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Here are a just a few notes about Track Session Variety
by Steve Bennett Sydney Australia
www.oztrack.com
(It may interest you to note there is approaching 1600 people on this 400-800-1500 Tips List)
Aerobic Power (VO2max building intervals)
Short reps - short rests eg
3-4 x 6 x 200 rest 30s. The reps are usually done about 3000m-5000m race pace. Scientifically the theory is that these session can boost stroke volume of the heart and aid in development of a higher VO2max and 3km race speed. A higher VO2max should also mean an athlete can stay less lactic at any speed in an 800 or 1500m race.
Because each rep is short it should be easier to maintain good running form than in longer reps.
These sessions can be misused. Athletes can run them too fast and turn them into huge lactic experiences where they blow up near the middle of the session and survive in pieces over the second half. In this situation an athlete will most likely do damage and feel flat for the days after the session. So start easy and progress sensibly.
Athletes usually notice that their hearts tend to beat harder during the recoveries than during the runs. This is "the plan" and it is this occurrence that is theoretically meant to expand the heart chambers. If the athlete is running hard enough that this is happening then there should be adaptation occurring from this sort of training stimulus.
Komen and El Guerrouge are known to perform killer sessions with long reps, Komen was 4-5 x Miles rests long enough to run sub4min on each repeat. El Guerrouge reportedly does 4 x 2000 m in 5:10 with 2 min recovery or 6 x 1000 m in 2:30 with 2 min recovery. The goal in these sessions is to run as far as possible i.e. up to 5min at 3000m race pace and repeat this after a required rest.
There are many different types of sessions that athletes need to do to optimise Speed Endurance. The catch is that to do too many sessions or sessions that are too big or too intense will actually decrease speed endurance by damaging energy systems. Repetitions of 10s or 20s or 40s or 50s all have very different effects. Intervals with long rest run fast have very different effects to Intervals with short rests.
Start early in the season with short repetitions at back straight 400m pace. eg 10 x Flying start 100m runs with 5min active rests and progressing with these until they can be done with good form with shorter rests of 2-3min. As condition improves (demonstrated by good maintenance of form at 400m speed ) these can be extended to 6 x 150m with 5min progressing to 2min at the same pace. Finally a good session to do is 5-6 x 200m with decreasing rests run at about race pace. Rep 1 at start of 400m pace and the last rep done at about finishing pace for a 400m. Rests decrease 5min, 4min, 3min , 2min (and 1min if doing 6 reps).
The athlete also needs to do some sessions of repetitions that are around 40s in duration. For many this is 300m but is best to be adjusted for slower athletes so that it is not over 40s. At high intensities sustained near 40s and above produce a large amount of anaerobic energy contribution that really starts to increase metabolic waste rapidly above 40s. An athlete can do maybe up to 5 reps of 40s with 5min rest but will find even 3 x 50s at a similar pace much more difficult with similar rests. 60s repetitions have been Scientifically reported to tax the anaerobic system maximally but an athlete cannot do very many in a session even with long rests of 15-30min. In the 60s reps the extra problem is that the pace will certainly be much slower than 400m pace. Many athletes do peaking sessions of 2-3 x 40s with long rests eg 8-20min. These are done at 400m race pace and each rep is pretty much maximum effort. These types of longer speed endurance sessions tend to help the athlete have more sustainable speed as they expand the contribution of energy that comes from a special part of the anaerobic system.
Coordination Training.
Athletes can develop great speed up to 40s of effort but still really fade in the final straight of a 400m. To improve this area means putting their body in situations with a high level of acidosis and trying to coordinate to maintain as much speed as possible. The best way to get this in younger athletes is in races. However serious experienced athletes need to do some special sessions to develop this area optimally. These are the most highly stressful sessions and if done more than once or twice a fortnight may cause a drop in performance. It is usual for these sessions to be accompanied by an increase in overall recovery for the athlete in their training week. Sessions like the 5-6 x 200 described above with decreasing rests or 2 x 2 x 200 at 400 pace with 2min rest and 10min between sets. or 3 x 3 x 150m rests 2min and 6min or 300 rest 2min 150m. Most athletes would have finished this type of training as they enter the peak performance phase of their season and would then focus on easier tempo sessions and on being fresh for high quality races. The best performances at 400m usually come when the athlete is fully rested and has had some high quality races over 200m and 400m.
The above information is very specific to 400m , 800 and 1500 athletes also need to do some very hard longer reps.
800m athlete sessions like :
3 x 400 rest 20min at just above 400m speed. I have seen a 1:46 800m runner do 2 x flying400 in 47.6 with an 18min rest. Another 1:49 athlete did 48.7-49.5-50.2 on a grass track with rests 20-25min.
A 1:43 athlete did 600 in 74.5 rest 15min 400 in 48s rest 15min 200 in 24s rest 5min 200 in 24s
1500m athlete sessions like:
1000m at race pace rest 5min 600m hard rest 5min 200
2 x 800 at 1500 pace rest 5-10min then some very fast 150m reps.
The above training is generally performed before the major part of race season (Peak) has started. Athletes should rest and become fresh and focus on racing during the peak. These "gun" sessions should have confirmed for them that they are in good form. Although sometimes athletes may do super crazy shorter volume sessions during a peaking phase to try to send the peak higher. But the plan should be to be fresh and ready to race well in any key race.
Recommended Middle Distance Training Books - Top 3 Books
Better Training For Distance Runners, by David E. Martin, Peter Coe. A comprehensive guide to training.
Price US$18.36 (July 1998) + Postage
If you are a competitive runner who races 800m or further this is a virtual bible in terms for technical advice, training guidelines, and example programs. It covers the science, strategy, and psychology of serious training and competition.
This is a great book.Available from Oztrack Athletic Bookstore
Another good book is Run with the Best
by Australian Coach - Tony BensonIt includes a great deal of discussion about variety in Track Sessions and how to accumulate a good base of aerobic strength.
Find out the truth about how the Kenyans Train in
Train Hard - Win Easy : The Kenyan Way
by Toby Tanser and John MannersThis book is a great way to learn allot about variety in distance running very quickly.
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