![]() Rest 3 minutes after each run, and 5 minutes between each set. Long Speed:Īfter each run 1 x 50m, then rest 6 - 8 min.ĩ0 seconds rest for the 90s 3 min rest between 90s setĥ min rest after the 500s, 4 min rest after the 400s, and 3 min rest after 200sĦ - 8 min rest after the 600 & 450 90 seconds rest for the 90sĦ - 8 X 100m (6 - 8 min rest after each run)Ĥ - 6 x 200m (6 - 8 min rest after each run)ġ65m, 2 x 135m, 2 x 120m (7 - 10 min rest after each run)ġ80m, 165m, 150m, 2 x135m (7 - 10 min rest after each run) The speed endurance workouts prep the body for running at high speeds for 800 meters.Īll workouts are at 90 - 100% speed unless otherwise noted.įor short speed workouts, make sure to put all effort into sprinting. As you get stronger, your runs can get longer.īelow are three different types of speed workouts for 800m runners: velocity, speed endurance, and long speed endurance.įor the 800m, one needs to be fast, so the velocity workouts will resemble short sprinter workouts. As you get stronger, your runs can get longer. Short Speed Endurance Sprint Distances: 70 to 120 meters Long Speed Endurance Sprint Distances: 120 to 150 meters Short SE Session Volume Range: 150 to 400 meters Long SE Session Volume Range: 200 to 500 meters Rest Periods: 1-2 minutes per distance sprinted (ex. In early off season, do runs for 30 – 35 minutes. This workout is both anaerobic and aerobic. Run for 1 minute at high intensity, then jog for 1 minute. Energy will be drawn from stored sources when your heart rate exceeds max. Anaerobic workouts draw energy from stored fuel in the form of glucose and glycogen. ![]() Aerobic workouts draw energy from oxygen in your blood, so your heart rate will be lower (55 – 85% of your maximum heart rate). It is essential to do the type of sprinting you will be doing in competition during practice.Ĩ00 meter endurance requires anaerobic and aerobic training. For the best results, you should run these workouts at the described pace and distance with extreme focus and a competition mindset. This includes some preliminary movements, stretches, and drills. When doing these workouts, be sure to do a proper warm-up beforehand. The following contains workouts that focus on these categories of training. Speed training will increase the velocity and intensity at which you can run. Endurance training must focus on both anaerobic and aerobic exercise to maximize your power and energy during a race. To be able to run like a top 800-meter runner, athletes must train different aspects of speed and endurance. So, an athlete that has top speed and endurance, combined with a lot of determination, will be able to succeed in the 800. ![]() When racing, runners that can maintain maximum velocity for long periods of time will be extremely fast. To train the endurance of speed, focus on developing basic speed, marathon-specific work closer to race day, training at the right speed, and interval training. Over the last decades, as athletes have become increasingly faster and faster, it has been thought of more as a long sprint, rather than a mid-distance run. Running the 800 meter requires elite speed and endurance.
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