![]() If you are not sure when to do these track workouts or if you would like to follow a training schedule, check out my 800m training program. Due to the length of the 800m race and being that it is considered an endurance event, it is still quite short and the demands for speed endurance training becomes very important as the human body is only capable of maintaining a near maximal velocity for a limited amount of time.īelow is a list of a few 800m speed and long speed endurance workouts you can use for training the Anaerobic Glycolytic energy system. The 800m race is a combination of power, speed, speed endurance, and aerobic power. Workouts that increase your speed endurance in the 800m 25-30min run of recent timed mile pace.If you are not sure when to do these track workouts or if you would like to follow a training schedule, check out my 800m training program.Ģ0-25min run 70-80% of recent timed mile pace Training at or just below the anaerobic threshold will develop and increase the efficient use of glycogen as the primary energy source. Training with workout intensities near the anaerobic threshold allows a runner to maximize their aerobic systems efficient use of glycogen while expanding the aerobic system to higher levels.īelow is a list of a few 800m specific workouts at intensities just below the anaerobic threshold (150-170 bpm). The runner will have to rely on the anaerobic system to help assist the aerobic system in order to maintain an intensity that is greater or equal to the 170bpm or 85-90% V02 max. When a 800m runner is training above a heart rate of around 170 bpm or 85-90% of their Vo2 max, their body’s aerobic system will no longer be able to completely supply the energy necessary to sustain that intensity or above. The 800m race is a very fast paced endurance race that is around 50% aerobic and 50% anaerobic. Workouts that increase your anaerobic threshold for the 800m 60-80min run 80-100min run Make 10% total weekly volume increases to reduce the chance of injury due to heavy increases in mileage.Key: ‘ = minutesĢ0-30min run 50-70% effort (lower %age = fatty acids and higher %age = glycogen)Īs the 800m athlete’s capacity increases over the season: IMPORTANT: If you are an 800 meter athlete and try to run these 800m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 800m workout was intended to train. Training with workout intensities at or below this intensity will challenge the aerobic system to use fatty acids and save glycogen for higher intensities.īelow is a list of a few 800m aerobic threshold workout intensities that will help train the aerobic system to use fatty acids and glycogen without the accumulation of lactic acid and hydrogen ions. ![]() Once the runner increases their effort above this rate, their body’s primary fuel needs will shift from fatty acids to glycogen without any accumulation of lactic acid or hydrogen ions. When a runner is training at a heart rate below 130-150 beats per minute (bpm) or 65% of Vo2 max, their body’s aerobic system will use fatty acids as the primary fuel source. The 800m race is a very fast paced endurance race that is roughly around 50% aerobic and 50% anaerobic. Workouts that challenge your aerobic threshold for the 800m Key: ‘ = minutesĤ-8x 45 second runs 80-85% effort with a recovery of 3-5′Ĩ-15x Long Hill sprint (80-120m) 80-85% effort with walk downhill recovery. IMPORTANT: If you are a high school or college 800 meter athlete and try to run these 800m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 800m workouts are intended to train. ![]() The anaerobic capacity workouts are designed to expand the anaerobic energy system and enable an 800m athlete to build a good foundation for improving their anaerobic power.īelow is a list of a few 800m anaerobic capacity workouts you can try to help train the Anaerobic Glycolytic energy system. In order to maximize one’s anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. The 800m is more anaerobic than most endurance runners think. Workouts that increase your anaerobic capacity in the 800m
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