Basic Principles of Track Training for all events
by Frank Horwill
1). If we wish to break 2 minutes for 800 metres or 30 minutes for 10K, we have to rehearse the necessary pace. Now, contemporary thinking doesn't really embrace this view. Instead, we have athletes starting slow and hoping to get faster. For instance, an athlete may start his/her assault on the 800 metre event by doing 4 x 400 with 400 metre jog recovery in 3 minutes. The times achieved may be at first an average of 68 seconds. A long way off the target of 2 minutes. Likewise, an athlete may do a 10K session consisting of 6 x 1600 with 45 seconds rest, averaging 5 minutes 30 seconds per 1600 metres. Well short of the target time of 5 minutes per mile.
A more efficient way and longer approach is to select a segment of the event in question and run it at THE TARGET TIME with just enough recovery to get the session completed on time. We have to underestimate the distance of the segment rather than overestimate it. Thus, our 2 minute aspirant could start with 2 x 8 x 200 in 30 seconds with 90 seconds rest, with a lap walk after each set. When this can be done comfortably, WE PROGRESS to 5 x 300 x 2 at the same pace (45 seconds) retaining the ORIGINAL RECOVERY TIME of 90 seconds. And, when this can be achieved, we can move on to 2 x 2 x 400 in 60 seconds with 200m jog in 90 seconds and a lap walk after the first set. WE ARE CONSTANTLY PRACTICING THE TARGET SPEED.
Similarly, our 30mins/10K enthusiast may start with 25 x 400 in 72 secs with 45 secs rest. When achieved, the next step is 20 x 500 in 90 secs with 45 secs rest. The time will come when 6 x 1600 in 5 mins with 45 secs rest is not too daunting.
There is nothing wrong with the start slow - get faster regime, it's certainly better than nothing! But the target time looks a bit like something in another world.
Here is a fun session to try on the same lines. Let's take the female world record for 800 metres. It's 1:53.28 (56.6 per 400). That's about 14.1 secs per 100m. How many 100's can you run in that time with 30 secs rest? Let's take the mens 10K world record - 26:23 (rounded off), that's about 63 secs per 400m. How many 200's can you run in 31.5 secs with 30 secs rest? You can go home and say "Today I trained at world record pace!"
2). Whatever middle-distance event we favour, we require MEANINGFUL ENDURANCE. What does that mean? Well, we could go for a one hour run with a partner talking about TV, our lovers and our work at the start of the run, and return an hour later still talking about those things. Better than nothing, but not really meaningful. Our pulse rate may never get much higher than 130 beats a minute. We need to push the pulse rate much higher than that. Three minute bursts of fast running with 90 secs of jog recovery will send the pulse rate up to around 170 beats per minute. Or, we could run the first 20 minutes slowly, the next 20 minutes faster and the final 20 minutes flat out - an acceleration run.
But, we can eschew all that in favour of training at one pace longer than our event. This will be 1500 metres speed for the two-lapper and half marathon speed for the 10K exponent. This will be about 4 seconds slower per 400 metres for the 800 metre runner and 16 seconds per mile slower for the 10K athlete on a 10 mile run. A good 1500m session is 2 x 1 x 400 + 1 x 800, + 1 x 300, 45 secs rest after 400, 90 secs rest after 800, and a lap walk after 300 before repeating the set. A 10K runner with a best time of 37:30 for 10K (6 mins/mile) could try running as far as possible at 6 mins 16 secs/mile. THIS IS MEANINGFUL ENDURANCE WORK.
3). If we get used to running regularly faster than our target pace, the target speed with feel easier. The two-lapper will benefit from a weekly session of long sprints one week and short sprints the next. A good long sprint session is: 1 x 350, 1 x 300, 1 x 250, 1 x 200, with a lap walk recovery after each run. A short sprint session can be: 20m fast run-up, 30m sprint full out with a slow down over 30m x 12. The old Soviet coaches called this "pure speed". Each month extend the sprint zone by 10 metres until 100 metres is reached.
These three principles can be apportioned each week to your taste. Here is one possibility:
a). Sunday - endurance session. Tuesday - target session. Thursday - fast session.
The 10K athlete has a choice of two speed sessions:
The first could be 7 x 800 with 45 secs rest. The second, 16 x 400 with 45 secs rest.
Now, these three principle sessions done enthusiastically are tough. The athlete may require a recovery run next day of just 35 minutes of slow running and possibly a second run of the same duration 10 hours later, assuming the first is done before breakfast.
But, for some, the target session may be repeated twice in a week. Their week will look like this:
b). Sunday - endurance session. Monday - target session. Tuesday - speed session. Wednesday - target session. Thursday - 35 minute run. Friday - REST.
If there is no race on a Saturday, and the weather is good, this is a good time to do a time trial. The two-lapper can do a 400m or 600m full out spin. The 10K runner can run for 15 minutes around the track trying to cover as much distance as possible. A distance of 5K in that time is encouraging for males as is a distance for 4,400 metres for females.
Whatever your distance, apply the principle of THE BIG THREE. Allow 12 weeks for the regime to take affect. Start early in March.