week in between the early season and mid season phases. In general, you want to start easy, progress for 4-6 weeks and then take an easy week and build up to higher than you left off before.


Monday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Tuesday Race!
Wednesday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills.
Thursday Workout do this workout on the grass if possible in order to ease muscle damage 3 x 2min with 5 - 8 min jog recovery. 4x400 with 3min jog recovery. Run the intervals hard.
Friday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace.
Saturday long easy run.
Sunday -off


Championship Season
Monday Workout 3x400w/150walk 50 jog recovery. 3x200w//150walk 50 jog recovery
Tuesday Workout Easy 30 mins
Wednesday Light Workout 1x400 at goal race pace, 3x200 faster than race pace w/ 3:00 rec
Thursday Workout Easy 30 mins
Friday Easy 20 mins
Saturday Race 800m
Sunday Rest


good luck

-chris.


Legal | 2004 Custom training Products Inc. | Contact