2 x (3 x 120m), 4 x 200m
2 x (3 x 120m), 4 x 200m
Designed for 800m runners
Intensity
120m reps at 400m speed
200m reps at 800m pace
Recovery
90 seconds between 120m reps in a set
8 - 10 minutes between sets
200m jog in 60 - 90 seconds between 200s
Exertion
9/10
Periodization
Specific Period, Intensification Block
Context & Details
The 800m can be thought of as a Power-Endurance event. Runners are tasked with producing and sustaining a high degree of force for 2 laps. To successfully meet this demand a half-miler needs a high degree of maximal muscular strength, coordination, and event-specific endurance.
Many coaches and runners have a metabolic model of performance which results in the purpose of training to develop energy system efficacy. But metabolic models of performance only explain roughly 70% - 80% of middle- and long-distance performance. Factors such as neuromuscular enhancement, neural control, muscle force and elasticity, and running mechanics also influence running performance and should not be ignored in training — especially training of middle-distance runners.
Today’s session was designed to stimulate holistic upgrades in 800m ability.
This session can be thought of as Speed-Endurance or Power-Endurance session, or what Eastern Bloc coaches called “Special Endurance.”
The 120m reps at 400m pace with limited recovery develop maximal muscular strength, coordination, and acidosis tolerance. The goal for the runner is to record roughly the same time on every 120m rep, despite increasing levels of fatigue and acidosis.
The recovery between sets needs to be long and very easy.
It can include walking, jogging, and even some sitting down. Eight to 10 minutes of very light activity is adequate time for full lactate clearance and ATP resynthesis to occur. This leaves the athlete almost fully metabolic refreshed for the second set of 120s.
FYI: the second set may be slightly slower as the athlete will be experiencing some neuromuscular fatigue. That’s OK. Since upgrading power-endurance capacity is another desired stimulus of this session, slightly compromising the neuromuscular system to signal upgrades in power-endurance capacity is a trade-off worth making.
After the sets of 120m speed-endurance reps are complete the runner, now adequately fatigued, both metabolically and neuromuscularly, is ready for the specific endurance segment of 4 x 200m at 800m pace with 200m recovery.
The goal of this part of the workout is to rehearse sustaining 800m pace in an accelerating state of fatigue, as will be in the case in the final 400m on race day. Acidosis tolerance, resistance to fatigue, and lactate-threshold velocity are all upgraded. Even though this segment of the workout is only 800m of total work and will take roughly 5 - 6 minutes to complete (including recovery periods) it’s a very potent stimulus that will elicit strong adaption signaling.
I like this workout, or a variant of it, to be a cornerstone session of 800m training in the Specific Period, performed about once every 7 - 12 days. Progress is measured not by a quicking of the pace but by maintaining the pace on shorter rest intervals. As the runner adapts, the construction of the portion could evolve to 3 x 300m or 2 x 400m at 800m pace on a 1:1 or 1:1/2 work:rest ratio.
Continue Learning
Join the Scholar Program for $29 to learn more about successful 800m Training and get unlimited access to courses and training programs on middle-distance running.
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