short recovery intervals

HSCOACH -

Long Fast reps with very short recoveries{20-30 secs} is wrong training technique. you need the opposite which is full recovery.

i think that he is giving them more recovery at the end of the total 800m repeat. he has the right idea, just didn't bother to explain that because he probably thought most people would understand that.

They do get more recovery after the total 800 repeat. The total 800 would be one set, they may do 3 or 4, with plenty of rest in between each set. I think this type of workout is very effective, since it trains them to be able to kick on tired legs. After coming through a hard 600, there is no way they are close to being recovered in 30 seconds, and I know it sucks to get back on the line, but it teaches them what it feels like at the end of a race. I always felt that the more comfortable they got at being uncomfortable, the better. It's better for them to experience that first at practice and be familiar with it than to only feel it in a race.

I remember doing similar workouts in high school (I was an 800 /1600 runner), we called them 6+2's. Typically we'd do 4-5 of them, with about 2- 2 1/2 minutes rest between sets (after the 200 kick) and about 25-30 seconds between the 600 and 200. I don't remember many of the workouts I did in high school, but these seemed to be the most beneficial of all of them. You want full recovery between sets, but short recovery between the 600 and 200.

I'd make sure you have built them up to being able to handle the first long interval by giving long recoveries until they're ready to peak. 600 hard also sounds like a bit much at 800 pace. Maybe make this mile pace or keep it to 300m at 800 pace when you're following with another 200m at 800 pace.

As far as peaking you might start peaking them with the workout you described once or twice a week for 3 weeks starting 4 weeks out. Then let them do threshold runs on easy days and shorter intervals with medium recovery at race pace one time the week of the big meet so they'll stay in touch with race pace.

4 weeks out:

2x(600+200 or 300+200 or whatever) [only once this week]

3 weeks out:

same as before [twice this week]

2 weeks out:

same as before [twice, maybe thrice]

1 week out:

6x200 w/ 2-3 minute recovery [once this week, maybe twice]

a couple of threshold runs

I'm not going to contribute any technical stuff as it has already been done, just to comment that I also used this with good effect. 600 faster than race pace in around 1:30 then an immediate short jog across the track, about 20 secs, to the 300 mark then 300 flat out. We used to call them 1500 metre specials and they are effective though very painfull, best done in a group as it is difficult to put yourself through these at such high intensity alone. Sometimes used to do 3 sets of 2 with a 3 min recovery between sets and a shorter recovery between each effort. Quite specific and done about 3 weeks before competition.

Please do not suject high schoolers to this workout 8 times in a month span in addition to racing. I promise you they would crap out and race very poorly if they did that workout at 800 pace or probably even mile pace so often. Give them variety. They don't need to be racing every time they do this workout in order to beat their times from 2 days ago. Also, doing lactic acid tolerance work is not a wise move for the future development of high schoolers. They will get enough of that just from racing. It is very stresful and changes their blood chemistry so that they will have digestion problems or throw their food up and very likely they will not be able to sleep well at night. You can have the kids do this workout once if you really want, but give them at least 4 days before a race. Also, they really don't need to be peaking for indoors anyway. They should be developing.

many of my fellow hs coaches have success doing this type of anaerobic capacity work a few times and a few weeks before their athletes are to peak. Cragg advocate is absolutely correct many of these kids can not handle it and will be flooded with acidity and might race worse. I use it very sparingly as my students need to study when they get home, not go right to sleep from these exhausting workouts.

i dont think anyone is doing this at 800m pace...as i recall this is a bowerman type wkout...800/300 was fairly standard...the 800's at vo2max, then the 300's at 800-1500pace.

I never said that they would do the 600 at 800 pace. I said they would do it hard, meaning faster than mile, slower than 8 pace. The 200 can be at 800 pace, but there's no way I'd try to have them do all of it that quick. I only use this for the older athletes that I know can handle it, and would never use it with an underclassman. Also, I would use a workout like this maybe twice in a season, towards the end of the season, since I think it's valuable physically but also very valuable mentally.

You say doing lactic acid tolerance work is not wise for future development and they shouldnt peak for indoors, but I have at least 15 kids who run indoors to get in shape for another sport, mostly lacrosse. I see no problem peaking these kids, since they are not running outdoors anyway, and that workout would be a good conditioner for lacrosse. If this was a young kid I had all year long, there is no way I'd have them do this type of workout, but it depends on the individual. My question was when exactly to use this workout, since I typically do it just before peak or beginning of peak.