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    R Canova 800 Metri (4 PG)

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    Demetrio Frattarelli
    The document discusses different types of 800m training workouts and how to progress them over a season. It describes fundamental, special, and specific training phases. Fundamental builds a base, special uses shorter intervals faster than race pace, and specific uses longer intervals at or faster than race pace. Many example workouts are provided for each phase, with the goal of improving lactate threshold and tolerance to increase performance while managing stress and recovery.

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    R Canova 800 Metri (4 PG)

    Uploaded by

    Demetrio Frattarelli
    522 views4 pages
    The document discusses different types of 800m training workouts and how to progress them over a season. It describes fundamental, special, and specific training phases. Fundamental builds a base, special uses shorter intervals faster than race pace, and specific uses longer intervals at or faster than race pace. Many example workouts are provided for each phase, with the goal of improving lactate threshold and tolerance to increase performance while managing stress and recovery.

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    800 mt

    Original Title

    R Canova 800 Metri (4 Pg)

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    The document discusses different types of 800m training workouts and how to progress them over a season. It describes fundamental, special, and specific training phases. Fundamental builds a base, special uses shorter intervals faster than race pace, and specific uses longer intervals at or faster than race pace. Many example workouts are provided for each phase, with the goal of improving lactate threshold and tolerance to increase performance while managing stress and recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    522 views4 pages

    R Canova 800 Metri (4 PG)

    Uploaded by

    Demetrio Frattarelli
    The document discusses different types of 800m training workouts and how to progress them over a season. It describes fundamental, special, and specific training phases. Fundamental builds a base, special uses shorter intervals faster than race pace, and specific uses longer intervals at or faster than race pace. Many example workouts are provided for each phase, with the goal of improving lactate threshold and tolerance to increase performance while managing stress and recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    800mWorkouts and how to progress them…

    I have studied the 800m through several avenues. One of the most
    helpful has been the conversations and emails that I have sent back
    and forth with Arthur Lydiard in 2001 and more recently with Renato
    Canova in 2010 (I have only had a few conversations and emails with
    Renato, but I have followed him on letsrun.com for several years). A
    lot of my terminology and workouts are from Renato Canova.

    First I want to say that there are too many different terminologies out
    there in the coaching world that describe the same thing and that we
    do need to talk about the different wording and make sure we are on
    the same page. I have listened to coaches say the same things using
    different words and not understand each other due to one person using
    the word “tempo” and the other using the word “Lactate Threshold.” If
    you have a question about a term then please ask. Italian Coach,
    Renato Canova has shaped a lot of my thinking. Renato knows that I
    have adopted his philosophy and he is helping me further develop it.
    In my opinion he is the greatest coach in the world!

    The greatest determinate of POTENTIAL is basic speed and speed


    endurance in the endurance events. The greatest determinate of
    PERFORMANCE is your lactate processing system (Aerobic Threshold,
    Anaerobic Threshold, Maximum Lactate Steady State, Lactate
    Tolerance). Improving performance in the endurance events is related
    to the VOLUME and the INTENSITY that the athlete is able to train at
    while managing the stress and recovery process. The first thing that
    we must do is build volume and intensity together. Too many coaches
    focus on one or the other but to properly develop the athlete to their
    POTENTIAL it is necessary to improve speed endurance and maintain
    or improve basic speed (depending on the event and the speed
    required for that event) while building VOLUME and INTENSITY that is
    specific to their race.

    I have sectioned the workouts into Fundamental, Special, and Specific


    training.

    Fundamental is training that is very basic and not specific to the event
    you are training for but allows you to lay a base of basic fitness for
    workout that are more specific later in the training program. It is
    important to note that there is always some training that is specific to
    the goal race in each phase of training. The best way to explain each
    phase is to say that the name of the phase simply describes the
    primary goal of the phase.
    Special training is characterized by shorter intervals (400’s-800’s @ a
    pace faster than goal race pace) or longer intervals (1k’s to 3k’s @ a
    pace slower than goal race pace). Typically special workouts have less
    recovery time between intervals than the specific.

    Specific training is characterized by longer intervals at or above race


    pace with longer recoveries. You can simply take the workouts from
    the Special period and extend them. For example instead of doing
    10X800m @102% of race pace w/2’ recovery you extend the workout
    to do 6X1k @102% of race pace w/2’ recovery.

    Also, there is General training which is training that is not related


    specifically to the sport of running. I would put exercises, drills, cross
    training, etc into this category. I use this often for recovery or for extra
    volume when running might not fit into the training program.

    Since this blog is about the training for 800m I have detailed workouts
    that you can use for the 800m below. A lot of these workouts are ones
    that I have studied and used with my athletes from years of following
    Renato Canova. The workouts are not meant to be simply copied for
    every athlete but by looking at the workouts I think you can begin to
    see the progression and from that you can learn to adapt your
    workouts to specific athletes needs. Always you will need to make an
    adjustment in volumes for different athletes ages or progress levels but
    the same principles still remain.

    Also, I use the term WORKOUT WARMUP and WORKOUT COOLDOWN in


    the workouts below. You can view a full WORKOUT WARMUP and
    WORKOUT COOLDOWN at www.gogorunning.com.

    General:
    Cross training, other sports, exercises, drills, agility, or other training
    that allows you the base to complete the Fundamental workouts.

    Fundamental:
    Threshold Running:
    WORKOUT WARMUP, 8K-20K Progression from Aerobic Threshold to
    Anaerobic Threshold (I call this Zone 2 to Zone 3 and even to 100% of
    10k Race Pace, see the pacing calculator here).

    Easy running:
    This could fall into the General category

    Long Runs:
    Progressing all season with the following example of progression.
    Running 1 long run per week. Also, I think that the world of Marathon
    Running has been most influenced by the progression of quality long
    runs. You can think of the long runs as easy for a very young athlete
    and then as the athlete gets older you will want to progress the long
    runs in volume and intensity. I like to build the long run in volume and
    then start rotating weeks between 2hrs and 90mins where the 2hrs
    steadily introduces more of the long run at Zone 2 until you are doing
    3miles easy jogging, 12miles @Zone 2, 2-3miles easy jogging and then
    the 90mins progresses from Zone 1 to Zone 2.5 progressing slowly the
    entire run. The 90mins sometimes goes to Zone 3 if the athlete is
    “feeling good.” Below is an example of 11 weeks progression of the
    Long Run.

    40mins, 70mins, 90mins, 1h 40mins, 1hr 50mins, 2hrs, 90mins, 2hrs, 90mins,
    2hrs, 90mins

    Also, cross training, or other training that allows you the base to
    complete the Special workouts can fall into this category.

    Long intervals ca go here too like the one below:


    WORKOUT WARMUP, 3000m + 2X2000m + 5X1000m + 6X500m w/3'
    after 3k and 2k, 2' after 1k, 1'30" after 500, WORKOUT COOLDOWN

    Any Fartlek workouts can be considered Fundamental as well.

    Special:
    WORKOUT WARMUP, 10X400m w/2' rec @92% to 95% of 800m RP or
    faster, WORKOUT COOLDOWN

    WORKOUT WARMUP, 20X200m w/1min rec @92% to 95% of 800m RP


    or faster, WORKOUT COOLDOWN

    WORKOUT WARMUP, 2X1000m w/2' rec @92% to 95% of 800m RP or


    faster, WORKOUT COOLDOWN

    WORKOUT WARMUP, 4X800m w/2' rec @92% to 95% of 800m RP or


    faster, WORKOUT COOLDOWN

    WORKOUT WARMUP, 6-8X800m w/2' rec @92-95% of 800m RP,


    WORKOUT COOLDOWN

    WORKOUT WARMUP, 6X600m w/2' rec @92% to 95% of 800m RP or


    faster, WORKOUT COOLDOWN
    Specific:
    WORKOUT WARMUP, 1000m @98% of 800m RP + 400 @101% of 800m
    RP + 200 @102% of 800m RP w/8' rec, WORKOUT COOLDOWN

    WORKOUT WARMUP, 10X200m w/1' rec @100% of 800m RP or faster,


    WORKOUT COOLDOWN

    WORKOUT WARMUP, 3X3X300m w/ 3' recovery b/t reps and 9' b/t sets
    @102% of 800m RP, WORKOUT COOLDOWN

    WORKOUT WARMUP, 400m @105% of 800m RP w/5mins rec, 2X200m


    @110% of 800m RP w/1' rec, WORKOUT COOLDOWN

    WORKOUT WARMUP, 4X400m w/ 5' to 6' rec @101% of 800m RP,


    WORKOUT COOLDOWN

    WORKOUT WARMUP, 6X600m w/ 6' to 8' rec @99-100% of 800m RP,


    WORKOUT COOLDOWN

    WORKOUT WARMUP, 2X8X300 w/45" b/t reps and 4' b/t sets @101% of
    1500m RP, WORKOUT COOLDOWN

    RACE WARMUP, Race 800m, RACE COOLDOWN

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