Workout Description
For Time
800 meter Run
Why This Workout Is Medium
A middle-distance run testing aerobic and anaerobic capacity.
Benchmark Times for Run 800m
- Elite: <3:45
- Advanced: 3:45-3:16
- Intermediate: 3:16-2:46
- Beginner: >2:46
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A significant middle-distance run testing both aerobic and anaerobic energy systems. Requires strong cardiovascular endurance and pacing strategy.
- Stamina (7/10): Demands considerable leg muscular endurance to maintain pace over two laps. Mental toughness and ability to push through discomfort are important.
- Speed (7/10): Tests the ability to maintain a fast pace over a middle distance. Pacing strategy (e.g., even splits, negative splits) is critical.
- Power (5/10): While primarily endurance, a strong finishing kick and efficient stride mechanics involve power. Sustaining a high average power output is key.
- Flexibility (2/10): Basic running mechanics require adequate hip and leg flexibility for an efficient stride over a longer distance.
- Strength (1/10): Minimal maximal strength required. Focus is on running efficiency and endurance.
Modality Profile
A longer monostructural endurance effort.
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