In Running with Lydiard, published in 1983, Lydiard suggests 4 weeks of weekly Monday: 15-20 x 400 and Thursday: 15-20 x 200
Lydiard's Run to the Top, published in 1962 (so in the middle of Snell's dominance) outlines training for 800 m runners. In a twelve week program
Wk 1 includes: 6 x 800,
Wk 2: 20 x 300 strides,
Wk 3: 10 x 800 m
Wk 4: 20 x 300 strides and 10 x 800,
Wk 5: 10 x 400, 8 x 800,
Wk 6: 10 x 400
And a weekly hard effort over 3000 or 5000 metres (sometimes both distances in the one week).
The bulk reps stopped there.
outlines training for 800 m runners. In a twelve week program
Wk 1 includes: 6 x 800
Wk 2: 20 x 300 strides
Wk 3: 10 x 800
Wk 4: 20 x 300 strides and 10 x 800
Wk 5: 10 x 400, 8 x 800
Wk 6: 10 x 400
The outline set for 1500 m runners includes
Wk 1 includes: 4 x 800
Wk 2: 20 x 400
Wk 3: 6 x 800, 6 x 800 m
Wk 4: 20 x 400
Wk 5: 6 x 400 and 3 x 300
Wk 6: 20 x 200
And a weekly hard effort over 3000 or 10000 metres (sometimes both distances in the one week).
The rest of the training for that period included sprints, hard efforts ver 800 to 1600 m, a weekly hard run over 3000 to 5000 m, and a weekly long run.
The next six weeks was sharper training - a weekly time trial over 600-800m, Lydiard Sharpeners, hard reps over 400m and race pace reps over 200m.Cruz
In both the "Basic Preparation Phase" and "Specific Preparation" Cruz ran "relaxed efforts, many repetitions - Runners World Magazine December 1984 p.93
During the Basic Preparation Phase goes to the track just once per week.
from here http://www.letsrun.com/forum/flat_read.php...=2996752&page=0
5 sets of (5 x 400m in 66-68 av: 65 with 45 secs recovery and 4.00 mins between sets)
4 sets of (4 x 400m in 61-63 av:62 with 45 rec and 4.00 mins between sets)
3 sets of (4 x 400m in 58-60 av:58 with 60 secs rec)
3 sets of (3 x 400m in 56-58 av:57 with 60 rec)
2 sets of (2 x 400m in 51-53 av:51 with 3.00 mins rec)
So that no-one gets the idea it’s all 400m training, note that sessions such as: 6 x 1,000m in 2.35-2.40 (with 3.00 recovery) and 6 miles at 5.30-5.40m/m were being done in the Specific Prep (Apr-June) period."
Similar training (same coach, same event, different athlete) is supplied later in the same thread from different authors citing this training
Nov 3x6x200 30-32" 45" rec 2' b/sets ave 30.76 (dirt)
Dec: 4X1600m (4:40, 4:37, 4:38, 4:39) 4min recovery
Jan: 6X1200m (3:22, 3:22, 3:24, 3:25, 3:25, 3:21) 4min recovery
3x5x300 with 100 jog, 4min b/sets.
Feb: 5X1000 (2:44 avg) 4min rec
Mar: 5X 800 (2:04-2:06) 3min rec
May: 3X800 (1:55) 10rec + 400 (49s)
The volume dropped and the reps sped as the year progressedCoe
We would recommend one session per week for the first month before incorporating any speed endurance into the programme (repeated extended high speed runs)
In a two week cycle in Running for Fitness by Peter Coe, 8 x 800m and 16 x 200 are included. This is performed around March, April, May.
And from the same book, "Once you have managed a few sets of 20 x 200 metres, we would expect you to find it easier to maintain a faster steady pace on the road"
In the Coe and Martin, it states that Seb retained the ability to run 30 x 200 m in 27/28 each year (45 sec recovery)
In spring one year, Peter set a session of 40 x 200 in 30 secs (short recovery). The session was cut short as Seb was running them too quickly.
Important to note that Seb could always run a 23/24 rep throughout. If he couldn't the session was too intense and there was excessive anaerobic buildup. Reps are performed at 1500 m pace.
In Running With Legends, it states that "repeat 200s were the workout for him". The repeats would get quicker and the rest less. He was getting more and more anaerobically fit.
Even at age 16, Coe was running 20 x 200 m.
The main period for multi-tier training was in March to May Running for fitness p. 114.
In Coming Back, Peter states that the multi pace training was used in the essential build up phase after winter.
Peter Coe's statment in Coming Back: "The great conditioner is 5,000 m training. I find it essential for the late winter/early spring phase." supports this.OthersMal Whitfield
Mal Whitfield (2 Olympic Gold Medals over 800 metres '48, 52) "My preparation often included progressive repetitions of 300 m with very short recoveries, up to 15x300"Wilson Kipketer (2 x 20 x 200 rest 26/30s)Alberto Juantorena 20 x 200, 15 x 300
Mondays and Wednesdays were interval sessions on the track. Standard interval sessions were 20 x 200 m or 15 x 300 m. The 200s started at 30 seconds and became faster as the season progressed.Even Michael Johnson does 15 x 200
PP: So in December and January, you're just running steadily at an easy pace. What happens in February and March?
KIPROTICH: I add in some hill training.
PP: How does that work?
KIPROTICH: I'll do my regular base running on Tuesday through Friday, but I'll add in hill sessions on Monday and Saturday. Nothing fancy about the hill workouts; I'll just find a steep, 200-metre hill and complete 20 reps per session at close to top speed, with jog- to-the-bottom recoveries[B][/b]