800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Coach's Notes.
ADMIN -- there will be an outside group of about 30 in the Bubble early (0530) on Thursday. No issues if you get out on the track, or down on the airfield APFT route. Coordinate group starts in comments.
Precede with a good, dynamic warm up of skipping, high stepping, short sprints, and the like. Exercise discipline in your pacing, and strive for the same quality of effort on your 4th repeat as on your first. Shoot for hard, consistent efforts holding splits within 3-5 seconds. Rest long enough to regain your breath and recover fully, but don’t allow yourself to get cold. See notes below for more info.
Training Resources. Words mean things, and we are running repeats today (not intervals). Debatable, but I buy into the distinction. A quick terminology review from Tom Green at Runner's Lounge:
Coach's Notes.
ADMIN -- there will be an outside group of about 30 in the Bubble early (0530) on Thursday. No issues if you get out on the track, or down on the airfield APFT route. Coordinate group starts in comments.
Precede with a good, dynamic warm up of skipping, high stepping, short sprints, and the like. Exercise discipline in your pacing, and strive for the same quality of effort on your 4th repeat as on your first. Shoot for hard, consistent efforts holding splits within 3-5 seconds. Rest long enough to regain your breath and recover fully, but don’t allow yourself to get cold. See notes below for more info.
Training Resources. Words mean things, and we are running repeats today (not intervals). Debatable, but I buy into the distinction. A quick terminology review from Tom Green at Runner's Lounge:
"The key difference between repeat training versus interval training is the recovery period. In repeat training we allow full recovery; in interval training the recovery time is limited. The so called "interval" time is the time between runs spent recovering."So what's the difference...and why are we doing what we are doing?
- Repeats improve the speed, efficiency and fluidness of our leg turnover. Repeats don’t improve our ability to run sustained speed; those improvements come with interval and threshold training. We run repeats to become familiar and comfortable with a higher intensity of running. Repeats generally come before interval training in order to help the body adapt to running faster with full recovery before adapting to limited recovery.
- A general guideline when running repeats is to take two to four times the duration of your repeat to recover.
- Interval training is marked by running at a challenging pace, stopping to rest—but only partially recover—and then resume running while our heart rates are still elevated—and while we’re still sweaty. The goal for interval training is to “accumulate” time spent running at a very high level and increase our body's ability to adapt and eventually run at a sustained, higher anaerobic pace for longer periods. Over time, interval training helps us string together multiple demanding efforts into that dazzling 5k or half marathon PR.
- For interval workouts, a general guideline for the amount of recovery time between runs should be equal to or less than the time spent running.