Is it possible to come close to your potential by just doing aerobic running and tons of sprints, hills, drills, circuits, weights, strides, mobility and plyometrics?
Could a 800m runner do this for base training?
Is it possible to come close to your potential by just doing aerobic running and tons of sprints, hills, drills, circuits, weights, strides, mobility and plyometrics?
Could a 800m runner do this for base training?
citius99 wrote:
Is it possible to come close to your potential by just doing aerobic running and tons of sprints, hills, drills, circuits, weights, strides, mobility and plyometrics?
Could a 800m runner do this for base training?
Yes and yes.
It would be a fine base, and then one would add in the anaerobic work, and finally the sharpening to REALLY peak. WIthout doing that final part though, you would likely not hit your top form, since with only the hitting the 2 ends of the spectrum (aerobic/endurance one one side, and sprint/power on the other), one would be missing the lactate producing/buffering part of the equation that is so key to 800 running.
But it would be a great base.
Wouldn't the tons of sprints, strides and weights be anaerobic?
yes they would be ANaerobic but most likely anaerobic ALactic not glycolitic. The longer anaerobic glycolitic or acid producing workouts although crucial need not be brought in so early in training.
Sort of.
If you do only aerobic training, sprint work (as in, 60 meters or shorter - before lactate starts being produced in large quantities), and strength training, you will lose enough anaerobic capacity that it will take a long time to build it back. I would recommend just a little bit of anaerobic work once every week or two, just to make the tranistion to the real 800 meter stuff (the specific work) a little smoother.
My base training recommendation:
Monday: Lactate threshold work (for most 800 runners, it is better to do these in interval form - as in, 5 x 1-mile at 30 seconds per mile slower than 5k pace with 1 minute rests).
Tuesday: 1-2 easy runs, strides.
Wednesday: VO2 max work. (7 x 800 at 3k pace, 5 x 1200 at 5k pace OR do your VO2 max work on long gradual uphills).
Thursday: 1-2 easy runs, strides.
Friday: 5 x 40 meters very fast (near full speed) with 3 minute rests. Then 3 x 200 meters a little faster than 800 pace.
Saturday: Long run (20-25% of mileage), with some 50-100 meter pick ups in the last couple miles to stretch the legs.
Sunday: Easy run or off.
Weights 3 times a week. Plyos twice a week (be careful with these - introduce them gradually).