3 x (3 x 500m)
3 x (3 x 500m)
Designed for 800m runners
Intensity
500m reps at 3,000m pace
Recovery
200m walk/jog between reps in a set
4-6 minutes between sets
Exertion
8/10
Periodization
Foundation Period, Intensification Block
Context & Details
Aerobic Capacity is thought of as a general quality. The development of specific qualities, like Aerobic Power (also called Speed-Endurance), are dependant on the conditioning of general qualities. When subject to specific training, an athlete in better general condition has the potential to develop at a faster rate and ultimately perform at a higher level.
Knowing this, many coaches invest large periods of training to general conditioning. Which is sound practice.
And at the same time, many coaches think of general conditioning as being similar, if not identical, for every runner. Which is not sound practice.
Authur Lydiard championed this line of thought with his “Marathon Style” high mileage base phase. The 800m runner through 10K runner all put in the same 100-mile weeks for 6 months to build an aerobic base.
But general conditioning which benefits a 10K runner doesn’t benefit the 800m runner as much. We know today that even general conditioning work should have a degree of specificity to it be highly beneficial.
Advancing aerobic capacity in competitive runners is a function of upgrading lactate-threshold velocity.
Author Owen Andersen gives a great definition of lactate-threshold speed as “a function of the rate at which lactate moves out of the muscles into the blood during running and of the rapidity with which muscles and the heart remove lactate from the blood.”
There are a variety of methods available to improve lactate-threshold velocity in runners.
The most common method is tempo running — and if performed at the correct intensity, for an appropriate duration, it’s highly effective.
The definition of tempo running is event-specific. The speed and duration of tempo running vary depending on the individual and event they’re training towards.
For the 10K runner, regularly performing 30 - 40 minute continuous runs at their 15K to 1/2 marathon race pace can be a highly beneficial stimulus to upgrade their aerobic capacity. For the 800m runner, that’s too long and too slow of running to be of significant benefit. A tempo running session like today’s workout of 3 x (3 x 500m) performed at 3,000m pace, would be more effective.
Two key goals of 800-meter training are to optimize both muscular power and lactate-threshold velocity.
This workout emphasizes higher-velocity running, 3K pace, which will develop neuromuscular power steadily over time. And because of the higher intensity, running economy is enhanced and high blood-lactate levels are generated. Both of these factors lead to advances in lactate-threshold speed.
This type of session is best to introduce early in the Foundation Period of training and repeat once a week, for about 6 - 8 weeks, if possible.
There are two ways to advance the intensity of the workout. First, shorten the rest intervals. Then once those are down to 30 seconds between reps and 3 minutes between sets, increase the tempo of the 500m reps by 1 to 3 seconds, while keeping the rest short.
For the 800m runner, this style of tempo running will set them up to better cope with Lactate (Acidosis) Tolerance training when done in the Specific Period. Which, in turn, during the Performance Period will ultimately result in less drastic deceleration in the final 200m in races.
Continue Learning
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Good books on 800m training
Nick Symmonds' 2012 Training Log eBook via RunGum website
Winning Running by Seb Coe
Running Science by Own Anderson
Modern Training and Physiology for Middle and Long-Distance Runners by John Davis