3x Olympian Hazel Clark and Exercise Physiologist Shannon Grady to bring a new series to MileSplit. Tuesday Topics are set to tackle specific issues and training tips for the high school athlete. Tune in every Tuesday to dig into the sport science of Track & Field.
Episode 7: Pre-Season/Indoor 800m Training Phase 2
See Phase I here, and tune in for Phase III next week
It's time to REVOLUTIONIZE your performance!
This comprehensive pre-season training plan presents a science-based and data-driven approach to ensure a well-balanced physiology for successful 800m racing.
For over a decade, many of the nation's top high school middle distance runners and coaches have had access to advanced sport science insights and lactate based training applications that have produced numerous High School National records along with numerous National and State champions. This data-driven training approach will deliver an unparalleled value to high school athletes and coaches to optimize peak performance in the 800m event
This 3-4 Week ARC-2 with ANRC-2 Priming Phase is aimed to develop upper end aerobic power and capacity for sustained efforts while priming the anaerobic system for future speed work. This phase provides high school 800m runners a moderate upper end aerobic system foundation to prepare the body for more volume and intensity in subsequent training phases while reducing risk of injuries. The pre-season or indoor season ARC-2 with ANRC-2 priming phase length can be determined based on athlete readiness and if the athlete is racing an indoor season.
Main System: ARC-2
Priming System: ANRC-2
Phase 2 System Descriptions
Aerobic Rate Capacity (ARC)- Develop and increase fundamental training adaptations such as stroke volume, maximal aerobic capacity, maximal aerobic power, rate of maximal rate of oxygen consumption. Train lactate power and lactate production, tolerance, buffering, and clearing capacities between 7 and 12 mmol/L.
Anaerobic Rate Capacity (ANRC)- Increase maximum lactate production, maximum anaerobic power and capacity and lactate buffering capacity. Train lactate power and lactate production, tolerance, buffering, and clearing capacities over 13 mmol/L.
Aerobic Foundation (AF)- Develop foundation of the aerobic system by increasing fat metabolism, increase the number of aerobic enzymes, increase size and number of mitochondria, increase capillarization, and improve lactate clearing rate in order to adequately and optimally develop all the other systems. Train lactate power and capacity between 0.7 and 3 mmol/L.
Recovery And Maintenance (R&M)- Promote recovery, gluconeogenesis, and lactic acid removal following glycogen-depleting training such as; high intensity intervals or workouts longer than 60 continuous minutes. Maintenance of cardiovascular and skeletal muscle adaptations. Lactate less than 3.0 mmol/L.
Neuromuscular Adaptation Glycogen Sparing (NAGS)- Increase neuromuscular economy, efficiency, speed, muscular/tendon elasticity, strength and enhance lactate systems without glycogen depleting effects.
Phase 2 Workout Descriptions
Aerobic Rate Capacity-2 (ARC-2)- 1 to 5 minute intervals at ARC-2 pace with a 1 to 1 work to rest ratio, maximum of 3 minutes rest. Total volume per ARC-2 session for high school athletes should range from 2 km to 6 km. ARC-2 pace can be accurately determined using a heart rate or lactate based physiological profile test. General ARC-2 pace estimates without a profile test are approximately 80-85% of maximum 800m speed.
.ANRC-2 Priming: Economy Intervals at ANRC-2 pace, 5-30 second intervals with 1 to 4 work to rest ratio. ANRC-2 pace can be most accurately determined using a heart rate or lactate based profile test along with a 400m time trial. General ANRC-2 pace is approximately 100 to 105% of maximum 800m speed.
AF- Steady state runs ideally using Zone 2 heart rate. Runs should be at least 5 minutes continuous with less than 60 seconds rest. Build up to longer continuous efforts at Zone 2 heart rate. An AF effort should be achieved with a low breathing rate and easy to hold a conversation.
R&M: Steady state runs or cross training sessions ideally using Zone 1 to 2 low heart rate. Runs or cross train efforts should be at least 5 minutes continuous with less than 60 seconds rest. Maximum length of a recovery session should be no more than 45 minutes. R&M efforts should be achieved with a low breathing rate and easy to hold a conversation.
Sample Phase 2 Training Week
ARC-2 with ANRC-2 Priming
Check out Coach Hazel Clark's 2026 Summer Running Camps https://www.ussportscamps.com/coaches/hazel-clark and 12-Week Customized High School 800m training plan, available on the MyBya mobile app. Go to www.mybya.com for discount codes.