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Training Paces
Anaerobic Threshold
Aerobic Threshold
(AnT) (LT) (Tempo)
Elite
vVO2 + 35 seconds
AnT (LT) + 17 seconds
National
vVO2 + 40 seconds
AnT (LT) +20 seconds
Note:
No differentiation between male and female or high school age
athletes.
Max VO2 Tests
VO2 Max vVO2
LT
speed
Max
Lactate
Lactate
@ LT
Diff.
vVO2 LT
Meb
82.4 ml
3:57
4:39
10.8
3.0
0:42
Ryan
75.9 ml
4:09
4:43
7.1
3.4
0:34
Brendon 82.3 ml
4:21
5:05
10.5
4.0
0:44
Dan
77.8 ml
3:59
4:39
10.9
2.8
0:40
Marco
68.1 ml
4:33
4:52
9.0
4.8
0:19
Peter
79.2 ml
4:16
4:45
11.8
3.0
0:29
Matt
79.5 ml
4:23
4:48
9.9
2.5
0:25
Terrence 80.2 ml
4:01
4:49
9.5
3.3
0:48
Average
4:12
4:48
78.18
3.4
Training Paces
(LT)/mile
Aerobic/mile
Deena
5:01
5:18
Meb
4:39
4:56
Jen
5:10
5:30
Ryan1
4:34
4:51
Ian
4:38
4:55
Ryan2
4:43
5:00
Brendon
5:05
5:22
Dan
4:39
4:56
Matt
4:48
5:05
Terrence
4:49
5:06
Marco
4:52
5:09
Peter
4:45
5:02
Collegiate and post collegiate runners:
Start at 4 mile run (AT) and 4 mile run (LT)
High School runners:
Start at 4 mile run (AT) and 2 mile run (LT)
Both increase distances as metabolic adaptation allows.
Weeks--Months--Years
Threshold Run Goal
Name
LT pace
6M
8M
10 M
12 M
15 M
Deena
5:01- 301 secs
30:10 40:13 50:17
60:20
75:25
Meb
4:39- 279 secs
27:90 37:20 46:50
55:80
69:75
Jen
5:10- 310 secs
31:00 41:33 51:67
62:00
77:50
Ryan1
4:34- 274 secs
27:40 36:53 45:67
54:80
68:50
Ian
4:38- 278 secs
27:80 37:07 46:33
55:60
69:50
Ryan2
4:43- 283 secs
28:30 37:73 47:17
56:60
70:75
Brendon 5:05- 305 secs
30:50 40:67 50:83
61:00
76:25
Dan
4:39- 279 secs
27:90 37:20 46:50
55:80
69:75
Matt
4:48- 288 secs
28:80 38:40 48:00
57:60
72:00
Terrence 4:49- 289 secs
28:90 38:53 48:17
57:80
72:25
Marco
4:52- 292 secs
29:30 38:93 48:67
58:40
73:01
Peter
4:45- 285 secs
28:50 38:00 47:50
57:00
71:25
Critical Zone
Racing at the World Level
800 Meters
Men
1:43.8-144.9 with last 200 capability in 25.2 and last 100 in 12.0
Woman
1:57-1:59
with last 200 capability in 27.5
1500 Meters
Men
3:31.8-3:33.2 with last 400 in 53.8 / 800 in 1:49.8 / 1200 in 2:48.8
Woman
3:57-3:59
with last 300 in 45.3
300 Meter Steeplechase
Men
8:04-8:09
with last 400 in :56
Woman To be Determined
Coaching Middle & Long Distance
Is understand the relationship between athletes basic 100-400 meter speed
and their lactate threshold and endurance
(Training to improve all 5 zones on an annualized training plan)
1
2
60-400
800-1500
Base Anaerobic
Capability
Speed
Event Specific Training
3
3000-5000
Capability
MVO2
4
5
Lactate Threshold
Capability 7.5-10 miles
10K
Endurance
Long Run
Anaerobic Speed Endurance
1
6-45 sec
@100%
2
45 sec – 4 min
@97-100%
3
4
4 min – 12 min
@90-97%
Of Max HR
12 min – 60 min
@80-87%
5
60 min – 3 hrs
@70-80%
Examples Training Requirement for 1:45 / 3:32 800-1500m Performance
100m speed
10.8 – 11.3
400m speed
47.0 – 48.0
800 m capability & event specific
1:44.0 – 1:45.0
1500 / Mile Capability
3:31.5 – 3:47.5
3000 MVO2 Capability
7:27 – 2:00 – :60.0
5000 MVO2 Capability
13:05 – 4:10 – 2:05
Lactate Threshold
4:50 – 5:00 pace for 35-50 minutes @ athletes 85-87%
Endurance
5:00 – 6:00 pace for 90-120 minutes
6
Recovery
30-45 min
@ 60-70%
Explanation of Training Terms
Basic Speed / Power
Lactate Threshold
From 60 to 100 up to 400m speed endurance.
Running efficiency, Development of Running
Form, Running Mechanics, Event Specific
Running Economy.
Training runs of 25-50 minutes at 85-87% of
Maximum Heart Rate or 85-87% of vVO2
Developing a high level of aerobic threshold.
High End Aerobic Threshold
Endurance Training at 70-80% of Maximum
Heart Rate or 75-80% of vVO2. Runs should
be challenging on soft surfaces, and hills.
Negative split effort is most desirable.
Max VO2
Development of Maximum Volume of Oxygen
(92-95% of Maximum Heart Rate or 90% of
vVO2) 60 seconds up to 5 minutes intervals
or up to 8-12 minutes continuous.
Explanation of Training Terms
Event Specific / Anaerobic
Recovery
Development of Lactate Acid Tolerance, 8001500m Event Specific Power Pace
Workouts. 95-100% of Max Heart Rate or
95-100% of vVO2
This is the #1 indicator of an athletes’ readiness
for the next workout, the next interval, and
demonstrates when an athlete is ready to
race
1)AM Heart Rate, PM Resting Heart Rate
2)The ease at which the athlete takes their
workout
3)Feeling good and ready to train and race
4)How quickly the athlete recovers from planned
workouts or races
5)The body’s ablility to make training adaptations
occurs during periods of recovery
** Staleness of heavy fatigue is a sign of over training –
over training is the same as detraining the athlete
and is very harmful to the athletes health and
overall development
Strength Training
Examples: Plyometrics, running drills, form
running, strength training with resistance
machines, and event specific lifting
Power Workouts
• Flying 60’s
• Short, Medium, and Long Hill Sprints
• Alternating Sets of Standard Long Jump
with Heavy Resistance Back Squats
• Jump Squats & Splits Jump Squats
Altitude Training
• Responders vs. Non-Responders to
Altitude Training???
• The Importance of Altitude Training in
building Aerobic and Anaerobic
Thresholds – staying in the right zone
• Power workouts are improved at Altitude
(Max Speed Sprints up to 300 meters)
Recognizing Critical Speed
• Male 3K & 5K runners must finish in under 53 seconds
for their last 400 meters & run under 2:30 or faster for
last 1K to compete for a podium spot at an international
competition
• Female 3K & 5K runners must finish in under 60
seconds for their last 400 meters and run under 2:50 or
faster for the last 1K to compete for a podium spot at an
international competition
• Male 3K & 5K runners need 3:34-35 for 1500 meters and
Female 3K & 5K runners need 4:05-06 to be contenders
in the 3K & 5K
Improving Aerobic Efficiency at
Event Speeds
• 3K – intervals starting at 1 minute and
ending at 3-4 minutes
• 5K – intervals starting at 2 minutes and
ending at 5 minutes
• 10K – intervals starting at 3 minutes and
ending at 9-10 minutes
• *** Interval workouts should follow a steady
progression of time spent running in the correct
pace zone as opposed to running the same set
of intervals faster and faster
Training for Event Speeds
• 3K – up to 5K in total workout volume
• 5K – up to 8K in total workout volume
• 10K – up to 12K in total workout volume
Running Plan
• Training goal is to show continuous
improvements to an athlete’s vVO2, Lactate
Threshold & Aerobic Threshold as well as their
fractional utilization of each these levels to the
maturity of their career.
• Training Program must be designed to improve
aerobic efficiency at:
• 1. Aerobic Threshold: 30-90min duration
• 2. Lactate Threshold: 20-40min duration
• 3. Various Event Speeds: TBD
• 4. As well as maximize the athlete’s top end
speed