Transcript SPEED-BASED TRAINING

SPEED-BASED TRAINING
for
Middle Distance & Distance Runners
by
Lyle Knudson, Ed.D.
WHAT IS SPEED-BASED TRAINING?
More accurately titled –
“Speed, Speed Endurance, & Specific
Endurance Based Training”
Training specific to the demands of the
event(s)
VS.
AEROBIC-ENDURANCE BASED
TRAINING
As has been applied by most U.S. distance
coaches over the past 35+ years.
Commonly referred to as the “Pyramid
Model”
Develop an Aerobic-Endurance “base” via
long-slow running, then gradually transition
to include training more specific to the event
PROBLEMS WITH
Aerobic-Endurance Based Training
Through 60’s & early 70’s, when interval training
(more like Speed-Based Training) was the primary
training method, the U.S. dominated middle distance
and distance running in the world
Since then, Aerobic-Endurance Based Training has
become the dominant approach to U.S. distance
training, U.S. middle distance and distance
performances, at all levels, have declined over this
period. U.S. developed athletes are no longer even a
factor in world-class distance running.
There is no valid scientific justification for
the Aerobic-Endurance Based Training
approach.
SCIENTIFIC PRINCIPLES OF
TRAINING-ADAPTATION
Your body adapts to the stresses applied.
Your body adapts to the SPECIFIC stresses
applied.
III. Your body will only adapt to unaccustomed
stimuli.
IV. Adaptation occurs during recovery.
V. Your body also adapts to lack of stress.
You regress
VI. Your body will positively adapt to stress,
unless the stresses are too great.
I.
II.
I.
YOUR BODY ADAPTS TO
THE STRESSES APPLIED
You train (i.e., apply stress). Then your body
adapts to be able to perform at higher levels.
II.
YOUR BODY ADAPTS TO THE
SPECIFIC STRESSES APPLIED.
For Example:
If you properly train “Speed”, you body will
adapt to run faster.
If you properly train “Speed Endurance”,
your body will adapt to run fast longer.
If you properly train “Specific Endurance”,
your body will adapt to run a specific
distance faster.
If you train long and slow, your body will
adapt to run longer and slower.
III.
YOUR BODY WILL ONLY ADAPT TO
UNACCUSTOMED STIMULI.
For example:
To improve “speed”, you must train faster
(greater stride length & frequency) than your
current maximum speed.
To run your objective race distance faster,
you must train at paces faster than your
current PR in that event.
If you only train at paces at or slower than
what you’ve already accomplished in your
event, your body will not adapt to run faster.
IV. ADAPTATION OCCURS
DURING RECOVERY.
Full recovery-adaptation from a hard training
bout requires 48-72 hours of very limited
activity.
High volumes of long-slow running inhibits
recovery-adaptation.
V.
YOUR BODY ALSO ADAPTS TO
LACK OF STRESS. YOU REGRESS.
If you don’t train a specific event component (e.g.,
speed, speed endurance, specific endurance) on a
regular basis, you begin to loose it.
Negative adaptation of a component generally begins
to occur after a 48-72 hour period of non-training of
that component.
VI.
YOUR BODY WILL POSITIVELY
ADAPT TO STRESS, UNLESS THE
STRESSES ARE TOO GREAT.
If the stresses are too great, you will not
improve, will regress, and/or will become
injured or ill.
Short-term stresses (e.g., a hard workout)
are seldom the cause of injury or illness.
Cumulative stress (due to lack of recoveryadaptation between workouts) is generally
the cause of lack of improvement,
regression of performances, and injuries &
illnesses.
CONCLUSION
Speed, Speed-Endurance, & SpecificEndurance Based Training
NOT
Aerobic-Endurance Based Training
REVIEW
Scientific Principles as they relate to –
SPEED-BASED TRAINING
vs.
AEROBIC-ENDURANCE BASED
TRAINING
(go to SPEED-BASED TRAINING, Introduction page)
TO ADHERE TO THE SCIENTIFIC
PRINCIPLES OF TRAININGADAPTATION
Use Speed, Speed-Endurance, &
Specific Endurance based training.
Follow a COMPREHENSIVE and
SYSTEMATIC program.
COMPREHENSIVE and
SYSTEMATIC TRAINING
COMPREHENSIVE TRAINING - Identifying and
properly training all affective components of
performance in the event(s).
SYSTEMATIC TRAINING - For adequate stress and
recovery (and therefore maximum positive
adaptation) and to avoid negative adaptation (due to
lack of stress or over-stress), you must train
consistently according to “training cycles”. Training
Cycles are time periods of systematically varying
physiological and psycho-social stress loads.
(will discuss Systematic Training later when tying the
total program together)
COMPREHENSIVE TRAINING
PHYSICAL COMPONENTS OF PERFORMANCE WHICH APPLY TO
THE MIDDLE DISTANCE AND DISTANCE EVENTS:
 Strength - ability to apply force
 Quickness - frequency of repeating a specific movement
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pattern
Power = Strength X Quickness = the ability to apply
maximum force over a minimum period of time
Speed = Power = Stride Length (result of Strength &
Technique) X Stride Frequency (result of Quickness &
Technique)
Endurance - ability to sustain a movement pattern
(movement & intensity) over an interval of time
(duration). Four “endurances”, defined by movement
duration & intensity:
Aerobic Endurance - long & slow
Speed (Anaerobic) Endurance - short & fast
Anaerobic Threshold - moderate duration & speed
Specific Endurance - (% Anaerobic – Aerobic specific to
event; at objective event distance and pace
NOTE
The majority of components are Speed,
Speed-Endurance, and Specific Endurance
related.
Aerobic Endurance and Anaerobic Threshold
are also important components, and will be
included in the total training program
discussed later, but are not the dominating
factors as practiced in most U.S. distance
programs.
SPEED - Justification
WHY IS SPEED DEVELOPMENT IMPORTANT TO
DISTANCE RUNNERS?
The common response is “for the finishing kick”.
But in a race of equal runners who know how to
maximize performance (i.e., run equal & optimum
pace throughout), if you hold back and save/wait for
the kick, you’ll be so far behind that a great kick is
not going to make up the difference.
The primary benefit of Speed is to be able to run
more efficiently (i.e., at a faster pace with the same
effort) throughout the race. For example, if you’re
best 100m time is 15 seconds, you’ll certainly not be
able to maintain that pace for a 2:00 800m. But if you
can run a 12.0 100m, with proper Specific Endurance
Training, you’ll be able to maintain a 15.0 pace
throughout to achieve a 2:00.
SHOULD YOU DEVELOP SPEED
OR ENDURANCE FIRST?
Certainly don’t develop Aerobic-Endurance
first, because long-slow running will cause
loss of Speed.
Some sprint coaches advocate an Inverted
Pyramid Model, developing Speed first and
then adding Endurance training to extend the
Speed over increasingly greater distances.
Based on the Scientific Principles, you can
and should develop Speed and Endurance
simultaneously.
HOW TO IMPROVE SPEED
Speed (velocity) = Stride Length X Stride
Frequency
So to improve Speed, increase Stride Length
and Stride Frequency
To increase Stride Length, improve Sprint
Technique (body positions & movement
patterns) and Strength
To increase Stride Frequency, improve Sprint
Technique and Quickness
To increase both Stride Length and Stride
Frequency simultaneously, reduce ground
contact by improving Sprint Technique and
Power
SPRINT TECHNIQUE CHARACTERISTICS
Minimize ground contact
Run tall
Up & down (vs. forward & back)
movements of arms and legs relative to
body alignment
Emphasize front-side (vs. back-side)
mechanics
Maintain arms at 90 degrees
Dorsiflex feet
Pawing motion of legs (vs. push in
back & brake in front)
ACTIVITIES FOR DEVELOPING SPRINT TECHNIQUE,
STRIDE LENGTH, AND STRIDE FREQUENCY
I. DYNAMIC LEAD-UPS:
Exercises which systematically progress from little
to optimum ranges of motion, and from slow to
maximum speed
As part of Warm-Up on formal training days
Exercises; 3 X 15-30m each of:
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Low Knees
Sprint Walks
Sprint Skips
High Knees
Build-Ups
Accelerations
Flyings
Start-Throughs
II. SPECIFIC SPEED DEVELOPMENT EXERCISES
(conducted at high intensities over short durations)
(benefits)
Stride Length
Resisted
Uphills
Towing
Against The Wind
Long Stick Drill
Weighted Vests
Strength Training
Power Walk
Depth Jumps
Stride Frequency
Assisted
Downhills
Being Towed
With The Wind
Short Stick Drill
Quick Legs
Low Knees
Both Stride Length
& Stride Frequency
Power Training
Sprint Walks
Sprint Skips
High Knees
Build-Ups
Accelerations
Flyings
Start-Throughs
MEASURING/CALCULATING COMPONENTS
OF SPEED DEVELOPMENT, #1
Components - Time (per distance),
Speed/Velocity, Stride Length, Stride
Frequency, Ground Contact (vs. Air Times)
Purpose - Determine where you are now,
your development needs, and the progress
your making in Speed development
Required - 30m Fly time, video/DVD
recording of 30m Fly, video/DVD player or
computer software capable of
displaying/counting frame by frame
MEASURING/CALCULATING COMPONENTS
OF SPEED DEVELOPMENT, #2
ALGORITHMS FOR COMPUTING THE
COMPONENTS:
 Velocity = Distance/Time = 30m / 30m Fly Time
 Time for 5 strides = 1/30 X Number of Frames for 5 strides
(assuming frame frequency of 30 frames per second)
 Stride Frequency = 5 / Time For 5 Strides
 Stride Length = Velocity / Stride Frequency
INTERPRETATION; OPTIMUMS:
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Stride length = 2.35 – 2.50 X trochanter length
Stride Frequency = 4.5 – 5.0 strides per second
Frames Per Stride < 7
Ground time < 3 frames
REVIEW
SPEED DEVELOPMENT
(go to SPEED-BASED TRAINING, Speed Development page)
ENDURANCE
Definition
Classifications
Physiology Of
DEFINITION OF
ENDURANCE
Endurance - the ability to sustain a specific
movement pattern (e.g., running at an
objective pace) over a given interval of time
(duration)
CLASSIFICATIONS OF
ENDURANCE
FOUR DIFFERENT INTERDEPENDENT “ENDURANCES”,
DEFINED BY MOVEMENT INTENSITY AND DURATION;
DETERMINED BY AEROBIC AND/OR ANAEROBIC
ENERGY UTILIZATION.
Aerobic Endurance - ability to sustain a low intensity
movement pattern over a long period of time
Anaerobic Endurance (also called Speed Endurance) ability to sustain a very high movement pattern over a
short interval of time
Anaerobic Threshold - stress level at which anaerobic
stores begin to be utilized to sustain the intensity of the
movement pattern
Specific Endurance - ability to sustain a desired intensity
of movement pattern over an objective duration; requires
both aerobic and anaerobic energy
PHYSIOLOGY OF ENDURANCE
Protein Synthesis
Generation Of Energy
PROTEIN SYNTHESIS
THE PRIMARY ADAPTATION MECHANISM IN THE
BODY IS THE REGENERATION AND INCREASE OF:
Structural Protein - muscle, connective tissue,
organs, blood cells, mitochondria, …
Enzymatic Protein - enzymes, hormones; which
motivate and control cellular function
MUST GET THE ESSENTIAL AMINO ACIDS INTO THE
CELL, AND STIMULATE THE SYNTHESIS OF
STRUCTURAL & ENZYMATIC PROTEIN; HOW?
Nutrition - adequate protein & complex
carbohydrates (vegetables, fruits, grains); limited
sugars, starches, and fats
Hard Training, specific to event; avoid excessive
long-slow distance (reduces growth hormone levels)
Adequate recovery-adaptation between hard training
bouts; generally 48-72 hours of easy activity
GENERATION OF ENERGY (ATP)
(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)
AEROBIC
GENERATION OF ENERGY (ATP)
(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)
ANAEROBIC
ATP
ADP + P from CP
Muscle Contraction
GENERATION OF ENERGY
(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)
% ANAEROBIC – AEROBIC
Brief Introduction; elaboration when discussing Specific Endurance
% ANAEROBIC – AEROBIC
APPROXIMATE PERCENTAGES OF CONTRIBUTION OF
ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT
PERFORMANCES IN GIVEN EVENTS.
Distance
25m
50m
100m
200m
400m
800m
1500m/1600m
3000m/3200m
3000mSt/5000m
10k
20k
Marathon (42k)
Anaerobic %
100%
99%
98%
95%
90%
70%
50%
30%
20%
10%
5%
0%
Aerobic %
0%
1%
2%
5%
10%
30%
50%
70%
80%
90%
95%
100%
Brief Introduction; elaboration when discussing Specific Endurance
SPEED (ANAEROBIC) ENDURANCE
Definition of Speed Endurance - ability to run at maximum
speed longer (60m > 150m); provides increased capacity of
anaerobic stores contributing to performance in events
requiring both aerobic and anaerobic energy
Physiological Adaptations to Speed Endurance Training increase of structural & enzymatic protein; increase in
anaerobic stores (neural impulse, stored ATP, stored CP,
buffering/tolerance/diffusion of lactic acid
Speed Endurance Duration, Energy Sources, Training, &
Recovery:
Duration
0-.2 sec.
Energy Sources
neural impulse + ATP
Training (reps)
1 change in motion
specific to running
0–5 sec. neural impulse + ATP + CP
10m – 50m
0–15 sec. neural impulse + ATP + CP + 60m – 150m
buffering of lactic acid
Recovery (between reps;
generally 1 min. per 10m)
5-15 seconds
1 – 5 minutes
6 – 15 minutes
SPEED (ANAEROBIC) ENDURANCE
WHERE IN THE TRAINING PROGRAM?
Sprinters (100-400) – in Warm-Up (dynamic
lead-ups) and Specific Endurance Workout
(day training events = 25, 50, 100, & 200)
Middle Distance (800-1500) – in Warm-Up
(dynamic lead-ups) and Specific Endurance
Workout (day training events = 200, 400)
Distance (3000-marathon) – in Warm-Up
(dynamic lead-ups)
SPEED (ANAEROBIC) ENDURANCE
EXAMPLES OF SPEED ENDURANCE WORKOUTS; FOR
SPECIFIC DAY TRAINING EVENTS
Day Training Event In Addition to Dynamic Lead-Ups & Speed Development Exercises
25m
8 X 1 arms action; start at 5X seconds
8 X knee up-downs, each leg; start at 5X seconds
8 X vertical jumps from ½ squat position; start at 15X seconds
4 X start-through 15m; start at 2X minutes
4 X flying 15m; start at 2X minutes
50m
1 X flying 35, 30, 25, 20, 15, 10, 5; 3.5, 3, 2.5, 2, 1.5, 1 min. bet.
100m
1 X start-through 10, 20, 30, 40, 50, 60, 70; 1,2,3,4,5,6 min. bet.
200m
3 X 30m build-ups, on curve; 3 minutes between
3 X 30m accelerations, on straight; 3 minutes between
3 X 30m start-throughs, on curve; 3 minutes between
3 X 30m flyings, on straight; 3 minutes between
400m
1 X flying 30, 60, 90, 120, 150; 3, 6, 9, 12 minutes between
REVIEW
SPEED ENDURANCE TRAINING
(go to SPEED-BASED TRAINING, Speed Endurance Development page)
SPECIFIC ENDURANCE
DEFINITION - Specific Endurance is the ability to run at
maximum pace throughout a specific event that requires both
aerobic and anaerobic energy (i.e., all events 50m through
marathon)
RELATIONSHIP BETWEEN AEROBIC AND ANAEROBIC
ENERGY AT DURATIONS & INTENSITIES REQUIRING BOTH.
(Elaborate over previous introduction)
SPECIFIC ENDURANCE
APPROXIMATE PERCENTAGES OF CONTRIBUTION OF
ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT
IN GIVEN EVENTS:
Distance
Anaerobic %
Aerobic %
25m
100%
0%
50m
99%
1%
100m
98%
2%
200m
95%
5%
400m
90%
10%
800m
70%
30%
1500m/1600m
50%
50%
3000m/3200m
30%
70%
3000mSt/5000m
20%
80%
10k
10%
90%
20k
5%
95%
Marathon (42k)
0%
100%
TRAINING SPECIFIC ENDURANCE
The most “specific” endurance training is at the
desired intensity (i.e., pace) of the objective event
(TD – Training Distance).
However, for maximum development, you should
systematically train “up to” and “down to” the
intensity of the objective event.
OOD (Over-Over Distance) and OD (Over Distance)
represents lower intensity but greater duration
training.
UUD (Under-Under distance) and UD (Under
Distance) represents higher intensity but lower
duration training.
The recommended sequence of formal training
(MWF, MWSa, or TThSa) over a two week cycle is
OOD, UUD, OD, UD, TD, and miscellaneous (i.e.,
competition, simulated competition, or which of
OOD, OD, TD, UD, or UUD is most needed. See next
slide for example.
SPECIFIC ENDURANCE TRAINING, EXAMPLE
If the selected Training Distance is 800m, the training objective
paces would be sequentially at 3000/3200, 200, 1500/1600, 400,
and 800 respectively over a two-week cycle.
Assuming the formal training days are TThSa, the training
objectives and paces would be:
Days
I
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
14.Saturday
Objective
Day Training Event Pace
OOD
3000m/3200m
UUD
200m
OD
1500m/1600m
UD
400m
TD
800m
(Miscellaneous)
TRAINING SPECIFIC ENDURANCE
SELECTING THE OBJECTIVE TRAINING DISTANCE
For a given athlete, the Objective Training Distance
can vary year to year, from season to season, or
within a season.
If the Training Distance is to vary, the athletes
should train “down to up” in distance; i.e., develop
the speed, speed endurance and specific
endurance to run at the objective pace at the
shorter distance, then develop the specific
endurance to extend that pace to the longer
distance.
If an athlete competes in more than one event (e.g.,
800 & 1500), the Training Distance should be the
shorter distance.
TRAINING SPECIFIC ENDURANCE
OBJECTIVE PACE OF WORKOUTS
So that the body will know specifically what it’s
supposed to adapt to, the entire workout (i.e., each
rep) should be run only at the objective Day
Training Event Pace.
Set recoveries commensurate with the number and
distance/duration of reps so that the runners will
naturally run at the objective Day Training Event
pace when trying to run the total workout as fast
as possible.
The objective workout pace should be faster
(approximately 3% faster velocity) than the current
PR in the Training Event for that day.
TRAINING SPECIFIC ENDURANCE
WORKOUT VOLUMES
The total distance/duration, at the objective Training Event
pace, for the workout should be:
Training Distance
25m
50m
100m
200m
400m
800m
1500m/1600m
3000m/3200m
3000mSt/5000m
10k
15k
20k
Multiple
8X
6X
5X
4X
3X
2.5X
2.25X
2X
1.75X
1.5X
1.5X
1.5X
Total Distance
200m
300m
500m
800m
1200m
2000m
3600m
6000m
9000m
15k
22.5k
30k
Approaching major competitions (e.g., State HS Meet, National
Championships), to assure full recovery/adaptation from any
accumulated stresses (physical and/or psycho-social), volumes
should be reduced to approximately 75% and 50% the last two
weeks prior.
TRAINING SPECIFIC ENDURANCE
TRAINING TYPES
To allow for a variety of training, to accommodate/train other
aspects (e.g., psycho-social stresses, race strategies), and yet meet
the aforementioned requirements and get the same training effects,
workouts should be broken down by Training Types. Example
workouts for different Training Types, for a 1500/1600 as the
Training Event for the day (therefore, approximately 3600m total
distance), are:
SAMPLE WORKOUTS BASED ON DISTANCES
Training Type
Short Intervals
Medium Intervals
Long Intervals
Step-Ups
Step-Downs
Step Up-Downs
Step Down-Ups
Sets-Reps
Sample Workout
36 X 100m, 1 minute recovery between reps
18 X 200m, 2 minutes recovery between reps
9 X 400m, 3 minutes recovery between reps
100, 200, 300, 400, 500, 600, 700, 800; 4 minutes recovery
800, 700, 600, 500, 400, 300, 200, 100; 4 minutes recovery
100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100; 4 min. bet.
500, 400, 300, 200, 100, 200, 300, 400, 500; 3 minutes between
3 X (4 X 300); 2 minutes between reps, 4 minutes between sets
SAMPLE WORKOUTS BASED ON TIME
Training Type
Short Intervals
Medium Intervals
Long Intervals
Step-Ups
Step-Downs
Step Up-Downs
Step Down-Ups
Sets-Reps
Sample Workout
36 X :15, start on 1X minutes
18 X :30, start on 2X minutes
9 X 1:00, start on 4X minutes
:15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00; 4 minutes between
2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15; 4 minutes between
:15, :30, :45, 1:00, 1:15, 1:30, 1:15, 1:00, :45, :30, :15; 4 min. bet.
1:15, 1:00, :45, :30, :15, :30, :45, 1:00, 1:15; 3 minutes between
3 X (4 X :45); 2 minutes between reps, 4 minutes between sets
REVIEW
TRAINING SPECIFIC ENDURANCE
(go to SPEED-BASED TRAINING and Specific Endurance Training page)
ANAEROBIC THRESHOLD TRAINING
DEFINITION
Anaerobic Threshold (AT) training is continuous
running at approximately anaerobic threshold
pace, often referred to as “quality distance” or
“tempo” running.
An individual’s AT pace is most easily estimated by
running a known long distance (e.g., 5k for
800/1500 runner, 10k for a 3000 runner, 15k for a
5000 runner, 20k for a marathoner) at near
maximum effort, and then computing the pace.
Or AT pace is between 140-160 heart rate for highly
trained runners, 150-170 for younger and less
developed individuals.
ANAEROBIC THRESHOLD TRAINING
IMPORTANCE OF
ANAEROBIC THRESHOLD TRAINING
While not as important to development as
Speed, Speed Endurance, and Specific
Endurance, improving the Anaerobic
Threshold does allow the athlete to sustain
a faster pace without using Anaerobic
stores, particularly relevant in the longer
distance races.
ANAEROBIC THRESHOLD TRAINING
WHERE IN TRAINING PROGRAM?
AT training on recovery days
1/2AT on recovery days prior to
competitions and as morning runs on
formal workout days
To allow for full recovery-adaptation,
the duration of AT runs must be
controlled.
ANAEROBIC THRESHOLD TRAINING
AT TRAINING
Suggested AT training for various objective
Training Distance events is AR-AT-AR,
where AR is the time in minutes of Aerobic
running. AT is the time in minutes at AT
pace.
AT TRAINING DURATIONS (minutes)
Training Distance
800m
1500m/1600m
3000m/3200m
3000mSt/5000m
10k
20k - Marathon
AR-AT-AR
6-6-6
6-12-6
6-18-6
6-24-6
6-30-6
6-36-6
1/2AT
6-3-6
6-6-6
6-9-6
6-12-6
6-15-6
6-18-6
AEROBIC ENDURANCE TRAINING
DEFINITION - Aerobic Endurance Training (AR) is
slow continuous running (generally 110-130 heart rate
for elite runners, 120-140 for less developed) over
longer distances.
IMPORTANCE OF AEROBIC TRAINING - While not as
important to development as Speed, Speed
Endurance, Specific Endurance, and Anaerobic
Threshold training, properly applied Aerobic
Endurance training aids warm-up & recovery and
contributes progressively to performances at greater
distances/durations.
PROBLEMS WITH EXCESSIVE AEROBIC TRAINING Because high volumes of long-slow running lowers
the natural growth hormones in the body, it detracts
from the development of Speed, Speed Endurance,
Specific Endurance, and Anaerobic Threshold
characteristics, and therefore actually retards
development and causes decreases of performances
in middle distance and distance events.
AEROBIC ENDURANCE TRAINING
AR TRAINING
On formal training days, 6 minutes of AR running
is recommended as initial warmup for, and final
warmdown from, workouts for middle distance
runners, 12 minutes each for distance runners.
On recovery days, and morning runs on formal
training days, athletes will do an additional 6 + 6
minutes of AR as a part of their AT training.
In addition, Sunday AR runs are suggested as:
SUNDAY AR DURATIONS
Training Distance
800m
1500m/1600m
3000m/3200m
3000mSt/5000m
10k
20K - Marathon
AR Duration
15 minutes
30 minutes
45 minutes
60 minutes
75 minutes
90 minutes
PUTTING IT ALL TOGETHER
SYSTEMATIC TRAINING
=
TRAINING CYCLES
SYSTEMATIC TRAINING
For adequate stress and recovery (and
therefore maximum positive adaptation)
and to avoid negative adaptation (due to
lack of stress or over-stress), you must
train consistently according to “training
cycles”.
Training cycles are time periods of
systematically varying physiological and
psycho-social stress loads.
MODELING OF TRAINING CYCLES
Training cycles can be modeled via a progressive sinusoidal curve as
illustrated below.
Physical stresses are from the intensity and duration of training.
Psycho-social stresses are from the formality of training, emphasis on
and level of competition, and outside pressures.
Generally, a training cycle includes four phases:
a) Active Recovery (AR), a period of low physical and low psychosocial stresses, allowing full recovery from any residual mental or
physical fatigue from a previous cycle.
b) Training (TR), a period of high physical and moderate psychosocial stresses, providing the background for later improvements
in performances.
c) Build-Up (BU), a period of moderating physical stresses and higher
psycho-social stresses, producing increasingly higher levels of
performances.
d) Optimum Performance (OP), a period of lower physical stresses
and maximum psycho-social stresses, producing the highest levels
of performances.
TRAINING CYCLES
Training cycles apply to segments of a career (e.g.,
high school, college, Olympic quadrennial), year,
season, 1-2 week periods within a season, and 2-3
day periods within a 1-2 week cycle.
The most important training cycle is that of 2-3 day
duration, when a hard training bout (high physical
stress) is followed by 48-72 hours of easy activity
to allow full recovery and adaptation.
The Scientific Principles require that you must
train all components of performance, targeted to
the specific demands of the event, within each 2-3
day cycle. Differences in the hard workouts in 2-3
day cycles within each 1-2 week cycle allow for
training up to and down to the specific demands of
a given training event.
The only difference in training between 1-2 week
cycles, seasonal cycles, & annual cycles is to vary
psycho-social stresses.
(Examples for multi-year, annual, season, & 1-2 week cycles.)
1 OR 2 WEEK CYCLES
Two week cycles are recommended because they
provide a greater breadth of specific endurance
training:
TWO WEEK CYCLE (assuming formal workouts on TThSa)
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
Day
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Training
Recovery Days
AR
AT
1/2AT, OOD
AT
1/2AT, UUD
AT
1/2AT, OD
AR
AT
1/2AT, UD
AT
1/2AT, TD
1/2 AT
Competition or OOD, OD, TD, UD, or UUD
1 OR 2 WEEK CYCLES
One week cycles should be used if major
competitions are scheduled on consecutive weeks.
ONE WEEK CYCLE
Day
1.
2.
3.
4.
5.
6.
7.
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Training
Recovery Days
AR
AT
1/2AT, OD
AT
1/2AT, UD
1/2AT
Competition or TD workout
DAILY TRAINING ROUTINE
To include all necessary development components in each
formal training session, include the following steps in a
Daily Training Routine, applicable to all track & field events.
Comments will indicate how this routine applies to the
recommended training program for middle distance and
distance runner.
DAILY TRAINING ROUTINE
I.
Warm-Up
A.
B.
II.
III.
IV.
V.
VI.
VII.
VIII.
General Preparation - AR (MD – 6 minutes; D – 12 minutes)
Specific Preparation - Dynamic Leadups
Specific Event Preparation (included in AR and Dynamic
Leadups)
Technique Training (included in Dynamic Leadups)
Power Training (included in Dynamic Leadups)
Specific % Anaerobic – Aerobic Endurance Training
Specific Warm-down - AR (MD – 6 minutes; D – 12 minutes)
Strength Training - strength training program consistent
with rest of training
Initiation of recovery & adaptation (eat!!, cold bath,
massage, static stretching, etc.)
REVIEW
DESIGNING WORKOUTS:









Setting Annual and Seasonal Cycles
Date
1or 2 Week Cycle
Week In Cycle
Training Days (MWF, MWSa, TThSa)
Training Event
Pace Objective (OOD, OD, TD, UD, UUD, etc.)
Workout Type
Train By Distances or Times
DAILY WORKOUT
ONE/TWO WEEK CYCLE
(Go to T&F TRAINING, and demonstrate each)
EXPECTED RESULTS
From Speed – Speed Endurance –
Specific Endurance Based
Training Program
EVENT- TIME PROJECTIONS & PACES
(Go to SPEED-BASED TRAINING and Event-Time Projections and Paces
EVENT- TIME PROJECTIONS & PACES
Project from 30m up; if run specific time, with proper
Speed – Speed Endurance – Specific Endurance Based
Training, can run projected times
Look at specific times at 800m, 1500m, 1600m, 3000m,
3200m, 3000 Steeple, 5000, 10k, and Marathon; and see
Speed required to achieve these levels
Interpretation of projections:
 If shorter distance times are better than longer distance
times - natural propensity toward speed vs. endurance
AND/OR training has been more oriented toward speed
vs. endurance. Message - maintain speed training,
place greater emphasis on speed endurance and
specific endurance training to get better distance times
 If longer distance times are better than shorter
distance times - natural propensity toward endurance
vs. speed AND/OR training has been more oriented
toward endurance vs. speed. Message - maintain
specific endurance training; place greater emphasis on
speed and speed endurance training to get even better
distance times
GRAND SUMMARY
TO GET MAXIMUM RESULTS FROM
YOUR MIDDLE DISTANCE – DISTANCE
PROGRAM, USE A SPEED – SPEED
ENDURANCE – SPECIFIC ENDURANCE
BASED TRAINING PROGRAM.