800m/1600m Group
Week 9
Sunday
Workout: OFF
Description: Performing intense anaerobic intervals (high intensity) workouts on a daily basis can lead to performance plateaus or declines. This is why we emphasize recovery or low intensity runs on the days between main system emphasis workouts or races. Recovery days and runs to allow your body to rejuvenate for your main system workouts and races. Recovery days and runs allow for your body to adapt to the harder training sessions more effectively and in improving your performance.
Recovery And Maintenance (R&M): Physiological Objective: Promote recovery, gluconeogenesis, and lactic acid removal following glycogen- depleting training such as; high intensity intervals or workouts longer than 60 continuous minutes. Maintenance of cardiovascular and skeletal muscle adaptations.
Monday
Workout:
- 5-10 min warm up/warm down
- 6-8 x 300m @800m-1600m race pace w/ 200m jog rest
Description: Remember the importance of your warm up to increase body temperature, improve muscle readiness and reduce risk of injuries. We recommend a warm up that includes 5-10 min light jog with dynamic stretching.
System: Hybrid MCT (HMCT). Psychological objective: Increase stimulation of monocarboxylate transporters and improve lactate shuttling efficiency at Aerobic Rate Capacity.
Tuesday
Workout:
- 20-30 min easy
- 8-10 x choice drills
Description: Neuromuscular Adaptation Glycogen Sparing (NAGS) Physiological Objective: Increases neuromuscular economy, efficiency, speed, muscular/tendon elasticity, and strength without glycogen depleting effects.
System: Aerobic Foundation (AF) Physiological Objective: Develop foundation of aerobic system (increase fat metabolism, increase the number of aerobic enzymes, increase size and number of mitochondria, increase capillarization, and improve lactate clearing rate) in order to adequately and optimally develop all the other systems.
Notes: Drills are used to reinforce good form and technique, and help you run with efficient form.
Wednesday
Workout:
- 5-10 min warm up/warm down
- 6-8 x 200m @ 800m-1600m race pace w/ 200m jog rest
Description: Remember the importance of your warm up to increase body temperature, improve muscle readiness and reduce risk of injuries. We recommend a warm up that includes 5-10 min light jog with dynamic stretching.
System: Hybrid MCT (HMCT). Psychological objective: Increase stimulation of monocarboxylate transporters and improve lactate shuttling efficiency at Aerobic Rate Capacity.
Thursday
Workout:
- 15-20 min easy
- 8-10 x choice drills
Description: Drills are used to reinforce good form and technique and help you run with efficient form.
Recovery And Maintenance (R&M): Physiological Objective: Promote recovery, gluconeogenesis, and lactic acid removal following glycogen- depleting training such as; high intensity intervals or workouts longer than 60 continuous minutes. Maintenance of cardiovascular and skeletal muscle adaptations.
Notes: Drills are used to reinforce good form and technique, and help you run with efficient form.
Friday
Workout:
- 5-10 min jog
- 6-8 x 100m @ 800m Race Pace w/ 100m walk/jog rest
Description: IF you do not race tomorrow run 30- 45 min moderate then 6-8 x 100m @ 800m-1600m Race Pace w/ 100 walk/jog rest.
System: Neuromuscular Adaptation Glycogen Sparing (NAGS) Physiological Objective: Increases neuromuscular economy, efficiency, speed, muscular/tendon elasticity, and strength without glycogen depleting effects.
Saturday
Workout:
- RACE - Intensive, maximal effort
Description: IF you do not race, run a 30-60 min moderate run
System: Aerobic Foundation (AF) Physiological Objective: Develop foundation of aerobic system (increase fat metabolism, increase the number of aerobic enzymes, increase size and number of mitochondria, increase capillarization, and improve lactate clearing rate) in order to adequately and optimally develop all the other systems.
