Competition Phase 800m Repeats
Workout - Competition Phase 800m Repeats
- 15min @ 6'00''/km
- 5 lots of:
- 800m @ 4'45''/km
- 400m @ 6'15''/km
- 12min @ 6'15''/km
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Intro
This summary covers Cyclical Training from StrengthRunning. The video is worth watching—here’s a breakdown you can apply immediately. For comprehensive coverage, watch the full thing.
Key Points
- Training follows a cyclical pattern: Rest → Base/Easy Training → Competition Phase → Peaking, then back to Rest.
- Rest: Begins after a break or race; focus on regaining baseline fitness and establishing routine.
- Base/Easy: Accumulate aerobic mileage, incorporate tempo and lactate-threshold runs, gradually build your long run distance.
- Competition Phase: Add harder sessions and tune-up races; run at high intensity across all workouts.
- Peaking: Reduce volume, race your goal distance with PR ambitions, then cycle back to rest.
- Where you go next depends on your current state: if you’ve been pushing hard, begin tapering; if training has been easy, introduce intensity and schedule races.
Workout Example (no specific paces listed; adjust to match your fitness using the Pacing app):
- Rest Week – 2–3 easy runs (30–45 min) for recovery.
- Base Phase – 4–5 runs/week, featuring a long run each week (add 1–2 mi per week) plus a tempo session (20–30 min at comfortably hard).
- Competition Phase – Insert a hard interval workout (e.g., 5 × 800 m at 5K pace with equal rest) and arrange a tune-up race.
- Peaking – Cut mileage by 20–30 %, maintain intensity through short race-pace work, taper for 1–2 weeks leading into your goal race.
Closing Note Test the cyclical approach using the Pacing app to match your paces. The structure works when you stay committed to it. 🚀
References
- Cyclical Training - YouTube (YouTube Video)