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Poster: Renato Canova
Subject: RE: Kenyan Trials
The event of 800m has some more connection with the high speed of 400m. In this case, it's clear that you need also to use full speed. But in the case of very fast runners (for example, David Rudisha), the average for every 100m is already very fast (12.6), and 105% is 11"9, that is normally used for distances till 400m (23"8 / 35"7 / 47"6), because it's not possible running longer distances at the same pace (that speed for 500m means 59"5 that is the World Best).
In the case of Rudisha, he only occasionally runs faster than these times, and his big improvement during the last 3 years is due to a big increase in specific workouts, supported by a very much better Aerobic Power (he was very week under this side, 4 years ago).
Also athletes like Joaquim Cruz (1'41"77), or Steve Cram (1'42"88), used maximal speed only occasionally.
I normally use,long all the season, short sprints uphill (80m) at max intensity, with the goal to recruit the higher percentage of fibres, and I think it enough for a specialist, but never go for something shorter than 150m on track at max speed.
Also the specific speed endurance using short tests (for example, 3 sets of 6 x 60m + 2 sets of 5 x 80m + 1 set of 4 x 100m) is carried on at 95% of the max speed of the athlete (in this case we don't consider the percentage of the speed of the race, but, more simply, the percentage of the max personal speed).
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