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Training for the Elite 800m runner

 I.  Historical

In 1938 the experiments, by Woldemar Gerschler and Dr. Hans Reindell of the University of Freiburg in Germany to develop cardiovascular fitness, led to the scientific method of Interval Training. The training to increase cardiovascular fitness and stroke volume included a fast paced run with a relief of 90 seconds or a heart rate recovery of 120 bpm between efforts, Gershler also divided the calendar year into three training periods:
   1. Cross country that included long runs of up to 12 miles
   2. Quantity intervals, longer components of running with longer relief periods
   3. Quality intervals, with shorter components such as 12 x 200 meters with shorter periods of recovery.
During the competitive season:
   • Mileage was greatly reduced
   • Intervals shortened, and
   • Running pace intensified
Gershler is considered by many track experts as the Father of Interval Training and the designer of periodization.

In 1938 Rudy Harbig began using Gershlers scientific approach to training. He ran intervals that included 1000m and 1200m. In 1939 Harbig ran 5x200m in 23 to 24.7 seconds, and on July 15, 1939 he ran a landmark world record for 800m in 1:46.6 that lasted 16 years. He later ran another world record 46.0 for 400m. Roger Moens of Belgium (silver medalist 800m 1956) coached by Gershler, lowered the 800m record to 1:45.7 in 1955.

 II.  Major objectives of the Middle Distance Runner

A. Primary Aim

The primary aim of the runner and his coach is to improve the athlete’s competitive times and to reach his peak when it really counts. Before any type of macrocycle can be formulated with the proper components, the coach must first determine the runner’s strengths and weaknesses and set attainable goals. The overloads should be deployed not only on weaknesses but on strength as well. All components should be worked on throughout the phases with steady aerobic base kept throughout all the cycles. 

B. Physiology of 800m running

1. Vital Capacity: this is the volume of gas that can be expelled from the lungs following a maximal inspiration. Trained athletes can expel about 5.79 liters. Untrained males of the same age can expel about 4.8 liters.
2. MBC: Maximum Breathing Capacity is the volume of air that can be breathed per minute. Trained male distance runners hove a MBC of 208 liters per minute. Untrained moles have a MBC of about 120 to 170 liters per minute.
3. Oxygen Debt: this refers to immediate detonation of energy that depletes the stored oxygen in the muscles. Oxygen debt is the excess oxygen used to restore and resynthesize the anaerobic stores and bring everything back to its original state. The larger the oxygen debt that can be incurred usually the better the performance. A debt of 12 liters of oxygen is not uncommon among superior sprinters. This debt is assigned at birth and training can do little to improve this dimension.
4. Maximum Oxygen Uptake: this is the capacity of the body to consume oxygen during exhaustive exercise. This capacity is dependent upon pulmonary ventilation, cardiac output, and the oxygen carrying capacity of the blood. This measure is taken with maximal oxygen intake in liters per minute correlated with body weight. Superior middle distance runners range between 72.3 to 81.4. A higher oxygen uptake is not always a predictor of success in middle distance or distance running.

C. Running with oxygen debt

The 800m event is one of the most difficult and unpredictable of all middle distance events. Because of the rapid pace of the 800m and the type of energy being utilized (intermediate, non-oxidative sources, overlapping, high energy compounds begin at onset, before energy reserve is exhausted, energy from non-oxidative source is supplied.)

A close examination of the world record (1:41.11 by Wilson Kipketer) would suggest that the event is nothing short of a long sprint, averaging out to 50.55 per lap and 25.28 per 200m. It is also now common for world class 800m runners to run the first lap in 49.5 and not slow down perceptively. However, in the later stages of the race, usually at 600m, everyone will start a dead sprint for the finish. Inevitably, everyone at this stage will begin to slow down, and the runner who is able to hold his form and slows down the least will be the winner. This dead sprint that characterizes most 800m races means that runners are in a mostly anaerobic state, as they are relying on glucose for energy to finish the race. But without oxygen to breakdown the glucose there is a back up, in the cycle, causing lactate to be the end product of glycolis itself. The tremendous build up of lactate causes the acidity in the muscle and the cramping. Simply stated, the demand for oxygen exceeds the supply, thus the slow down. Training in this state at times will greatly benefit the 800m runner.

It has already been established that the 800m is approximately 57% aerobic and 43% anaerobic. In terms of racing tactics and strategy, depending upon the runners personal record for 400m, this metabolic load can shift dramatically. If the runners personal record is 48 seconds and the first lap is run in 50 seconds, a great oxygen debt has incurred. The debt is probably about 90% or 60-40% for the first lap. If the anticipated next lap is 53 seconds this would be difficult because of the metabolic load and coping with acute acidosis. Specialized anaerobic endurance training will help the runner meet these physiological demands in the later stages of the race. 

D. Aerobic and anaerobic Training

Anaerobic training is done at about 80% of the V0₂ Max or 80 to 95% of the maximum heart rate. Aerobic training is done at 55 to 75% of the V0₂ Max or 70 to 80% maximum heart rate. Anaerobic conditioning by lay terms is comfortably hard (lactate ventilatory threshold). Aerobic training is usually referred to as moderate, where increasing the pace would begin to feel uncomfortable. The 800m requires speed, anaerobic endurance and strength. The shorter the race the greater the anaerobic effort needed. The runner who depends largely on aerobic conditioning (over 75 miles per week) and ignores the fast twitch high intensity training will be ill-prepared for racing and countering an opponent’s challenge at the later stages of the race. Little benefits or measurable cardio respiratory improvement is derived from V0₂ Max beyond more than 60 to 75 miles per week for elite runners. For young developing runners mileage should be kept well below this average.

Table 1: Aerobic / Anaerobic vs. distance

E. Quantity vs. quality

After years of intense training a runner's V0₂ Max stabilizes. Continued high mileage then will prove to be futile since the aerobic capacity has been in the preparatory phase. A runner should focus upon quality rather than quantity. In the words of Peter Coe, (Olympic Champion Sebastian Coe’s dad and mentor):
   • For the middle distance runner the final determination is speed. I favor intensity and quality before quantity. You are working on the athlete to run quickly.
   • Recovery times in any form of training are absolutely essential.

Simply stated you must teach the body to run fast. Strength, endurance, speed endurance, speed and flexibility are the major objectives of the middle distance runner’s running program and should be worked on throughout the phases. At the end of the training phase the recovery, or the tapering, leads to adaptive over-compensation. Improved competitive performances should follow if the specific stresses were appropriately administered during the phases.

 III.  Preparing for the 800m

Although most 800m runners use a wide variety of modalities to train, certain practical applications designed to produce the desired biological adaptations for the event during the transition phase, must be observed. Training must be specific because the body always responds to the type of stresses placed upon it. At first, especially during the preparation phase of the macrocycle, retrogression (reversal period) occurs then follows improved competitive performances. Another consideration is achieving one’s best competitive times when it counts the most, during major competitions. This is peaking. It can be accomplished through periodization, or a year-long macrocycle. After establishing certain objectives such as strength, endurance, speed, speed endurance, flexibility and rest, the components are placed into the phases of the cycles and worked upon during the entire macrocycle.

A. Terminology for Cycling

1. Macrocycle is a period of one training year with specific training and competitive objectives carefully selected for the discipline with a purpose to peak when it counts.
2. Mesocycle is 2 to 6 microcycles in which a specific objective is worked upon 
3. Microcycle is a period of 7 to 14 working days in the macrocycle in which objectives are worked on (strength, endurance, etc.) 

B. Macrocycle phases

1. General Preparation: aerobic base, volume for establishing a base, Includes some easy track work. Weight training. Hill work.
2. Specific:  Interval training, moderate and progressive.
3. Competitive: specific training, speed training. Fast paced intervals with carefully assigned recovery periods.
4. Transition: recovery, active or inactive rest. This produces an adaptive compensation and improved fitness.

C. Training modalities

1. Interval Training: Repeated efforts of running with periods of relief (Ex.: 10 x 400m @ 62 sec. With 60 seconds recovery or heart rate of 134 for recovery) to keep in a lactate state.
2. Repeats: Similar to interval training but longer periods of relief (Ex.: 10 x 200m @ 27 sec with 200m jog recovery) or if focusing on speed 3-4 min recovery between speed bouts.
3. Continuous running at slow pace.
4. Continuous running at fast pace: steady state of required heart rate
5. Speed Play or Fartlek: alternating fast and slow jogging on natural terrain or park.
6. Sprint Training: repeat sprint bouts with longer recoveries (Ex.: 3 to 4 min 10 x 150m or 200m at 90% effort).
7. Hill training: same as Interval training but uphill (5 - 50%)
8. Other

D. Recovery component

The recovery component (rest) can be active rest or complete rest. This dimension of the macrocycle is used in tapering (transition phase) between phases. The rest component is probably the most important component because without it no compensation can be reached and nothing is accomplished. Eventually only injury and over- training will occur. Active rest may be another activity such as swimming, cycling or hiking to maintain a level of fitness. The recovery phase should also produce the desired reversibility and the compensation for improved competitive performances. 

E. Workouts

1. Aerobic and anaerobic work should be well-balanced, but aerobic work should continue
throughout all the phases. Aerobic work:
   • Aids in recovery
   • Increases and maintains V02 Max
   • Helps in weight control
   • Is primarily used for base work.
2. Progression should always be moderate to avoid damage to connective tissue and over-training effects.
3. Overloads may be done through increasing volume, upping frequencies and increasing the duration of components:
   • Workouts
   • Distances run
   • Increasing pace
   • Shortening recoveries during repeats
4. Steady high state running or tempo running with heart rate of 153 to 165 bpm for 2 miles.
5. Hard/Easy is an intelligent way to train because:
   • It keeps the training balanced
   • Allows for recovery and moderate progression
   • Avoids injury through overstresses
6. Intervals
   • Keep intervals long during the preparatory phase
   • Using longer components
   • During the competitive phase, relief periods are shortened and components are shorter and run at a more rapid pace
7. The long run, at least once per week should be devoted to a long run at a slow pace
   • To aid in recovery (cleaning out the muscles)
   • To increase or maintain V0₂ Max.
8. Long/Slow intervals on occasion such as 20 x 200m or 15 x 400m with longer periods of relief allows for more to be done and less risk of injury, with less stress.
9. Hard/Fast intervals are usually done in the competitive phase of the macrocycle, although recoveries are often longer due to the intensity.
   • A jog for relief may allow for better clean-out. (Ex. 5 x 300m with 200m jog recovery)
10. Repeats:
   • Sprint repeats (4 x 400m, plus 4 x 200m @ 85%)
   • Deployed by running 3 x 400, save 1 x 400, run 4 x 200m then run last 400m saved at 90 - 100%.
11. Broken 800m runs may be run in sets of 2 or more
   • Deployed by running 60Cm, jog 200, then run
   • Intensity of 600m depends largely upon the number of repeats to be run and the phase in the macrocycle.

F. Training effects

1. Improved stroke volume
2. Improved V0₂ Max
3. Increase in capillaries
4. Increased myoglobin
5. Rise in hemoglobin
6. Mitochondria utilize oxygen better
7. Carbohydrate metabolism improves

G. Evaluation

This component can get technical since it is an instrument to assess the athlete’s progress during each phase of the macrocycle. Tests can range from a simple time trial to a more technical blood test, V0₂ Max test or flexibility test. Tests can be given every 12 weeks to measure or evaluate speed, muscular strength, V0₂ Max, etc. 

 IV.  Remarks

A. What research says about the Anaerobic mechanism

In performing similar amounts of work, the person who is able to delay the use of his energy reserves will be able to do more work. Horace Ashenfelter, Olympic Champion at 3000m steeplechase in the 1952 Olympics states, "The measure of greatness in running is the ability to perform work and avoid injury". Long continual running places the greatest stress on the aerobic mechanism. However, studies by researchers have indicated that the reserves for anaerobic work have a role in prolonging aerobic activity. When running anaerobically, the stored reserves of the body are utilized. Glycogen is then broken down into lactic acid. However, when running intervals, the relief period between the running components will delay the accumulation of lactates. When running intervals more can be performed. In running at a continual pace in a longer distance, provided the pace is moderate, the supply of oxygen taken in should be able to meet the body's demands to perform the work. But if the pace is such that the demand for oxygen is inadequate to meet the unoxidized fuel, then there will be a bock-up and an accumulation of lactic acid.

Research indicates that interval training (the concept of running fast for shorter distances with brief periods of relief) not only develops the anaerobic mechanism - i.e. a tolerance for oxygen debt - but stresses the aerobic mechanism as well. After a few fast sprints where energy is supplied anaerobically, the metabolic process then turns to the aerobic mechanism to supply energy for further work. 

Training at short distances at rates faster than competitive pace results in an increased capacity for supplying oxygen and at the same time commits higher levels of energy exchange before the lactates begin to accumulate. In maximal work, the athlete is able to supply more oxygen and also contract a greater oxygen debt as a result of this training program. 

For minimal improvement in the cardio-respiratory system a runner must elicit a heart rate of at least 130 bpm or 50% of the V0₂ Max. To improve endurance, therefore, a person must run at a pace that will elicit a maximal heart rate and at V0₂ Max near it. Continuous running and interval training should be well balanced in a good running program.

B. Target heart rates for training sessions

The target heart rate of 120 bpm has long been the recovery rate before returning to the next fast-paced run. However, it might be wise for the 800m runner to use a slightly higher heartrate - e.g.134 bpm - to keep the runner in a lactate environment, instead of returning to 120 bpm. Steady high-state continuous running with a heart rate of just below the anaerobic threshold is still another method of using critical or target heart rate for improving both the anaerobic and aerobic mechanism.

 V.  Conclusion

1. Although the aerobic phase in training is continued throughout the various phases of the macro-cycle, it is the interval training component that actually prepares the 800m runner to compete in an acidic state.
2. Peaking refers to running your best competitive times when they mean the most during your major competitions. It is paramount that the coach and athlete carefully plan a year long macro-cycle that will bring about an adaptive compensation when it counts.
3. Objectives for middle distance runners should include:
   • Speed
   • Stamina
   • Strength
   • Flexibility
   • The development of a fast running style that is efficient and economical
4. Work loads should be progressive by gradually increasing
   • Increasing the intensity
   • Increasing the number of repetitions
   • Increasing the volume
   • Shortening the recovery
5. Remember that good training sessions will build confidence and character to compete at a high level, but often it is the spirit that makes the difference.

By L. Remigino, 1994. 

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Last updated on 25 June 2002