Author: Philip A. Crochen
A. T. Still University College of Graduate Health Studies
Interval Training
To many consumers, the Sports Industry reflects an unyielding entertainment platform absent of fictional or exaggerated abilities. The tangible discoveries by way of observation communicates to the viewer in a captivating manner. Seeing promotes understanding and understanding facilities practical knowledge of self. Thus passively, seeing is believing. The general United States public commonly acclaims the nature of sports as heroic, carrying its citizens through great economic depression during the late 1920s through 1930s. Patriotism is inclusive of all uniforms. Although, to the practitioner, the Sports Industry offers another perspective. Each individual sport is characterized by athletes with specifically enhanced motor capability, metabolic capacity, and absolute force metrics by way of methodical repetition. The practitioner sees. Practitioners by habit observe the body, its functions and systems. To analyze the external environment and subsequent demands to bodily tissues in efforts to elicit a specific and optimal result relative to competing athletes is a science that brings the brain to life. For many sports a particular athletic profile is regarded as optimal simply because of efficiency. In example, a basketball athlete with greater anthropometric measurements, a sprinter predisposed to a greater percentage of type IIx muscle fibers, or a volleyball athlete with great vertical jumping ability. These are characteristics typically narrowing the population of athletes for a specific sport. Nevertheless, there are exceptions to this rigid funneling in which some sports require that athletes display a greater versatility in skills or even greater metabolic flexibility, the body’s ability to adapt the substrate being used for fuel to changing fuel availability and energy demands (Kenny, Wilmore, Costill, 2015). Middle-distance and distance runners trot the balance of this line rather closely making them an interesting group to observe from a metabolic point of view. Due to the similarities in in athlete profile as well as the minor difference that distinguishes them separate, the 800-meter athlete is an is appealing for this review.
The 800-meter athlete is considerably a hybrid between anaerobic (performance) and
aerobic (endurance) metabolically dominant sports. It is has been commonly observed that 800-meter racers either take an endurance or speed approach to training, requiring that the preparation of an athlete be tailored to the athletes tendencies for optimization. These athletes have been so cleverly characterized as high-speed endurance athletes, paradox or no (Daniels, 2014). The 800-meter requires both aerobic and anaerobic power. It many training approaches one is sacrificed for the other (Haff & Triplett, 2015). An integral comprehension of bioenergetics and muscle metabolism thus becomes extremely important for a practitioner when developing a training program for such athletes. The NSCA provided a table (TABLE 5.1) succinctly detailing the primary metabolic demands during different sports. Within the TABLE 5.1, most sports show a metabolic demand relationship of high phosphagen and low aerobic (oxidative) or the reciprocal. Nevertheless, middle distance running shows an active involvement of all three metabolic pathways given the nature of the sporting event (Haff & Triplett, 2015). The phosphocreatine (ATP-PCr) and the glycolytic (glycolysis) encompass anaerobic metabolism, while the oxidation phosphorylation reflects aerobic metabolism. ATP-PCr is the simplest energy system (Kenny, Wilmore, & Costill, 2015). It is not uncommon for practitioners to vaguely refer to this as short-lived immediate-energy. The ATP-PCr energy system is proficient in its limited energy production. The system is allows one to give “all-out” effort for approximately 10-30 seconds before glycolysis must take the load of metabolic demand. The ATP-PCr system is particular useful to short distance runners but will be used in the beginning of any racing event, inclusive of the 800-meter (Crochen, Hembree, Griff, Donley, (2015): Kenny, Wilmore, Costill, (2015). During this initial process, the small amount of adenosine triphosphate (ATP) is broken into adenosine diphosphate (ADP) and inorganic phosphate. Metabolic demands progress to glycolytic function and creatine kinase is inhibited (Kenny, Wilmore, Costill, 2015). The distinction for speed dominant 800-meter runner and endurance dominant 800-meter runners is theoretically determined by the time in which an athlete spends in glycolysis.
Daniels (2014) claims that formative literature regarding 800-meter training misrepresented the aerobic contribution of an 800-meter race and thus the implantation of an endurance dominant approach may be warranted for optimal performance. Traditionally, the muscular component of an aerobic endurance training program involves submaximal muscle contractions extended over a large number of repetitions with little recovery (Haff & Triplett, 2015). Although, the incorporation of resistance and or plyometric training has been observed to slow deleterious fiber transition relative to middle distance running. A high intensity aerobic training approach to middle distance running offers the greatest benefits to recovery, endocrine adaptation relative to muscle adaptation, and excess postexercise oxygen consumption in which reflects oxygen consumption oxygen consumption above resting values used to restore the body to preexercise condition. During aerobic exercise, blood flow to active muscles is considerably increased by vasodilation of local arterioles while simultaneously restricting blood flow to other organs. Cardiac processes dominate the 800-meter race; therefore, training should reflect that much. Beginning, middle, and end training phases encompassing long runs, as well as tapering emphasizes that the major training consideration is the preservation of intensity reflective of the neural adaptation due to training. At rest, only 15-20% of the amount of blood pumped by the heart in liters per minute, defined as cardiac output, is distributed to skeletal muscle. Contrarily, during vigorous exercise, the distribution to skeletal muscles increases to approximately 90-percent. Therefore, the high intensity interval training should be adopted in the training structure. High-Intensity Interval Training (HIIT) is a newer concept, but in recent literature has proven to be superior to many training modes, specifically in runners. HIIT training is a form of exercise that uses repeated high-intensity exercise bouts interspersed with brief recovery periods. HIIT training requires critical precision or presents risk to quality repetitions, as well as increases the risk of injury (Haff & Triplett, 2015). For this reason, a recommendation of HIIT training primarily incorporated in the tapering phase for adaptation preservation may be warranted. Specifically, adaptation in the prolonged glycolytic function have been observed during HIIT, as well as considerable economy and speed improvements. Outside of tapering, Pace/Tempo training is an efficient approach to safely employ intensity higher than race competition. This training has often been called aerobic-anaerobic training or (Lactate) threshold training. During aerobic endurance events, the best competitor among athletes with similar maximal oxygen consumption values tends to be the athlete that whom has the ability to sustain aerobic energy production at the highest percentage of his or her VO2max without accumulating large amounts of lactic acid in the muscle and blood. This phenomenon is commonly termed lactate threshold. When ATP is depleted without recovery during prolonged activity, particularly during an 800-meter race, lactic acid quickly dissociates into lactate and extracellular hydrogen. Lactate accumulation is theoretically harmless and even energy producing depending on the route of the Krebs cycle, but as hydrogen atoms accumulate in the body, metabolic and respiratory acidosis increases which subsequently begins to physiologically inhibit contractility as well as cause discomfort (Haff & Triplett, 2015: Crochen, Hembree, Griff, & Donley, 2015). A methodic approach to training inclusive of long-slow distance training, pace training, light resistance training, and tapering is collectively optimal to promote desirable training adaptation and preserve training adaptations while promoting recovery up to a race event. Tapering is last in discussion as it is a nonlinear reduction of the training load during a variable period, in attempt to reduce both the physiological and psychological stress of daily training, as well as to optimize sports performance (Farhangimaleki, Zehsaz, & Tiidus, 2009). Tapering has considerable effects to endocrine function relative to catabolic and anabolic metabolism, i.e, the testosterone to cortisol ratio, and is therefore integral to recovery. Testosterone affects the integrity of muscle, bone, and connective tissue, as well as assist with maintaining metabolism. Additionally, increases in hormone circulation is and changes in at the receptor level (number and turnover) are specific responses to aerobic exercise. HIIT training during tapering is associated with an increase in net muscle protein breakdown brought in part by by stress-induced cortisol secretion that the body offsets by increasing hormonal anabolic responses in testosterone. High intensity tapering is also associated with increased red blood cell circulation and hematocrit to transport more oxygen to tissues during which is the primary function of oxidative phosphorylation during endurance training. Thus, the major influence of training intensity on the retention of or improvement of training-induced adaptations is explained by its role in the regulation of concentrations and activities of fluid retention hormones (Mujika & Padilla, 2003).
Given an 8-week training period to prepare elite 800-m athletes for an important racing event, a major taper is warranted. With intensity preservation, tapering duration of 7-21 days have been found beneficial to performance in highly trained distance runners. Substantial decreases in volume are necessary to avoid overtraining. 800-m running times were improved following a 70% decrease in training volume over 3-weeks, and a 3% improvement in 5-km run time following 7-day 85% decrease in volume (McNeely & Sandler, 2007). Therefore, a 12-day major taper following 6.5 weeks of daily training is an appropriate volume intervention. To avoid the “loss of feel” in athletes, no more than a 20% reduction of training frequency should incorporated following 6-weeks of training (approximately 1.5-2 days). A reciprocal relationship between volume and intensity has shown to be most beneficial during tapering. Intensities greater than 90% VO2max improve performance in middle distance runners following a 10-week taper (McNeely & Sandler, 2007). Researchers have found similar observation in marathon runners, triathletes, cyclists, power athletes, and swimmers. During this period of training a combination of intervals sprints should replace other training modes. General tapering guidelines should not replace coaches need to be aware of individual athlete needs nonetheless (McNeely & Sandler, 2007)
(L) Long slow distance training (70% VO2max) & Resistance Training (RT)
Weeks 1-2
Week 1:
-
- Monday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- Tuesday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- 100 push-ups
- 50 squat thrusts
- 60- lunges
- Wednesday
- Warm-up (15 min)
- 30 min – L run
- 10 min – cool down
- 60 crunches
- 60 prone Back hyper extension (Skydivers)
- 30 side crunches Left
- 30 side crunches Right
- Thursday
- Warm-up (15 min)
- 30 min – L run
- 10 min – cool down
- 2 x 30 sec step jumps (8-12 inches)
- 25 single legged squats Left
- 25 single legged squats Right
- Friday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- Saturday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- Sunday
- REST/Active Recovery
- Monday
Week 2:
-
- Monday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Tuesday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- 100 push-ups
- 50 squat thrusts
- 60- lunges
- Wednesday
- Warm-up (15 min)
- 45 min – L run
- 10 min – cool down
- 60 crunches
- 60 prone Back hyper extension (Skydivers)
- 30 side crunches Left
- 30 side crunches Right
- Thursday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- 2 x 30 sec step jumps (8-12 inches)
- 25 single legged squats Left
- 25 single legged squats Right
- Friday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Saturday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Sunday
- REST/Active Recovery
- Monday
3 Q Pace Training / 2 L / 1 E / RT
Weeks 3-4
Week 3
-
- Monday
- Warm-up (15 min)
- Pace: (28s, 30s, 31s, 34s) 4 x 200-m, 100-m walk recovery
- 6-min recovery
- Pace: (65s, 68s, 70s, 76s) 2 x 400-m 200-m walk recovery
- 10-min cool down
- Tuesday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- 100 push-ups
- 30 triceps dip
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Wednesday
- Warm-up (15 min)
- Pace:(28s, 30s, 31s, 34s) 4 x 200-m, 100-m walk recovery
- 6-min recovery
- Pace: (65s, 68s, 70s, 76s) 2 x 400-m 200-m walk recovery
- 6-min recovery
- Pace: 1:39m 1 x 600-m full recovery
- 10-min cool down
- Thursday
- E run – 6:26-6:56 mile
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Friday
- Warm-up (15 min)
- Pace: (28s, 30s, 31s, 34s) 4 x 200-m, 100-m walk recovery
- 6 min recovery
- Pace: (65s, 68s, 70s, 76s) 2 x 400-m 200-m walk recovery
- 10-min cool down
- Saturday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Sunday
- REST/Active Recovery
- Monday
Week 4:
-
- Monday
- Pace: (28s, 29s, 32s) 3 x 200-m, 100-m walk recovery
- 4-min recovery
- Pace: (66s, 68s, 70s) 3 x 400-m 200-m walk recovery
- 10-min cool down
- Pace: (28s, 29s, 32s) 3 x 200-m, 100-m walk recovery
- Tuesday
- Warm-up (15 min)
- 1 hr – L run
- 10 min – cool down
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Wednesday
- Pace: (28s, 29s, 32s) 3 x 200-m, 100-m walk recovery
- 4-min recovery
- Pace: (66s, 68s, 70s) 3 x 400-m 200-m walk recovery
- 4-min recovery
- Pace: 1:37m 1 x 600-m
- 10-min cool down
- Pace: (28s, 29s, 32s) 3 x 200-m, 100-m walk recovery
- Thursday
- E run – 6:26-6:56 mile
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Friday
- Pace: (27s, 27s) 2 x 200-m, 100-m walk recovery
- 3-min recovery
- Pace: (56s) 1 x 400-m 200-m walk recovery
- 3-min recovery
- Pace: (1:39m) 1 x 600-m
- 4 min recovery
- Pace: (2:12m)1 x 800-m, full recovery
- 10-min cool down
- Pace: (27s, 27s) 2 x 200-m, 100-m walk recovery
- Saturday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Sunday
- REST/Active Recovery
- Monday
3 Q Pace Training / 1 L / 2 E / RT
Weeks 5-6
Week 5:
-
- Monday
- Pace: (27s, 26s) 2 x 200-m, 100-m walk recovery
- 3-min recovery
- Pace: (60 s) 1 x 400-m 200-m walk recovery
- 3-min recovery
- Pace (1:39m) 1 x 600-m, 300 m walk
- 4-min recovery
- (2:08m) 1 x 800-m
- 10-min cool down
- Pace: (27s, 26s) 2 x 200-m, 100-m walk recovery
- Tuesday
- E run – 6:18-6:48 mile
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Wednesday
- Pace: (55s) 1 x 400-m, 100-m walk recovery
- 3-min recovery
- Pace: (1:37m, 1:34m) 2 x 600-m 200-m walk recovery
- 3-min recovery
- Pace: (2:16m, 2:14) 2 x 800-m, 300 m walk
- 4-min recovery
- (2:06m) 1 x 800-m
- 10-min cool down
- Pace: (55s) 1 x 400-m, 100-m walk recovery
- Thursday
- E run – 6:18-6:48 mile
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Friday
- Pace: (55s) 1 x 400-m, 100-m walk recovery
- 3-min recovery
- Pace: (1:34m, 1:36m) 2 x 600-m 200-m walk recovery
- 3-min recovery
- Pace: (2:16m, 2:14m) 2 x 800-m, 300 m walk
- 4-min recovery
- Pace: (2:06-2:208) 1 x 800-m
- 10-min cool down
- Pace: (55s) 1 x 400-m, 100-m walk recovery
- Saturday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Sunday
- REST/Active Recovery
- Monday
Week 6:
-
- Monday
- o Pace: (55s) 1 x 400-m, 100-m jog recovery
- 3-min recovery
- Pace: (2:10m, 2:12m) 2 x 800-m 100-m jog recovery
- 6-min recovery
- Pace: (3:08 m) 1 x 1200-m, full recovery
- 10-min cool down
- o Pace: (55s) 1 x 400-m, 100-m jog recovery
- Tuesday
- E run – 6:14-6:44 mile
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Wednesday
- Pace: (53s) 1 x 400-m, 100-m jog recovery
- 3-min recovery
- Pace: (2:06, 2:16) 2 x 800-m 100-m jog recovery
- 6-min recovery
- Pace: (3:06m) 1 x 1200-m, full recovery
- Pace: (53s) 1 x 400-m, 100-m jog recovery
- Thursday
- E run – 6:14-6:44 mile
- 100 push-ups
- 30 tricep dips
- 80-m lunges
- 40 ankle-pops
- 25 prone Back hyperextensions (Skydivers)
- Friday
- Pace: (52s) 1 x 400-m, 100-m jog recovery
- 3-min recovery
- Pace: (2:04m, 2:14m) 2 x 800-m 100-m jog recovery
- 6-min recovery
- Pace: (3:06m) 1 x 1200-m, full recovery
- Pace: (52s) 1 x 400-m, 100-m jog recovery
- Saturday
- Warm-up (15 min)
- 1.5 hr – L run
- 10 min – cool down
- Sunday
- REST/Active Recovery
- Monday
HIIT Taper: Intensity >90% VO2max, 14-day 80% training volume reduction, ~20 training
frequency reduction. HIIT Ratio 3 to 2.
Weeks 7-8
Week 7
-
- Monday
- 1 x 200-m
- 200-m jog
- 1 x 300-m
- 200-m jog
- 100-m walk
- 1 x 200-m
- 1 x 200-m
- Tuesday
- Technique
- Wednesday
- 1 x 200-m
- 200-m jog
- 1 x 300-m
- 200-m jog
- 100-m walk
- 1 x 200-m
- 1 x 200-m
- Thursday
- OFF
- Friday
- 2 x 300-m 40 sec recovery
- Saturday
- OFF/technique
- Sunday
- REST/Active Recovery
- Monday
Week 8
-
- Monday
- 2 x 300-m 30 sec recovery
- Tuesday
- Technique
- Wednesday
- 2 x 300-m, 30 sec recovery
- Monday
-
- Thursday
- OFF
- Friday
- 2 x 300-m
- Saturday
- OFF/technique
- Sunday
- REST/Active Recovery
- Thursday
References
Crochen, P. A., Hembree, R. A., Griff, D., Donley, P. (2015). The buffering effects extracellular sodium bicarbonate on blood lactate levels. Troy University Institutional Review Board. 8 pages. Retrieved From https://iamcreature.com/research-creature-s-insight/6-top-tips-for-a-tip-top-blog
Daniels, J. T. (2014). Daniels’ running formula (3rd ed.). Champaign, IL: Human Kinetics.
Farhangimaleki, N., Zehsaz, F., & Tiidus, P. M. (2009). The effect of tapering period on plasma pro-inflammatory cytokine levels and performance in elite male cyclists. Journal of Sports Science and Medicine, 8, 600-606. [7 pages]
Haff, G. G, Triplett, T. N. (2015). Essentials of Strength and Conditioning 4th edition. Champaign, IL: National Strength and Conditioning Association.
Kenney, L. W., Wilmore, J. H., Costill, D. L. (2015). Physiology of sport and exercise 6th edition. Champaign, IL: Human Kinetics.
McNeely, E., & Sandler, D. (2007). Tapering for endurance athletes. National Strength and Conditioning Association, 29(5), 18-24. [7 pages]
Mujika, I., & Padilla, S. (2003, July). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise, 35(7), 1182-1187. [6 pages]
