1. 800 METERS “THE MYSTERY ZONE” Steve Gardiner UMass Dartmouth

2. DEVELOP A “FEEL” FOR EACH EVENT THAT YOU COACH
RE-EVALUATE YOUR METHODS
You’re never too old to learn

3. BE SPECIFIC
PRINCIPLE OF SPECIFICITY

4. Identify the different types of 800m runners
SPRINT-TYPE (400/800m)
ALL PURPOSE
DISTANCE-TYPE
(800/Mile)

5. SPRINTER TYPE
Responds best to relatively fast runs with limited number of reps and longer recoveries
Anaerobic Threshold Work: Best accomplished by the use of Cruise Intervals
Example: 5 x 1K (45-60 second rest) at 90%MHR

6. ALL PURPOSE *Responds to more track work than the distance type
Can handle more volume than the sprint type

7. DISTANCE TYPE (800/Mile) Higher volume Can tolerate shorter recoveries
Threshold Pace set at: 5k plus 60 seconds divided by 5 = 1k reps (30-45 second recovery)
Benefits from steady state “tempo runs”
“Date Pace” and “Goal Pace”

8. ENERGY SYSTEMS ALACTIC –ATP ANAEROBIC lactate system *AEROBIC
oxygen system

9. ALACTIC SYSTEM
ATP-PC System (Phosphogen System) - This system is used only for very short durations of up to 10 seconds. The ATP-PC system neither uses oxygen nor produces lactic acid and is thus said to be alactic anaerobic. This is the primary system behind very short, powerful movements like a golf swing or a 100 m sprint.

10. ANAEROBIC SYSTEM
Anaerobic System (Lactic Acid System) - Predominates in supplying energy for exercises lasting less than 2 minutes. Also known as the Glycolytic System. An example of an activity of the intensity and duration that this system works under would be a 400 m sprint.

11. AEROBIC SYSTEM
Aerobic System - This is the long duration energy system. By 5 minutes of exercise the O2 system is clearly the dominant system. In a 1 km run, this system is already providing approximately half the energy; in a marathon run it provides 98% or more.

12. BLEND THE SYSTEMS
Avoid a sudden transition from one kind of training to another.
“WEAVE” your training
It is important to have a “mix” of training throughout the year that reflects the energy systems which need to be stimulated

13. MAKE SURE THAT YOU HAVE A PLAN
FIRST – Plan all competitions for the entire
season
*SECOND – Plan the broad outline of the
season’s training
*THIRD – Plan the major training aspects
for each phase (prioritize)
FINALLY – Develop highly detailed plans
for just the current phase

14. PLANNING WHEN PLANNING TRAINING COUNT BACK FROM YOUR
CHAMPIONSHIP WEEKS
*REMEMBER A CYCLE (PHASE) SHOULD BE 4-6 WEEKS –
BEYOND REAPS MINIMAL BENEFITS

15. TRAINING Effort and Duration are KEYS in Training
Emphasize volume over intensity during early season
Volume will drop and intensity will increase as season progresses
Interval Training – start safely and slowly
The harder the stimulus, the greater is the need for proper recovery

16. EARLY SEASON 400m Type Baylor/East Carolina Method example: 2 x 600m
(3-5 min rest
3 x 300m
(same pace)
(60 second rest)
3 x 300
(or 200, or 100)
(quicker with 3-5 min)

17. EARLY SEASON (cont’d) continuous 5-person 200’s (relaxed) Hills
Cruise Intervals (ex. 5 x 1k with 60 second
rest) at threshold (VITAL)
Circuit (John Cook, Oregon Circuit)
Core (Fred Doyle)
Tempo 100’s, 200’s, 300’s , 400’s
40m acceleration circuit

18. MID SEASON 400m TYPE Continue Threshold work Meets and relay legs
Example of interval session: x (4 x 200m) at
“Date Pace” (30 second rest)
5 minute “Spivey Rule”
between sets
*Goal Pace can be woven into workouts

19. LATE SEASON Intensity increases examples: 6 x 200m
(2-3 seconds faster than date pace)
2:00 recovery
race pace
(20 second rest)
200m hard (5min rest)
repeat
2 x 800m time
(8-10 min rest)
3 x 200m (relaxed, quick)
*300m hard 20 second rest
(5 min rest)
*threshold work is maintained

20. TRY TO MOVE YOUR ATHLETE UP AND DOWN DURING DUAL MEETS IF POSSIBLE

21. PLAY TO AN ATHLETES STRENGTHS

22. TOTAL BODY CONDITIONING
DEVELOP
*Flexibility
*Elasticity
*COORDINATION
*ENDURANCE
*RESISTANCE
*STRENGTH

23. TACTICS FIRST 400m is faster than the second
Know your opponents strengths and weaknesses

24. BE PREPARED FOR ANYTHING

25. PREDICTABILITY SPRINT TYPE = 800m = (400m + 8 seconds) x 2
ALL PURPOSE = 800m = (400m + 7 seconds) x 2
DISTANCE TYPE = 800m = (400m + 6 seconds) x 2

26. PEAK WHEN IT COUNTS!