Anaerobic Capacity Training - 800 meters

[quote]fit wrote:

You obviously do not understand what Anaerobic Conditioning is and how to train that particular energy system. What Coe/Martin call Anaerobic conditioning Daniels defines in his book as Threshold Training (T pace). There is NO short interval work in this type of training. This type of training is consists of classic Tempo runs and/or Cruise Intervals (1000m-2 mile efforts at tempo pace with short recovery). Again, there is no short intervals in this type of training.

[quote]

Coach DD understands the meaning of the word anaerobic, and how it applies physiologically. It's you who doesn't understand.

Let me give you and example:

A 100m race is approximately 90% anerobic and 10% aerobic.

An 800m race is approximately 10% anaerobic and 90% aerobic.

I know this is counter to what you have been taught, but that is because physiology is in general taught very badly.

When I train I use the following distinct workouts:

1. Blue Yellow Green: This is sprinting

2. Sky Grass Mountain: This is faster than race pace

3. Hot Cold Warm: This is race pace

4. Lilacs and Daiseys: This is slower than race pace

5. Stone Cold Death: This is easy recovery

Of course there are ranges within each category. I call them "Stop talking to listen to yourself talk"

This is why I LOVE Science, but hate Physiology. Agree on something already!

Out!

Goodness me you're a laugh aren't you? Yes you are, don't ever let anyone tell you you're not funny, because you are, you're very funny, very very very.

Out!

MdlDstRnr,

I do like that workout - would you mind divulging a couple of the others that you mentioned you had?

Also, I had read - in a couple places actually - that the distance of the Ana. Capacity intervals should start out shorter when you first start doing them and get longer as the season progresses (e.g. Start out doing 150's or 200's, like Khell said, progress up to 250's and 300's, then 400's, 500's, etc...) Can anyone confirm that? And it is prudent to toss in a couple longer intervals intermittently (but not too often) in the earlier phases as well?

Anaerobic Capacity workouts for an 800 meter runner need not be different than for a 1500 meter runner. You simply do workouts to maximize your anaerobic work capacity, period, whether you are running the 800 or the marathon.

It should only take about 6 weeks to maximize your AWC if you are already fit.

How might I suggest you do it? Seriously, you go all-out from the beginning of the rep and hold it until your form starts to go to hell. Maybe that'll take you 200 meters, maybe 600, but expect to run into a wall around 2-300 meters if you are truly going all-out. Full recovery. Walk for about 10 minutes in between. You aren't out there to train your aerobic system.

Not a lot of time in the grand scheme need be spent here, as the aerobic system takes MUCH more time to maximize.

Anaerobic contribution for a 2:00 all-out effort, for an aerobically fit runner, is likely to fall between 25-45%. That includes the super aerobically fit athlete with poor anaerobic capacity, to the aerobically average runner with a world class anaerobic capacity.

So, it's obviously important to maximize for the middle distance events, but again, it's something that only takes 4-8 weeks really.

Michael Scott,

Sorry I hope it is not too late, I have been pretty busy and have not kept up. My email is

mdldstrnr@yahoo.com

if you would still like more workouts and my own opinion and input on training. Best of luck to you.

I read this whole thread and all I saw was bickering about terminology. I don't think I learned a damn thing.

You need to study much more harderer if you want to become a competent bickerer of the debunkification of physiological terminological inexactitude.