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I’d like to also point out that I’ve got some distance crew here, some of my 800 meter runners and some of my milers who are also gonna watch today.

At the end of the presentation, we’ll give you a web address that you can reach me at if you’ve got questions, if you wanna buy some training things. Number two, a good racing plan should psychologically prepare the athlete for the physiological processes that are going to occur during the race, which should be the most stressful time in any athlete’s life if the actual competition is the race and we prepare them so well physically that it really serves its purpose to have a good psychological racing plan, something that’s set up ahead of time that might anticipate some things that may go wrong and just a good time for the coaching athlete to discuss what their racing intentions might be. Now, I know there’s some talk amongst coaches that really is just a long sprint.

It’s 90 calories, of which 45 calories will be processed in the mitochondria, thus in the aerobic system, and 45 calories will be processed anaerobically. We’ve got middle distance runners, and we have distance runners that may move down.

That is, outside of the mitochondria, so that’s the physiological features of it. You need to be able to address all three, and when I get into a general racing model, I’m not going to discern between those three, but as you train those three, you need to realize what type of athlete you’re training. Like historically some of our more famous ones have been Sebastian Coe and Wilson Kipketer who were probably just as successful in the mile as they were in the 800 meters. They’ve got a very high allometric model of VO2max to running economy and then you’ve got a long distance runner that’s moving down, the Peter Snell type, the Steve Ovett type who is very comfortable running more than 60 miles a week, spends a lot of time on the endurance component, has very high VO2max, that sort of runner.

Even the 800 meter, which is in the Olympics kind of traditionally more tactical than other European races, even going out somewhat slower than normal because it’s so tactical in the Olympics still causes that second lap to not be as fast as the first lap. I’ve picked out seven critical spots in the two laps, and that’s the things that need to be discussed today and you take it to your athlete. I’ve got three athletes here: red, green, and blue, and of course in the inner meters they start in lanes.

Look for about a two to three second slowdown between the first lap and the second lap. It’s a standard start, and they’re gonna run the first portion of their race in lanes until they get over here into the backstretch, which is a cut line, and from this cut line they’ll move into lanes and this is really what separates the 800 meter from the 400. Preferred lane is in the middle of the track, so the green dot is no doubt preferred, but it’s got some pitfalls. Now, the difference between the 800 meter and other longer distance races has to do with a lot of physiology, but a lot of psychology as well.

Now, when you get over here, this seldom happens, but I’ve drawn it this way, all three being equal.

This position also has the advantage of making a nice, smooth transition along the backstretch.

Now, a lot of things that happen in races with younger people, problems and things that stem on the backstretch, deal with people that make the cut just too quickly.

You wanna give them some strength in order to finish. That’s generally how the racing model is set up, that the first lap is two to three seconds faster than the second lap.

Now, how might you set that up practically with your athlete? His date pace here – and that’s what DP stands for, is date pace – in the 800 meters currently is 157.1. Now interestingly, and Wilson Kipketer, who followed Sebastian Coe and had the 800 meter record for so long before David Rudisha broke it, Kipketer actually set the world record three different times.