4 x 400m-800m-2K SuperSet
4 x 400m-800m-2K SuperSet
Designed for 1/2 Marathon runners
Intensity
400m at 5K
800m at 10K
2K at Goal 13.1
Recovery
5 minutes between sets
Exertion
8/10
Periodization
Specific Period, Intensification Block
Context & Details
Supersets are simply two or more work intervals bound together with no intervening recovery — and with running speed gradually decreasing over the successive work segments. Adopted from the strength-training community, supersets enhance a runner’s ability to sustain desired paces in the face of heightened fatigue.
Supersets start off with a relatively short, but high-intensity rep, like 400m at 5K pace. The next segment is a slightly less intense and longer rep, such as 800m at 10K pace. Finally, supersets conclude with a longer rep at goal race pace, for example, 2,000m at Goal Half Marathon clip.
There are no recoveries between the 400m and 800m segments or between the 800m and 2,000m. One way to think of supersets is as high-intensity fartleks.
Supersets significantly upgrade improvement to running speed, acidosis tolerance (which is the body’s ability to tolerate rises in acidity within the muscles associated with heavy hydrogen ion production), lactate-clearance rate, lactate-threshold speed, and running economy.
Supersets are taxing sessions. They’re best introduced in Specific Periods where the focus is on extending and sustaining a runner’s ability to run a target pace for a given distance. Ideally, once a runner has successful completed the General and Foundation Periods of training they’re ready to withstand and positively adapt to the high intensity and high volume demands of supersets.
Progress with supersets can be measured two ways: either increase the duration of uninterrupted running by extending the length of each segment with a superset or decrease the recovery time between supersets.
I personally favor processing subsequent runs of superset workouts by declining the recovery interval between sets. What this demonstrates is an improving tolerance and ability to withstand the target speeds, which means running economy is rapidly improving, and the race day “wall” of fatigue is moving closer and closer towards to finish line.
Continue Learning
Join the Scholar Program for $29 to learn more about successful 1/2 Marathon Training and get unlimited access to courses and training programs on distance running.
Good books on 1/2 Marathon training
The Science of Winning: Planning, Periodizing and Optimizing Swim Training by Jan Olbrecht
Train Hard, Win Easy: The Kenyan Way by Toby Tanser
The Science and Practice of Middle and Long Distance Running by Philip Hayes, Richard Blagrove
Daniels Distance Running Formula by Jack Daniels