2 x (8 x 400m) + 1 x 400m A.U.G.
2 x (8 x 400m) + 1 x 400m A.U.G.
Designed for 1500m runners
Intensity
400s at 5K effort
Final 400m rep at All You Got effort
Recovery
100m jog or steady between 400s in a set
4 - 6 minutes between sets
Exertion
8/10
Periodization
Foundation Period, Extension Block
Context & Details
One important aim of training for events longer than 400m is to improve the runner’s aerobic capacity. This is best done in the early period of training, such as the general and foundational periods, as in later periods the emphasis shifts to translating the improved aerobic capacity to aerobic power.
There are several key biological structure enhancements in the body that result from training that upgrades aerobic capacity, including:
Increase in the number and size of mitochondria
Increase in the concentration of enzyme within the mitochondria
Increase in capillary density
Conversation of some fast-twitch glycolytic fibers into fast-twitch oxidative
Perhaps the most traditional method to elicit aerobic capacity improvements is through a high volume of a moderate pace, or aerobic, running. This was the method famed New Zealand coach Arthur Lydiard employed with his Base Phase of 100-mile weeks “Marathon style” training regime.
For those not wanting, or able, to log 100-mile weeks of steady running for 6 months there is good news — there is another method of training, which is just as effective, to stimulate significant upgrades in aerobic capacity:
A high density of high intensity (3K - 5K pace) short repetitions (200m - 600m) performed with short (30” - 60”) recoveries.
At first pass, repetitions of 200m - 600m separated by short recoveries would appear to benefit a runner’s anaerobic capacity, but the improvements of the aerobic system happen most rapidly and effectively when muscles are used at, or close to, their maximal aerobic capacity.
Higher intensity running, like 3K - 5K pace, will result in a degree of anaerobic metabolism stimulation, resulting in a high production of lactate, which will spill over into the bloodstream creating an acidosis situation. The frequent, but short, recovery intervals (in today’s session, 100m of light intensity running) allow for excessive lactate to be buffered and cleared before the start of the next rep. The flushing happens fairly rapidly since the duration of intensity was short (less than 2 minutes) so fatigue disappears, making the next short, high-intensity repetition possible, and resulting in high-grade aerobic stress.
Additionally, this type of training will foster upgrades in lactate-threshold speed, resistance to fatigue, and running economy — all of which are critical performance variables for the miler.
The final 400m rep at All You Got effort is included to prepare the miler for the sensations they’ll face on the bell lap come race day.
Early runnings of this session in the Foundation Period will focus on effort, not pace. A runner untrained to this type of work will see their pace slacken deeper into the session during their first 1 - 3 attempts of this session — and that’s OK. In fact, it’s expected. Provided the effort is sustained and the pace doesn’t drop by more than 10 seconds per 400m the runner is getting desired stress to stimulate adaption and improvement in aerobic capacity.
As the runner’s aerobic capacity improves two things will happen on successive reruns of this session:
The recovery interval will shorten
The pace won’t decline as much, if at all, in the final reps
When this happens it’s a clear indication the runner’s aerobic capacity has improved.
Continue Learning
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Good books on 1500m training
Better Training for Distance Runners by Peter Coe
Winning Running by Peter Coe
Running Science by Own Anderson
Modern Training and Physiology for Middle and Long-Distance Runners by John Davis