Happy New Year to everyone!

Workout:

3 x 800 metre sprints

Because of this reliance on the glycolytic system, an 800-meter run produces a considerable amount of lactic acid accumulation in the primary muscles involved in the run, and if you attempt to run again too soon, not enough of this lactic acid will have been cleared from the muscles. If the accumulation of lactic acid gets too high, the increased acidity in the muscle is going to result in local muscle fatigue and the muscles affected will start to lose power (i.e. contractile force) and coordination, which will directly affect your performance…

So how long should you wait before the next sprint? [The] rest could be as little as three minutes (a 1:1 work to rest ratio) or as long six minutes (a 1:2 ratio). If you are a really fast 800-meter runner (around two minutes), you may even use a 3:1 work to rest ratio and rest six minutes. Why such a range? Well, if you really want to develop a sense of a fast 800-meter pace and want to get to your best times for each exercise interval, then you need a longer rest. If you just want to run reasonably fast (but not close to your best possible 800-meter effort) and want to increase your ability to tolerate high levels of lactic acid, then you could rest closer to the 1:1 ratio.

Tony Leyland, CFJ April 2007