Hi Renato:
In another thread awhile back (Lydiard/Wetmore) you started to talk about training for the fast 800 athlete vs. the resistant 800 athlete. You gave some workouts in the fundamental period for a 1:44 resistant guy. Here is what you wrote then:
These are examples for a 1:44.0 athlete (Resistant type) :
FUNDAMENTAL PERIOD :
AEROBIC POWER (3 different levels), 2 sessions per week :
a) 5 km continuous run in 16:00 > 15:15
b) 6 x 1000m (rec. 3') in 2'52" > 2'46"
c) 10 x 600m (rec. 2') in 1'42" > 1'39"
LACTIC RESISTANCE (3 different levels), 1 session per week :
a) 2 x 1200m (rec.4') in 3'20" + 3 x 800m in 2'08" (rec. 4') + 4 x 600m in 1'35" (rec. 4') with 6' / 7' between sets
b) 4 sets of (600 / 500 / 400 / 300 / 200m, rec. among tests 2' and among sets 5'/6') in 1'36" / 1'18" / 61" / 45" / 28"
c) 5 couples of (800 / 200m) rec. in between 2', rec. among every couple 5', in 2'06" - 26"/ 27"
LACTIC CAPACITY : no training in the fundamental period
LACTIC POWER : 1 time every 10 days about, one test at max speed with a distance between 400m and 1000m, or, if possible, one test lasting about 2:00 at max intensity running uphill. This test must be done at the end of an a training of long and easy run (basic aerobic resistance).
In this period, we use also a training mixing Lactic Resistance and short sprint uphill, for increasing the neural ability to recruit fast fibers during a growing lactate situation : example :
8 x 600m in 1'39" / 1'42". After every 600m, 5 times 50m sprint uphill at max speed (recovery about 1', time to walk back). Recovery between every 600m and the set of sprints must be about 2', the same after the set of sprints.
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=5460433&page=11#ixzz2vg8zVq00
Would you mind giving some examples for the 1:44 fast guy?
Also, do you still do circuits if you are doing the combined Lactic Resistance/short sprint uphill workouts? Thanks.