Speedwork Embedded In A Continuous Run

Wildwood HS coach wrote:

If you are serious about learning about training programs, you may want to pick up one or two of the several good books on the market. For 800/1500 type training, I recommend a book titled "Better Training for Distance Runners". It was authored by David Martin, a well known sports physiologist, and the late Peter Coe who is best known for coaching his world class son Seb. You won't be disappointed with this book as it will answer many of your questions.

Well, I kow who Wildwood HS Coach is, LOL....

Excellent post Sir, and I agree with most of it.

Stubbornly, I still think that a small dose of 800m pace can be done within these runs, and I ask what a max session of 800m pace would be anyway. 1600m? 4x400m or 8x200m?

I'm quite convinced that I can do a 60min run, = 20min jog, 10min of accels with jogs in between, and then 300s at 800 pace starting at 30min, 35min, 40min, 45min, 50min, with light joigging inbetween each 300.

I could even do it in spikes! Because I believe in puttin on spikes, and jogging in them for warmup, on grass.....but that may be another thread.

LOL, but you have to give me at least 7/10 for pretending not to know that your bible is that book, c'mon.

Skuj wrote:

Wildwood HS coach wrote:

If you are serious about learning about training programs, you may want to pick up one or two of the several good books on the market. For 800/1500 type training, I recommend a book titled "Better Training for Distance Runners". It was authored by David Martin, a well known sports physiologist, and the late Peter Coe who is best known for coaching his world class son Seb. You won't be disappointed with this book as it will answer many of your questions.

Well, I kow who Wildwood HS Coach is, LOL....

bump

i have to say stupid idea

that makes sense

to what end? i just dont get it

zitro the quote button might actually help us all understand just wtf you are referring to. Thanks.

Great discussion topic btw.

The idea of doing 800m pace work within a continuous one is flawed, in my opinion. At least it is the way presented by the OP. This type of work comes close to being "speed" work (though not true speed work) and requires a more complete recovery than one can get during a cr.

The guy listed 300s every 5mins with jogging in between. Have you ever heard of short recovery work?

I think 800m work can be done in a cr.

Actually the OP mentioned 10 minutes of 1 min hard followed by 1 min easy. That may be base or efficiency work, but it's not the capacity stuff needed for an 800. It's fartled: good stuff, but you need more...much more.

Well this discussion seems to have turned into '800m' talk and I would think that continuous runs can be great for an array of distances, but also 1500m/mile and maybe even 800. I can def do a surge late in a run that will be at 800 pace; it will be hard and it may only be one surge, of 45-60sec, starting at 3 pace, getting to 1500 pace by 30sec, then continuing to accelerate to 800 pace by the end, and thT MIGHT CREATE NEAR EXHAUSTION, AND IT CERTAINLY ISN'T 10X200 AT 800 PACE, BUT i THINK 800 PACE CAN BE 'BRUSHED' IN SUCH A RUN, AND AN 800M RACE WILL NOT BE FOREIGN TERRITORY OFF THIS TRAINING.

oops i hit caploc but i don't care.

good topic skuj.

u r wrong wrote:

Actually the OP mentioned 10 minutes of 1 min hard followed by 1 min easy. That may be base or efficiency work, but it's not the capacity stuff needed for an 800. It's fartled: good stuff, but you need more...much more.

5x1min hard with 1min recovery jog is not a good 800 session?

1:48 wrote:

u r wrong wrote:

Actually the OP mentioned 10 minutes of 1 min hard followed by 1 min easy. That may be base or efficiency work, but it's not the capacity stuff needed for an 800. It's fartled: good stuff, but you need more...much more.

5x1min hard with 1min recovery jog is not a good 800 session?

It's not a CAPACITY session.

Skuj, I'm sure you have heard of the Bowerman workout which is smiliar to what you outline, only more difficult. It works something like this, a 400, short recovery (sr), 200, sr, 800 sr, 200, sr, 5K or so, sr and then finish it off with a 200 and a 400. There are all kinds of variations to this. I might even have the wrong name and sequences it. But this workout was popular years ago. Many rec runners consider it too difficult.

which post are you referring to?

imafarmer wrote:

zitro the quote button might actually help us all understand just wtf you are referring to. Thanks.

Great discussion topic btw.

That's a great book. Highly recommended.

Skujs bible of course. Skuj, would you organize the continuous runs into the 4 various zones over a microcycle?

Yurabi wrote:

That's a great book. Highly recommended.

Wildwood HS coach wrote:

The answer is, of course, no. The 800 in particular requires a speed component that cannot be garnered through the exclusive use of continuous runs. Interval work is required for development of the speed component and interval work, by definition, requires near full recovery between reps.

If you are serious about learning about training programs, you may want to pick up one or two of the several good books on the market. For 800/1500 type training, I recommend a book titled "Better Training for Distance Runners". It was authored by David Martin, a well known sports physiologist, and the late Peter Coe who is best known for coaching his world class son Seb. You won't be disappointed with this book as it will answer many of your questions.

Good decision. You can learn a lot from that book.