Transcript USATF Podium Effort Project Middle/ Long Distance Running

USATF Podium Effort Project
Middle/ Long Distance Running
Las Vegas 2006
Critical Zone/ Critical Factor
Training: 3,000-5,000 meters
Sports Science Testing to Determine
Individual Athletes’ Profiles:
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Max VO2
vVO2
Max Lactate
Lactate Threshold
Aerobic Threshold
Fractional Utilization of LT & AT based on
vV02
Athlete Blood Lactate Profiles
Name
vVO2
LT Speed
Difference
vV02-LT
Max Lactate
Lactate @
LT
Difference
Max Lactate
–LT
Deena
4:31
5:01
0:30
8.3mmol
2.9mmol
5.4mmol
Meb
3:59
4:32
0:33
10.8mmol
3mmol
7.8mmol
Jen
4:36
5:10
0:34
8mmol
2.6mmol
5.4mmol
Ryan
4:04
4:34
0:30
11.9mmol
3mmol
8.9mmol
Ian
4:04
4:38
0:34
12.4mmol
3.3mmol
9.1mmol
Max VO2 Tests
• Jen Rhines: VO2 Max – 74.0, vVO2 – 4:36, LT – 5:10, AT – 5:25
• Deena Kastor: VO2 Max – 82.0, vVO2 – 4:31, LT – 5:01, AT – 5:17
• Ryan Hall:VO2 Max – 84.7, vVO2 – 4:04, LT – 4:34, AT – 4:50
• Ian Dobson: VO2 Max – 81.8, vVO2 – 4:04, LT – 4:38, AT – 4:54
3k – 5k PR Potential based on
Current vVO2 Speed
3k
5k
10k
Ian
7:34
13:06-13:14
27:27-27:45
Ryan
7:34
13:06-13:14
27:27-27:45
Meb
7:26
12:51-13:00
26:56-27:14
Deena
8:25
14:33-14:42
30:30-30:50
Jen
8:34
14:49-14:58
31:04-31:24
Running Plan
• Training Goal is to show continuous improvement to an athlete’s
vVO2, Lactate Threshold & Aerobic Threshold as well as their
fractional utilization of each of 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
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
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
9-10minutes
• *** 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.
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& 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 speed for 1500
meters and Female 3k & 5k runners need 4:05-4:06 to
be contenders in the 3k & 5k
Altitude Training
• Responders v 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)
Power Workouts
• Flying 60’s
• Short, Medium & Long Hill Sprints
• Alternating Sets of Standing Long Jump
with Heavy Resistance Back Squats
• Jump Squats & Splits Jump Squats