RE: Run 800m/400m P. Pinkowsky

[Guest guest]

Hi Diego,

First a common conversion that I use for summarizing roughly equal

performances between the 400m and the 1500m is to add 6.5 seconds to the

400m time, then multiply by 4 to get an equivalent 1500m time. A 5:00

mile(1609m), equates to a 4:37.7 1500m; going further, this equates to a

62.9 400m.

If you could predict performance based on VO2 alone this would be easy as

pie, however there is an important immeasurable piece of the puzzle called

efficiency. This is why Shorter with a VO2 in the low 70's could beat

Steve Prefontaine who had a VO2 of 82 ml/kg/min.

A 1500m in 4:37.7 also predicts a 3000m time of 9:51. This pace is 304.29

meters/minute. The 3000m is run at about 103% of VO2 pace, so VO2 velocity

works out to be 295 meters/minute. To calculate VO2 use the formula: VO2 =

((meters/min) x 0.2) + 3.5). The VO2 for my example works out to be

62.58ml/kg/min.

The mile/1500m is raced at roughly 110% of VO2 velocity. The 400m is run at

about 130% of VO2 velocity. So while it is possible for a runner with a VO2

of 62.58 ml/kg/min to run both a 400m in 62.9 and a mile in 5:00, the VO2

value has little correlation to 400m performance due to the high

contribution of energy from anaerobic pathways. As you work with 400m

performances that are much under 48 seconds, VO2 becomes very unimportant as

so little of the energy generated is provided by aerobic pathways. A large

VO2 may help a 400m runner recover faster after a race, but will do little

to contribute to the actual performance.

If you take 's 400m WR of 43.29 and do the math:

43.29 = .721 minutes

400m x m

------- = ----- = 554.4 m/min

..721min 1 min

400m at 554.4 m/min is 130% VO2 velocity, so VO2 velocity = 554.4 / 1.3 =

426.4 m/min

426.4 m/min x 1.03% = a 3000m time of 7:02.1 (roughly 18 seconds under the

current WR)

The 426.4 m/min VO2 velocity equates to a VO2 of 88.8 ml/kg/min.

The bottom line....VO2 values really are not that relevant to 400m

performance.

Philip Pinkowsky

M43 Middle Distances

Cedarburg, WI USA

Re: Run 800m/400m P. Pinkowsky

Pinkowsky,

Thank you very much for your reply. I am grateful you took time out to

develop suggestions. I will read them carefully and try out your

recommendations.

If I can bother you with one more question I would greatly appreciate it.

Do you know what kind of VO2 400m runners have (what their times in the

mile might be when and if they run it)?

Thanks again,

Diego Crespo

Quito,Ecuador

RE: Running the 800m

> Hi Diego,

>

> Here is a plan that I would try:

>

> 1) limited energy/time

>

> This is the toughest one. If the other skill activity does not lend

itself

> to much aerobic training it may be too difficult to get VO2 up to 5 min

> mile pace, this depends on where the athlete is starting from too.

>

> If the athlete can commit at least two 1 hour training session per week to

> this, preferably three, there will be progress, but it will take a little

> longer to get there.

>

> 2) Develop high VO2, around 5 min mile

>

> The session would be along these lines-

>

> 10 minute warm-up consisting of a short stretching period followed by

> running.

>

> The run is four laps total of a 400 meter track. The first two laps are

> at an easy to moderate pace. Then at the end of the second lap, go right

> into a 50 meter acceleration to about 85% effort, then continue jogging

> for 100 meters. Then go right into a second 50 meter acceleration to about

> 90% effort, then continue jogging for100 meters. Then go right into a

> third 50 meter acceleration to about 95% effort. Then jog the rest of the

> third lap and the entire fourth lap to complete the warm-up.

>

> The goal of each 50 meter acceleration is to get the fastest possible

> change of pace from the jog up to the top speed for the acceleration.

> Think of it as driving your car at an easy 40 kilos per hour and then

> stomping the gas petal to the floor.

>

> The athlete should be warmly dressed for the warm-up and their Heart Rate

> upon completion of the warm-up should be in the area of 75% of max. The

> main part of the session should begin after the athlete's Heart Rate has

> dropped below 130 beats perminute, and they have change to appropriate

> apparel.

>

> The heart of the session should be based on the goal of reaching 5:00 pace

> for a mile, which is 75 seconds per 400 meters, then reducing the rest

> period between repetitions to 60% of run time.

>

> Here is the main session:

>

> 2 x 1000 meters in 3:45 (45 sec / 200m)

>

> 2 x 600 meters in 2:03 (41 sec / 200m)

>

> 2 x 400 meters in 1:15 (37 sec / 200m)

>

> 2 x 200 meters in 0:33 (33 sec / 200m)

>

> 2 x 100 meters in 14.5 (29 sec / 200m) *** see note just below

>

> Rest 2:00 between each run. I would recommend trying to jog 200 meters

> between each run during the 2:00. Do both 1000's first then both 600's,

> etc.

>

> *** The 14.5 for the 100 meters should be the slowest acceptable time.

> If faster 100 meter efforts are possible, do try and do them.

>

> As soon as the athlete is able to change into warmer apparel, the cool

> down should begin. The cool down is 4 laps of the track jogging or

> perhaps get out of the track area and cool down for 10:00. Follow this

> with a good stretching session. I would recommend providing a liter of

> sports drink immediately following the cool down to enhance recovery.

>

> 3) Maintain/develop 15meter acceleration capacity.

>

> The 50 meter accelerations will work the power output development, and the

> very fast 100 meter runs while slightly tired will work to develop more

> neuromuscular connections.

>

> Philip Pinkowsky

> M43 Middle Distances

> Cedarburg, WI USA

>

>

> -----Original Message-----

>

> From: Diego Crespo [mailto:gladiadores@...]

>

> Philip Pinkowsky,

>

> I would like to ask you a question about developing a high VO2max. If you

> had an athlete (in another sport who had very limited time because of

skill

> demands in his sport) who needed to run lets say a 5 min mile on the one

> hand, but maintain great acceleration (over 15-20 meters) on the other

> hand..... how would you go about it conceptually?

>

> To summarize, how would you recommend to achieve these conflicting

demands:

> 1) limited energy/time

> 2) Develop high VO2, around 5 min mile

> 3) Maintain/develop 15meter acceleration capacity.

>

> Thanks,

> Diego Crespo

> Quito, Ecuador

>

>

>

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