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Base Training for 1600 and 3200 Meters
Posted: Tue Jan 13, 2004 8:25 am
by Run4Fun
Currently our 1600 and 3200 high school athletes are putting in their base training for the season. League finals are in May. Do you think it is too soon to introduce one day of tempo runs and one day of mild sprints to complement the long runs during the week?
Thank you.
Tim
Base Training for 1600 and 3200 Meters
Posted: Fri Jan 16, 2004 9:00 pm
by George Payan
It is not too soon to introduce one day of tempo runs and one day of mild sprints if your athletes have had at least two months of aerobic training. Increase threshold runs gradually, and work on medium to high threshold runs in the second month.
The percent of aerobic and anaerobic energies required to run the 1600 meter runs is 50% aerobic, 48% anaerobic glycolytic and 2% anaerobic alactic. For 3200 meters it is 70% aerobic and 30% anaerobic glycolytic. The percentages can be computed after you determine the total miles per week.
Recommended interval workouts for 1600 meters during the preparation period:
· 16x200 meters at race pace
· 10x400 meters at race pace
· 6x800 meters at race pace
Coach Payan
www.CoachesEducation.com