3 x (3 x 800m) + 1 x 400m

3 x (3 x 800m) + 1 x 400m

Designed for XC runners

Intensity

  • 800m at 3K race pace

  • 400m at A.U.G. (all you got)

Recovery

  • 2 minutes after rep 1, 2:30 after rep 2 minutes in each set

  • 3’ - 4’ recovery between sets

  • 90 seconds before A.U.G. 400m

Exertion

  • 8/10

Periodization

  • Specific Period


Context & Details

Psychophysiological Concepts & Training Objectives

Aerobic Power is often called stamina or sometimes (incorrectly) Speed Endurance. It’s the fastest pace a runner can sustain for a given distance without rapid slow down, also known as Velocity at VO₂ Max, or vVO₂ Max.

Aerobic Power running is one of the most potent ways to enhance vVO₂ Max, running economy, both fatigue resistance and tolerance, as well as velocity at lactate threshold — all of which are highly important performance variables that determine competitive running ability.

For the cross country runner, this type of work is critical. Not only because it builds up key performance variables, but also the leg strength needed to successfully power up and down hills, over uneven surfaces, and through muddy terrain.

Aerobic power running speeds improve leg muscle strength and power considerably more than running at slower speeds. Enhanced leg muscle strength upgrades running economy because stronger muscle cells recruit fewer muscle fibers to run a specific velocity, which reduces oxygen costs.

Remember, VO₂ Max itself is a poor predictor of running performance because it contains no information about an athlete’s running economy. VO₂ Max measures how much oxygen is needed to sustain a given high-end speed, while running economy is concerned with how little oxygen is necessary to keep up a given speed. In the book Running Science, Owen Andersen explains, “if running economy is subpar, any particular running speed will elicit an unusually high rate of oxygen consumption, and VO₂ Max will be reached at relatively mediocre running speeds.”

Better runners expend less energy and consume less oxygen to run at given speeds and an intelligent program, like one with Aerboic Power running, can improve this.

Finally, the All You Got 400m is designed to practice the arousal levels needed to summon a potent finishing kick on tired legs.

During the Specific Period, I like to end nearly every workout with an A.U.G. 400m, as it builds a tolerance to the associative discomfort of running fast when tired, recruits higher threshold motor units, builds confidence in the ability to overcome fatigue to finish fast, and, over time, becomes an automated response on race day — no thinking or debating, just kick to the finish.

If you want better results by learning more about Aerobic Power training methods, Join the Running Scholar Program for only $29 and get unlimited access to courses and 100+ training logs and training programs that successfully use Aerobic Power workouts.

Application

Aerobic Power running is intense training and is hard on runners.

It should only be taken on in the Specific Period of training after building up Aerobic Capacity in the preceding Foundational Period.

Two to three easy days of training should come both before and after this type of session.

More is not better when it comes to Aerobic Power. Doing too much volume in a session and/or too frequent sessions of this type will stall improvement and leave runners sore, tired, with increased levels of norepinephrine (a stress hormone), and poor sleep quality.

An Aerobic power session is best done once every 7 - 14 days, with no more than 20 minutes total of Aerobic Power running done in a single session.

In today’s workout design, the intra-set recovery ascends slightly as a physiological tool to help runners mentally prep for the final rep of each set.

For high school or novice runners, aim for 10 minutes of work in smaller portions (200s to 600s), but keep the recovery intervals within a set around 1:1 work:rest ratio, otherwise the desired high-quality Aerobic training component is compromised.

When it comes to any power session the pace of the work repetition should not slackening. If an inexperienced or unconditioned runner starts to tire and slows down dramatically, either cut the session entirely or prolong the rest intervals between sets.

The rule to remember with Aerobic Power running is — when the pace slows the desired training effect is lost.

Any questions?  Direct Message me on twitter.
Thx. | jm

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3 Good Books on XC / Aerobic Power training

  1. The Science of Running by Steve Magness

  2. Running Science by Owen Anderson

  3. The Physiology of Training for High Performance by Duncan Macdougall & Digby Sale


XC, Specific Period, Lactate WorkoutsJonathan J. Marcus