2 x (3 x 40m flys) + 2 x (3 x 200m) + 20 mins Steady
2 x (3 x 40m flys) + 2 x (3 x 200m) + 20 mins Steady
Intensity
40m flys @ Max Speed
200s @ 800m pace
20 mins Steady @ 15K pace
Recovery
2-3 minutes after each 40m rep
60 seconds after 200m reps
6 minutes walk/jog between every set
Exertion
7/10
Periodization
Foundational Period, Stabilization Block
Context & Details
There’s a lot going on in this workout.
I originally wrote this for an early 40s age Master’s middle-distance runner I coach. Who, in his 20s, was a national class 800m/1500m runner for the Farm Team.
This is a good example of how to sequence sessions with mixed stimuli. The order of operations for this workout is as follows: Pure Speed — Aerobic Power — Aerobic Cpacity.
The key here is to prioritize the most neurologically fatiguing work first, then systemically work down to the more metabolically fatiguing work last.
Why?
The 800m is a blended event of speed-endurance, with a higher speed than endurance demand. With that in mind, it is important to practice running fast often, in a fresh state, and why the max speed fly 40m sprints are first in this session.
Speed-Endurance can also be thought of as power (which can be expressed as Speed x Strength). For 800m runners, this means the higher max speed you can run and the higher strength possessed (both maximal muscular strength and aerobic strength) equates to a better 800m runner. This workout, which happens in earlier stages of training (the Foundational Period, Stabilization Block), aims to improve these critical qualities.
The 200s with short recovery (1:2 work:rest ratio) within each set is designed to stimulate an enhancement to the athlete’s Aerobic Power, while the 20 minutes of steady running at the end of the session are to advance their Aerobic Work Capacity plus rapidness of recovery (aerobic strength).
The only reps on which the pace matters are the 200s. These should be run at 800m Date Pace, while the 40m flys and 20 minutes Steady are performed on effort.
If you want to learn more about how to structure highly effective modern 800m training sign-up now to become a Scholar Program member and get access to lectures and courses from Steve Magness and me on the topic.