Perhaps the first 20m-30m realistically can be run at top speed, the rest of the way the runner will feel like they’re running in sand - and that’s the point! The 100m rep should be very difficult due to the accelerating acidic environment caused by lactate flooding into the bloodstream. Ninety seconds rest is not enough time for lactate clearance to happen so this makes the 100m rep an exercise of sheer willpower. The construction of this workout with reps at high velocities combined with very short recovery periods create a highly acidic environment within the body.įrom my experience, the runner usually first starts to feel and show the effects of fatigue and slow down somewhere in the final 100m of the 200m rep. The aim is to teach the body how to endure race speeds, coping with building amounts of fatigue and acidosis, so the 800m runner will decelerate less in the final stages of the race. Most Lactate Tolerance sessions are also called Speed-Endurance. You can read more about the difference in this Super Running blog post. And Lactate Tolerance training does not improve Lactate Threshold. Lactate Threshold training does not help with acidosis tolerance. Lactate Threshold training is aimed at delaying acidosis while Lactate Tolerance training is aimed at coping with acidosis. This workout specifically targets improvement of the runner’s Lactate Tolerance. Training determines where a runner’s current abilities fall within their own genetic range.Īll three of these biomotor qualities are trainable and should be make up the bulk of the 800m runner’s difficult training efforts throughout the season. Genetics determines the range within which a runner can improve. Running success, in any event, is a combination of both generic and training factors. Maximum strength - both of the muscular and aerobic variety. There are 3 main biomotor qualities that determine 800m performance ability. If we think of 800m runners as “endurance sprinters” then training for the event gets really simple. Once you introduce them into your training, you’ll want to do them and/or similar workouts once every seven to ten days to develop speed and high-intensity fatigue resistance and then maintain these capacities until you race.Full recovery as needed (8-15 minutes) between sets When should you do 600m breakdowns? They’re pretty challenging, so you should keep them out of your training until you’re within 10 weeks of a race and actively pursuing peak race fitness. Incorporating 600m Breakdowns into Your Training You should finish a session of 600m breakdowns feeling as much exhilarated by the speed you attained as you do tired from the effort. Because 600m breakdowns are not highly race-specific for distance runners, they are not intended to be among the toughest workouts you do. Main set: Run 2-3 x (600m, 400m, 300m, 200m fast with 300m jog recoveries)Įven the advanced version of 600m breakdowns is not a killer workout. Warmup: Run 20 minutes easy, dynamic flexibility, strides Main set: Run 600m, 400m, 300m, and 200m fast with slow, 300m jogging recoveries between fast intervalsĬooldown: Run 10 minutes easy Advanced Version Warmup: Run 10 minutes easy, dynamic flexibility, strides Here are two versions of the 600m breakdowns workout: Beginner Version Write your times down in your training log for comparison with future 600m breakdown sessions. Go very hard but stay relaxed and take the edge off the misery you would feel in a true all-out effort. How fast should you run the fast intervals? Almost - but not quite - as fast as you can. Finally, run a few strides (100m runs at 90% sprint speed). Start with some light jogging, then perform some dynamic flexibility exercises, such as giant walking lunges and standing forward-backward and side-to-side leg swings. Like all workouts involving very fast running, 600m breakdowns require a thorough warmup. Six-hundred-meter breakdowns develop speed in a way that helps you improve your 5K, 10K, half marathon and marathon times - not your 100m dash time! So, by no means is this a sprinter’s workout. But those 600m intervals are long enough to also test and develop your body’s fatigue resistance at faster speeds. These intervals are short enough to be run very quickly and thus develop the speed and sharpness you need to achieve your race goals. The workout consists of fast intervals of 600, 400, 300, and 200 meters run in descending order. Whether you’re a first-year runner or a veteran competitor, whether you race 5Ks or marathons, there’s a place for 600-meter breakdowns in your training.
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