If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 1600m/3200m training program. Racing Training Long Run or Tempo Reps. Run varied time or distance short-intervals too, such as 60s to 200s @ 400m to 1600m speed. 4-6 Weeks . 0000000909 00000 n 0000003243 00000 n <> 295 0 obj<>stream When a runner trains and goes over a heart rate of around 170 bpm or 85-90% of their Vo2 max, their body’s aerobic system will no longer be able to completely supply the energy necessary to sustain that intensity or above. ��P�����3*��U0*z$����k��c3���n�s��D��r?wHM@g�j�u\��o�i���*=G�9�%q*0���rK�rk��k nِ��9� ��B����4�z�Bsl@9|]��Rt�=m>�*o�ˎ��. `[���� If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 1600m/3200m training program. '� /U�Ug!KӇ�m�56�W�x�NB��y�����' -Y�*�Aޯ[ĩ��Qw��,��2�$��jQ $��� _+�F@g�ܪPW����iw���oŐ�NC.Xw(��87! General Prep . Below you will find a list of a few 1600m speed workouts that will help improve maximum velocity and efficiency. x��}K�u���܀�C�{p��c�AF:� �F���|���G�H.���}��Iա6��(��D�O��/�?��/�������|��?�! 0000000656 00000 n Take your time decelerating after last IN zone. • 90% of V.O2 max, which is ~92% of vVO2 max. endobj 0 The runner will have to rely on the anaerobic system to help assist the aerobic system in order to maintain an intensity that is greater or equal to the 170bpm or 85-90% V02 max. Aerobic Threshold . 0000007710 00000 n In order to maximize your racing abilities aerobically you will need workouts that help increase your aerobic power. %%EOF Endurance athletes need a great deal of speed in order to run faster mile times too. But wait, doesn’t this look like a sprinter workout? Key:  ‘ = minutes, 3-4x 3x 30-50m assisted sprints with a bungee @ 95-100%   3′/6’, 3×3 Fly 30’s @ 95-100%    3′/6′   (30m accel. Aerobic power is also known as VO2 max which is the highest rate that oxygen is consumed or used during exercise. The 1600m race is a fast paced endurance race like the 800m but has a little more aerobic requirements since the 1600m is more aerobic than the 800m. Training at or just below the anaerobic threshold will develop and increase the efficient use of glycogen as the primary energy source. 278 0 obj <> endobj When a runner runs at a heart rate of below 130-150 beats per minute (bpm) or 65% of Vo2 max, their body’s aerobic system will use fatty acids as the primary fuel source. endobj Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals. ��O���:�;6s��f8u�T_�[���3���*�`��dn+=wb��^u�3�� Aerobic Threshold : Begin to increase length of distance runs IN = Fly | Out = Maintain velocity with relaxed arm mechanics. 2 Examples of surging workouts (For a 2:20 HS 800m runner) 1) Oregon surges. 0000005791 00000 n All Right Reserved Tinman Endurance Coaching, LLC November 14, 2016 Critical Velocity Training By Tom Schwartz Description • A Pace that is Sustainable for 30-35 minutes. <> Below is a list of a few 1600m aerobic power workouts that will help train the VO2 max energy system. IMPORTANT: If you are a 1600 meter athlete and try to run these 1600m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. 4 0 obj zone with 30m fly zone), Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesn’t make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon), 25-30min run @70-80% of recent timed mile pace, 30-45min run @70-80% of recent timed mile pace, 45-60min run @70-80% of recent timed mile pace. 100-200-300-400-500-400-300-200-100m @ 90-100% of 800m race pace with 60-90″ rest, 8-12x 200m @ 90-105% of 800m pace with 90” rest, 3-5x 600m @ 85-90% of 800m race pace with 1-2’ rest, 4-5x 800m @ 85-100% of timed mile pace with 2-3’, 1200m/1000m/800m @ 85-90% of timed mile pace with a recovery of equal time, Anaerobic Endurance / Lactic Acid Tolerance Repetition Training, 800m/800m/800m @ “mile race pace” with full recovery (could be 20-30min), 2-3x 1000m @ recent timed mile pace with full recovery (could be 20-30min). startxref 0000000016 00000 n Key:  ‘ = minutes, 20-30min run @ 50-70% effort (lower %age = fatty acids  and higher %age = glycogen). IMPORTANT: If you are a 1600 meter athlete and try to run these 1600m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 1600m aerobic power workout was intended to train.

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