SPEED-BASED TRAININGSPEED-BASED TRAINING

forfor

Middle Distance & Distance RunnersMiddle Distance & Distance Runners

byby

Lyle Knudson, Ed.D.Lyle Knudson, Ed.D.

WHAT IS SPEED-BASED TRAINING?WHAT IS SPEED-BASED TRAINING?

More accurately titled –More accurately titled –

““Speed, Speed Endurance, & Specific Speed, Speed Endurance, & Specific Endurance Based Training”Endurance Based Training”

Training specific to the demands of the Training specific to the demands of the event(s)event(s)

VS.VS.AEROBIC-ENDURANCE BASED AEROBIC-ENDURANCE BASED

TRAININGTRAININGAs has been applied by most U.S. distance As has been applied by most U.S. distance coaches over the past 35+ years.coaches over the past 35+ years.

Commonly referred to as the “Pyramid Commonly referred to as the “Pyramid Model”Model”

Develop an Aerobic-Endurance “base” via Develop an Aerobic-Endurance “base” via long-slow running, then gradually transition long-slow running, then gradually transition to include training more specific to the eventto include training more specific to the event

PROBLEMS WITHPROBLEMS WITHAerobic-Endurance Based TrainingAerobic-Endurance Based TrainingThrough 60’s & early 70’s, when interval training Through 60’s & early 70’s, when interval training (more like Speed-Based Training) was the primary (more like Speed-Based Training) was the primary training method, the U.S. dominated middle distance training method, the U.S. dominated middle distance and distance running in the worldand distance running in the world

Since then, Aerobic-Endurance Based Training has Since then, Aerobic-Endurance Based Training has become the dominant approach to U.S. distance become the dominant approach to U.S. distance training, U.S. middle distance and distance training, U.S. middle distance and distance performances, at all levels, have declined over this performances, at all levels, have declined over this period. U.S. developed athletes are no longer even a period. U.S. developed athletes are no longer even a factor in world-class distance running.factor in world-class distance running.

There is no valid scientific justification for the There is no valid scientific justification for the Aerobic-Endurance Based Training approach.Aerobic-Endurance Based Training approach.

SCIENTIFIC PRINCIPLES OF SCIENTIFIC PRINCIPLES OF TRAINING-ADAPTATIONTRAINING-ADAPTATION

I.I. Your body adapts to the stresses applied.Your body adapts to the stresses applied.II.II. Your body adapts to the SPECIFIC Your body adapts to the SPECIFIC

stresses applied.stresses applied.III.III. Your body will only adapt to Your body will only adapt to

unaccustomed stimuli.unaccustomed stimuli.IV.IV. Adaptation occurs during recovery.Adaptation occurs during recovery.V.V. Your body also adapts to lack of stress. Your body also adapts to lack of stress.

You regressYou regressVI.VI. Your body will positively adapt to stress, Your body will positively adapt to stress,

unless the stresses are too great.unless the stresses are too great.

I.I. YOUR BODY ADAPTS TO YOUR BODY ADAPTS TO THE STRESSES APPLIEDTHE STRESSES APPLIED

You train (i.e., apply stress). Then your body You train (i.e., apply stress). Then your body adapts to be able to perform at higher levels.adapts to be able to perform at higher levels.

II.II. YOUR BODY ADAPTS TO THE YOUR BODY ADAPTS TO THE SPECIFICSPECIFIC STRESSES APPLIED. STRESSES APPLIED.

For Example:For Example:If you properly train “Speed”, you body will If you properly train “Speed”, you body will adapt to adapt to run fasterrun faster..If you properly train “Speed Endurance”, If you properly train “Speed Endurance”, your body will adapt to your body will adapt to run fast longerrun fast longer..If you properly train “Specific Endurance”, If you properly train “Specific Endurance”, your body will adapt to your body will adapt to run a specific run a specific distance fasterdistance faster..If you train long and slow, your body will If you train long and slow, your body will adapt to run longer and slower.adapt to run longer and slower.

III.III. YOUR BODY WILL ONLY ADAPT TO YOUR BODY WILL ONLY ADAPT TO UNACCUSTOMED STIMULI.UNACCUSTOMED STIMULI.

For example:For example:

To improve “speed”, you must train faster To improve “speed”, you must train faster (greater stride length & frequency) than your (greater stride length & frequency) than your current maximum speed.current maximum speed.

To run your objective race distance faster, To run your objective race distance faster, you must train at paces faster than your you must train at paces faster than your current PR in that event. current PR in that event.

If you only train at paces at or slower than If you only train at paces at or slower than what you’ve already accomplished in your what you’ve already accomplished in your event, your body will not adapt to run faster.event, your body will not adapt to run faster.

IV.IV. ADAPTATION OCCURS ADAPTATION OCCURS DURING RECOVERY.DURING RECOVERY.

Full recovery-adaptation from a hard training Full recovery-adaptation from a hard training bout requires 48-72 hours of very limited bout requires 48-72 hours of very limited activity.activity.

High volumes of long-slow running inhibits High volumes of long-slow running inhibits recovery-adaptation.recovery-adaptation.

V.V. YOUR BODY ALSO ADAPTS TO YOUR BODY ALSO ADAPTS TO LACK OF STRESS. YOU REGRESS.LACK OF STRESS. YOU REGRESS.

If you don’t train a specific event component (e.g., If you don’t train a specific event component (e.g., speed, speed endurance, specific endurance) on a speed, speed endurance, specific endurance) on a regular basis, you begin to loose it. regular basis, you begin to loose it.

Negative adaptation of a component generally begins Negative adaptation of a component generally begins to occur after a 48-72 hour period of non-training of to occur after a 48-72 hour period of non-training of that component.that component.

VI.VI. YOUR BODY WILL POSITIVELY YOUR BODY WILL POSITIVELY ADAPT TO STRESS, UNLESS THE ADAPT TO STRESS, UNLESS THE

STRESSES ARE TOO GREAT.STRESSES ARE TOO GREAT.If the stresses are too great, you will not If the stresses are too great, you will not improve, will regress, and/or will become improve, will regress, and/or will become injured or ill.injured or ill.Short-term stresses (e.g., a hard workout) Short-term stresses (e.g., a hard workout) are seldom the cause of injury or illness.are seldom the cause of injury or illness.Cumulative stress (due to lack of recovery-Cumulative stress (due to lack of recovery-adaptation between workouts) is generally adaptation between workouts) is generally the cause of lack of improvement, the cause of lack of improvement, regression of performances, and injuries & regression of performances, and injuries & illnesses.illnesses.

CONCLUSION

Speed, Speed-Endurance, & Specific- Endurance Based Training

NOTAerobic-Endurance Based Training

REVIEWREVIEW

Scientific Principles as they relate to –Scientific Principles as they relate to –

SPEED-BASED TRAININGSPEED-BASED TRAINING

vs.vs.

AEROBIC-ENDURANCE BASED AEROBIC-ENDURANCE BASED TRAININGTRAINING

(go to SPEED-BASED TRAINING, Introduction page)(go to SPEED-BASED TRAINING, Introduction page)

TO ADHERE TO THE SCIENTIFIC TO ADHERE TO THE SCIENTIFIC PRINCIPLES OF TRAINING-PRINCIPLES OF TRAINING-

ADAPTATIONADAPTATION

Use Speed, Speed-Endurance, & Use Speed, Speed-Endurance, & Specific Endurance based training.Specific Endurance based training.

Follow a COMPREHENSIVE and Follow a COMPREHENSIVE and SYSTEMATIC programSYSTEMATIC program..

COMPREHENSIVE and COMPREHENSIVE and SYSTEMATIC TRAININGSYSTEMATIC TRAINING

COMPREHENSIVE TRAINING - Identifying and COMPREHENSIVE TRAINING - Identifying and properly training all affective components of properly training all affective components of performance in the event(s).performance in the event(s).

SYSTEMATIC TRAINING - For adequate stress and SYSTEMATIC TRAINING - For adequate stress and recovery (and therefore maximum positive recovery (and therefore maximum positive adaptation) and to avoid negative adaptation (due to adaptation) and to avoid negative adaptation (due to lack of stress or over-stress), you must train lack of stress or over-stress), you must train consistently according to “training cycles”. Training consistently according to “training cycles”. Training Cycles are time periods of systematically varying Cycles are time periods of systematically varying physiological and psycho-social stress loads. physiological and psycho-social stress loads.

(will discuss Systematic Training later when tying the (will discuss Systematic Training later when tying the total program together)total program together)

COMPREHENSIVE TRAININGCOMPREHENSIVE TRAININGPHYSICAL COMPONENTS OF PERFORMANCE WHICH APPLY TO PHYSICAL COMPONENTS OF PERFORMANCE WHICH APPLY TO

THE MIDDLE DISTANCE AND DISTANCE EVENTS:THE MIDDLE DISTANCE AND DISTANCE EVENTS: Strength - ability to apply forceStrength - ability to apply force Quickness - frequency of repeating a specific movement Quickness - frequency of repeating a specific movement

patternpattern Power = Strength X Quickness = the ability to apply Power = Strength X Quickness = the ability to apply

maximum force over a minimum period of timemaximum force over a minimum period of time Speed = Power = Stride Length (result of Strength & Speed = Power = Stride Length (result of Strength &

Technique) X Stride Frequency (result of Quickness & Technique) X Stride Frequency (result of Quickness & Technique)Technique)

Endurance - ability to sustain a movement pattern Endurance - ability to sustain a movement pattern (movement & intensity) over an interval of time (movement & intensity) over an interval of time (duration). Four “endurances”, defined by movement (duration). Four “endurances”, defined by movement duration & intensity:duration & intensity:

Aerobic Endurance - long & slowAerobic Endurance - long & slow Speed (Anaerobic) Endurance - short & fastSpeed (Anaerobic) Endurance - short & fast Anaerobic Threshold - moderate duration & speedAnaerobic Threshold - moderate duration & speed Specific Endurance - (% Anaerobic – Aerobic specific to Specific Endurance - (% Anaerobic – Aerobic specific to

event; at objective event distance and paceevent; at objective event distance and pace

NOTENOTE

The majority of components are Speed, The majority of components are Speed, Speed-Endurance, and Specific Endurance Speed-Endurance, and Specific Endurance related.related.

Aerobic Endurance and Anaerobic Threshold Aerobic Endurance and Anaerobic Threshold are also important components, and will be are also important components, and will be included in the total training program included in the total training program discussed later, but are not the dominating discussed later, but are not the dominating factors as practiced in most U.S. distance factors as practiced in most U.S. distance programs.programs.

SPEED - JustificationSPEED - JustificationWHY IS SPEED DEVELOPMENT IMPORTANT TO WHY IS SPEED DEVELOPMENT IMPORTANT TO

DISTANCE RUNNERS?DISTANCE RUNNERS?

The common response is “for the finishing kick”. The common response is “for the finishing kick”. But in a race of equal runners who know how to But in a race of equal runners who know how to maximize performance (i.e., run equal & optimum maximize performance (i.e., run equal & optimum pace throughout), if you hold back and save/wait for pace throughout), if you hold back and save/wait for the kick, you’ll be so far behind that a great kick is the kick, you’ll be so far behind that a great kick is not going to make up the difference.not going to make up the difference.

The primary benefit of Speed is to be able to run The primary benefit of Speed is to be able to run more efficiently (i.e., at a faster pace with the same more efficiently (i.e., at a faster pace with the same effort) throughout the race. For example, if you’re effort) throughout the race. For example, if you’re best 100m time is 15 seconds, you’ll certainly not be best 100m time is 15 seconds, you’ll certainly not be able to maintain that pace for a 2:00 800m. But if able to maintain that pace for a 2:00 800m. But if you can run a 12.0 100m, with proper Specific you can run a 12.0 100m, with proper Specific Endurance Training, you’ll be able to maintain a 15.0 Endurance Training, you’ll be able to maintain a 15.0 pace throughout to achieve a 2:00.pace throughout to achieve a 2:00.

SHOULD YOU DEVELOP SPEED SHOULD YOU DEVELOP SPEED OR ENDURANCE FIRST?OR ENDURANCE FIRST?

Certainly don’t develop Aerobic-Endurance Certainly don’t develop Aerobic-Endurance first, because long-slow running will cause first, because long-slow running will cause loss of Speed.loss of Speed.

Some sprint coaches advocate an Inverted Some sprint coaches advocate an Inverted Pyramid Model, developing Speed first and Pyramid Model, developing Speed first and then adding Endurance training to extend the then adding Endurance training to extend the Speed over increasingly greater distances.Speed over increasingly greater distances.

Based on the Scientific Principles, you can Based on the Scientific Principles, you can and should develop Speed and Endurance and should develop Speed and Endurance simultaneously.simultaneously.

HOW TO IMPROVE SPEEDHOW TO IMPROVE SPEEDSpeed (velocity) = Stride Length X Stride Speed (velocity) = Stride Length X Stride FrequencyFrequencySo to improve Speed, increase Stride Length So to improve Speed, increase Stride Length and Stride Frequencyand Stride FrequencyTo increase Stride Length, improve Sprint To increase Stride Length, improve Sprint Technique (body positions & movement Technique (body positions & movement patterns) and Strengthpatterns) and StrengthTo increase Stride Frequency, improve Sprint To increase Stride Frequency, improve Sprint Technique and QuicknessTechnique and QuicknessTo increase both Stride Length and Stride To increase both Stride Length and Stride Frequency simultaneously, reduce ground Frequency simultaneously, reduce ground contact by improving Sprint Technique and contact by improving Sprint Technique and PowerPower

SPRINT TECHNIQUE CHARACTERISTICSSPRINT TECHNIQUE CHARACTERISTICS

Minimize ground contactMinimize ground contactRun tallRun tallUp & down (vs. forward & back) Up & down (vs. forward & back) movements of arms and legs relative to movements of arms and legs relative to body alignmentbody alignmentEmphasize front-side (vs. back-side) Emphasize front-side (vs. back-side) mechanicsmechanicsMaintain arms at 90 degreesMaintain arms at 90 degreesDorsiflex feet Dorsiflex feet Pawing motion of legs (vs. push in Pawing motion of legs (vs. push in back & brake in front)back & brake in front)

ACTIVITIES FOR DEVELOPING SPRINT TECHNIQUE, ACTIVITIES FOR DEVELOPING SPRINT TECHNIQUE, STRIDE LENGTH, AND STRIDE FREQUENCYSTRIDE LENGTH, AND STRIDE FREQUENCY

I. DYNAMIC LEAD-UPS:I. DYNAMIC LEAD-UPS:

Exercises which systematically progress from little Exercises which systematically progress from little to optimum ranges of motion, and from slow to to optimum ranges of motion, and from slow to maximum speedmaximum speed

As part of Warm-Up on formal training daysAs part of Warm-Up on formal training days

Exercises; 3 X 15-30m each of:Exercises; 3 X 15-30m each of: Low KneesLow Knees Sprint WalksSprint Walks Sprint SkipsSprint Skips High KneesHigh Knees Build-UpsBuild-Ups AccelerationsAccelerations FlyingsFlyings Start-ThroughsStart-Throughs

II. SPECIFIC SPEED DEVELOPMENT EXERCISES II. SPECIFIC SPEED DEVELOPMENT EXERCISES (conducted at high intensities over short durations) (conducted at high intensities over short durations)

(benefits)(benefits)

Stride LengthStride Length Stride FrequencyStride Frequency Both Stride Length Both Stride Length & Stride Frequency& Stride Frequency

ResistedResisted

UphillsUphills

TowingTowing

Against The WindAgainst The Wind

Long Stick DrillLong Stick Drill

Weighted VestsWeighted Vests

Strength TrainingStrength Training

Power WalkPower Walk

Depth JumpsDepth Jumps

AssistedAssisted

DownhillsDownhills

Being TowedBeing Towed

With The WindWith The Wind

Short Stick DrillShort Stick Drill

Quick LegsQuick Legs

Low KneesLow Knees

Power TrainingPower Training

Sprint WalksSprint Walks

Sprint SkipsSprint Skips

High KneesHigh Knees

Build-UpsBuild-Ups

AccelerationsAccelerations

FlyingsFlyings

Start-ThroughsStart-Throughs

MEASURING/CALCULATING COMPONENTS MEASURING/CALCULATING COMPONENTS OF SPEED DEVELOPMENT, #1OF SPEED DEVELOPMENT, #1

Components - Time (per distance), Components - Time (per distance), Speed/Velocity, Stride Length, Stride Speed/Velocity, Stride Length, Stride Frequency, Ground Contact (vs. Air Times)Frequency, Ground Contact (vs. Air Times)

Purpose - Determine where you are now, Purpose - Determine where you are now, your development needs, and the progress your development needs, and the progress your making in Speed developmentyour making in Speed development

Required - 30m Fly time, video/DVD Required - 30m Fly time, video/DVD recording of 30m Fly, video/DVD player or recording of 30m Fly, video/DVD player or computer software capable of computer software capable of displaying/counting frame by framedisplaying/counting frame by frame

MEASURING/CALCULATING COMPONENTS MEASURING/CALCULATING COMPONENTS OF SPEED DEVELOPMENT, #2OF SPEED DEVELOPMENT, #2

ALGORITHMS FOR COMPUTING THE ALGORITHMS FOR COMPUTING THE COMPONENTS:COMPONENTS: Velocity = Distance/Time = 30m / 30m Fly TimeVelocity = Distance/Time = 30m / 30m Fly Time Time for 5 strides = 1/30 X Number of Frames for 5 strides Time for 5 strides = 1/30 X Number of Frames for 5 strides

(assuming frame frequency of 30 frames per second)(assuming frame frequency of 30 frames per second) Stride Frequency = 5 / Time For 5 StridesStride Frequency = 5 / Time For 5 Strides Stride Length = Velocity / Stride FrequencyStride Length = Velocity / Stride Frequency

INTERPRETATION; OPTIMUMS:INTERPRETATION; OPTIMUMS: Stride length = 2.35 – 2.50 X trochanter lengthStride length = 2.35 – 2.50 X trochanter length Stride Frequency = 4.5 – 5.0 strides per secondStride Frequency = 4.5 – 5.0 strides per second Frames Per Stride < 7Frames Per Stride < 7 Ground time < 3 framesGround time < 3 frames

REVIEWREVIEW

SPEED DEVELOPMENTSPEED DEVELOPMENT

(go to SPEED-BASED TRAINING, Speed Development page)(go to SPEED-BASED TRAINING, Speed Development page)

ENDURANCEENDURANCE

DefinitionDefinition

ClassificationsClassifications

Physiology OfPhysiology Of

DEFINITION OFDEFINITION OFENDURANCE ENDURANCE

Endurance - the ability to sustain a specific Endurance - the ability to sustain a specific movement pattern (e.g., running at an movement pattern (e.g., running at an objective pace) over a given interval of time objective pace) over a given interval of time (duration)(duration)

CLASSIFICATIONS OF CLASSIFICATIONS OF ENDURANCEENDURANCE

FOUR DIFFERENT INTERDEPENDENT “ENDURANCES”, FOUR DIFFERENT INTERDEPENDENT “ENDURANCES”, DEFINED BY MOVEMENT INTENSITY AND DURATION; DEFINED BY MOVEMENT INTENSITY AND DURATION;

DETERMINED BY AEROBIC AND/OR ANAEROBIC DETERMINED BY AEROBIC AND/OR ANAEROBIC ENERGY UTILIZATION.ENERGY UTILIZATION.

Aerobic EnduranceAerobic Endurance - ability to sustain a low intensity - ability to sustain a low intensity movement pattern over a long period of timemovement pattern over a long period of timeAnaerobic EnduranceAnaerobic Endurance (also called (also called Speed EnduranceSpeed Endurance) - ) - ability to sustain a very high movement pattern over a ability to sustain a very high movement pattern over a short interval of timeshort interval of timeAnaerobic ThresholdAnaerobic Threshold - stress level at which anaerobic - stress level at which anaerobic stores begin to be utilized to sustain the intensity of the stores begin to be utilized to sustain the intensity of the movement patternmovement patternSpecific EnduranceSpecific Endurance - ability to sustain a desired intensity - ability to sustain a desired intensity of movement pattern over an objective duration; requires of movement pattern over an objective duration; requires both aerobic and anaerobic energyboth aerobic and anaerobic energy

PHYSIOLOGY OF ENDURANCEPHYSIOLOGY OF ENDURANCE

Protein SynthesisProtein Synthesis

Generation Of EnergyGeneration Of Energy

PROTEIN SYNTHESISPROTEIN SYNTHESISTHE PRIMARY ADAPTATION MECHANISM IN THE THE PRIMARY ADAPTATION MECHANISM IN THE BODY IS THE REGENERATION AND INCREASE OF:BODY IS THE REGENERATION AND INCREASE OF:

Structural Protein - muscle, connective tissue, Structural Protein - muscle, connective tissue, organs, blood cells, mitochondria, …organs, blood cells, mitochondria, …Enzymatic Protein - enzymes, hormones; which Enzymatic Protein - enzymes, hormones; which motivate and control cellular functionmotivate and control cellular function

MUST GET THE ESSENTIAL AMINO ACIDS INTO THE MUST GET THE ESSENTIAL AMINO ACIDS INTO THE CELL, AND STIMULATE THE SYNTHESIS OF CELL, AND STIMULATE THE SYNTHESIS OF

STRUCTURAL & ENZYMATIC PROTEIN; HOW?STRUCTURAL & ENZYMATIC PROTEIN; HOW?Nutrition - adequate protein & complex Nutrition - adequate protein & complex carbohydrates (vegetables, fruits, grains); limited carbohydrates (vegetables, fruits, grains); limited sugars, starches, and fatssugars, starches, and fatsHard Training, specific to event; avoid excessive Hard Training, specific to event; avoid excessive long-slow distance (reduces growth hormone levels)long-slow distance (reduces growth hormone levels)Adequate recovery-adaptation between hard training Adequate recovery-adaptation between hard training bouts; generally 48-72 hours of easy activitybouts; generally 48-72 hours of easy activity

GENERATION OF ENERGY (ATP)GENERATION OF ENERGY (ATP)(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)

AEROBICAEROBIC

GENERATION OF ENERGY (ATP)(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)

ADP + P from CP

Muscle Contraction

ATP

ANAEROBIC

GENERATION OF ENERGY(Aerobic, Anaerobic, Anaerobic Threshold, % Anaerobic-Aerobic)

% ANAEROBIC – AEROBIC% ANAEROBIC – AEROBIC

Brief Introduction; elaboration when discussing Specific Endurance

% ANAEROBIC – AEROBIC% ANAEROBIC – AEROBICAPPROXIMATE PERCENTAGES OF CONTRIBUTION OF APPROXIMATE PERCENTAGES OF CONTRIBUTION OF

ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT PERFORMANCES IN GIVEN EVENTS. PERFORMANCES IN GIVEN EVENTS.

DistanceDistance Anaerobic %Anaerobic % Aerobic %Aerobic %25m25m 100%100% 0%0%50m50m 99%99% 1%1%100m100m 98%98% 2%2%200m200m 95%95% 5%5%400m400m 90%90% 10%10%800m800m 70%70% 30%30%1500m/1600m1500m/1600m 50%50% 50%50%3000m/3200m3000m/3200m 30%30% 70%70%3000mSt/5000m3000mSt/5000m 20%20% 80%80%10k10k 10%10% 90%90%20k20k 5%5% 95%95%Marathon (42k)Marathon (42k) 0%0% 100%100%

Brief Introduction; elaboration when discussing Specific Endurance

SPEED (ANAEROBIC) ENDURANCESPEED (ANAEROBIC) ENDURANCE

Definition of Speed Endurance - ability to run at maximum Definition of Speed Endurance - ability to run at maximum speed longer (60m > 150m); provides increased capacity of speed longer (60m > 150m); provides increased capacity of anaerobic stores contributing to performance in events anaerobic stores contributing to performance in events requiring both aerobic and anaerobic energyrequiring both aerobic and anaerobic energyPhysiological Adaptations to Speed Endurance Training - Physiological Adaptations to Speed Endurance Training - increase of structural & enzymatic protein; increase in increase of structural & enzymatic protein; increase in anaerobic stores (neural impulse, stored ATP, stored CP, anaerobic stores (neural impulse, stored ATP, stored CP, buffering/tolerance/diffusion of lactic acidbuffering/tolerance/diffusion of lactic acidSpeed Endurance Duration, Energy Sources, Training, & Speed Endurance Duration, Energy Sources, Training, & Recovery:Recovery: Recovery (between reps;Recovery (between reps;

DurationDuration Energy SourcesEnergy Sources Training (reps)Training (reps) generally 1 min. per generally 1 min. per 10m)10m)

0-.2 sec. neural impulse + ATP0-.2 sec. neural impulse + ATP 1 change in motion 5-15 seconds 1 change in motion 5-15 seconds specific to runningspecific to running

0–5 sec.0–5 sec. neural impulse + ATP + CP 10m – 50m neural impulse + ATP + CP 10m – 50m 1 – 5 minutes 1 – 5 minutes0–15 sec.0–15 sec. neural impulse + ATP + CP + 60m – 150m neural impulse + ATP + CP + 60m – 150m 6 – 15 minutes 6 – 15 minutes

buffering of lactic acidbuffering of lactic acid

SPEED (ANAEROBIC) ENDURANCESPEED (ANAEROBIC) ENDURANCE

WHERE IN THE TRAINING PROGRAM?WHERE IN THE TRAINING PROGRAM?

Sprinters (100-400)Sprinters (100-400) – in Warm-Up (dynamic – in Warm-Up (dynamic lead-ups) and Specific Endurance Workout lead-ups) and Specific Endurance Workout (day training events = 25, 50, 100, & 200)(day training events = 25, 50, 100, & 200)Middle Distance (800-1500)Middle Distance (800-1500) – in Warm-Up – in Warm-Up (dynamic lead-ups) and Specific Endurance (dynamic lead-ups) and Specific Endurance Workout (day training events = 200, 400)Workout (day training events = 200, 400)Distance (3000-marathon)Distance (3000-marathon) – in Warm-Up – in Warm-Up (dynamic lead-ups)(dynamic lead-ups)

SPEED (ANAEROBIC) ENDURANCESPEED (ANAEROBIC) ENDURANCE

EXAMPLES OF SPEED ENDURANCE WORKOUTS; FOR EXAMPLES OF SPEED ENDURANCE WORKOUTS; FOR SPECIFIC DAY TRAINING EVENTSSPECIFIC DAY TRAINING EVENTS

Day Training EventDay Training Event In Addition to Dynamic Lead-Ups & Speed Development ExercisesIn Addition to Dynamic Lead-Ups & Speed Development Exercises 25m 8 X 1 arms action; start at 5X seconds25m 8 X 1 arms action; start at 5X seconds 8 X knee up-downs, each leg; start at 5X seconds8 X knee up-downs, each leg; start at 5X seconds 8 X vertical jumps from ½ squat position; start at 15X seconds8 X vertical jumps from ½ squat position; start at 15X seconds 4 X start-through 15m; start at 2X minutes4 X start-through 15m; start at 2X minutes 4 X flying 15m; start at 2X minutes4 X flying 15m; start at 2X minutes 50m50m 1 X flying 35, 30, 25, 20, 15, 10, 5; 3.5, 3, 2.5, 2, 1.5, 1 min. bet. 1 X flying 35, 30, 25, 20, 15, 10, 5; 3.5, 3, 2.5, 2, 1.5, 1 min. bet. 100m100m 1 X start-through 10, 20, 30, 40, 50, 60, 70; 1,2,3,4,5,6 min. bet. 1 X start-through 10, 20, 30, 40, 50, 60, 70; 1,2,3,4,5,6 min. bet.

200m200m 3 X 30m build-ups, on curve; 3 minutes between 3 X 30m build-ups, on curve; 3 minutes between 3 X 30m accelerations, on straight; 3 minutes between3 X 30m accelerations, on straight; 3 minutes between 3 X 30m start-throughs, on curve; 3 minutes between3 X 30m start-throughs, on curve; 3 minutes between 3 X 30m flyings, on straight; 3 minutes between3 X 30m flyings, on straight; 3 minutes between

400m 1 X flying 30, 60, 90, 120, 150; 3, 6, 9, 12 minutes between 400m 1 X flying 30, 60, 90, 120, 150; 3, 6, 9, 12 minutes between

REVIEWREVIEW

SPEED ENDURANCE TRAININGSPEED ENDURANCE TRAINING

(go to SPEED-BASED TRAINING, Speed Endurance Development page)(go to SPEED-BASED TRAINING, Speed Endurance Development page)

SPECIFIC ENDURANCESPECIFIC ENDURANCEDEFINITION - Specific Endurance is the ability to run at DEFINITION - Specific Endurance is the ability to run at maximum pace throughout a specific event that requires both maximum pace throughout a specific event that requires both aerobic and anaerobic energy (i.e., all events 50m through aerobic and anaerobic energy (i.e., all events 50m through marathon)marathon)RELATIONSHIP BETWEEN AEROBIC AND ANAEROBIC RELATIONSHIP BETWEEN AEROBIC AND ANAEROBIC ENERGY AT DURATIONS & INTENSITIES REQUIRING BOTH.ENERGY AT DURATIONS & INTENSITIES REQUIRING BOTH.

(Elaborate over previous introduction)(Elaborate over previous introduction)

SPECIFIC ENDURANCESPECIFIC ENDURANCEAPPROXIMATE PERCENTAGES OF CONTRIBUTION OF APPROXIMATE PERCENTAGES OF CONTRIBUTION OF

ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORTANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT IN GIVEN EVENTS:IN GIVEN EVENTS:

DistanceDistance Anaerobic %Anaerobic % Aerobic %Aerobic %25m25m 100%100% 0%0%50m50m 99%99% 1%1%100m100m 98%98% 2%2%200m200m 95%95% 5%5%400m400m 90%90% 10%10%800m800m 70%70% 30%30%1500m/1600m1500m/1600m 50%50% 50%50%3000m/3200m3000m/3200m 30%30% 70%70%3000mSt/5000m3000mSt/5000m 20%20% 80%80%10k10k 10%10% 90%90%20k20k 5%5% 95%95%Marathon (42k)Marathon (42k) 0%0% 100%100%

TRAINING SPECIFIC ENDURANCETRAINING SPECIFIC ENDURANCEThe most “specific” endurance training is at the The most “specific” endurance training is at the desired intensity (i.e., pace) of the objective event desired intensity (i.e., pace) of the objective event (TD – Training Distance).(TD – Training Distance).However, for maximum development, you should However, for maximum development, you should systematically train “up to” and “down to” the systematically train “up to” and “down to” the intensity of the objective event.intensity of the objective event.OOD (Over-Over Distance) and OD (Over Distance) OOD (Over-Over Distance) and OD (Over Distance) represents lower intensity but greater duration represents lower intensity but greater duration training.training.UUD (Under-Under distance) and UD (Under UUD (Under-Under distance) and UD (Under Distance) represents higher intensity but lower Distance) represents higher intensity but lower duration training.duration training.The recommended sequence of formal training The recommended sequence of formal training (MWF, MWSa, or TThSa) over a two week cycle is (MWF, MWSa, or TThSa) over a two week cycle is OOD, UUD, OD, UD, TD, and miscellaneous (i.e., OOD, UUD, OD, UD, TD, and miscellaneous (i.e., competition, simulated competition, or which of competition, simulated competition, or which of OOD, OD, TD, UD, or UUD is most needed. OOD, OD, TD, UD, or UUD is most needed. See next See next slide for example.slide for example.

SPECIFIC ENDURANCE TRAINING, EXAMPLESPECIFIC ENDURANCE TRAINING, EXAMPLE

If the selected Training Distance is 800m, the training objective If the selected Training Distance is 800m, the training objective paces would be sequentially at 3000/3200, 200, 1500/1600, 400, paces would be sequentially at 3000/3200, 200, 1500/1600, 400, and 800 respectively over a two-week cycleand 800 respectively over a two-week cycle..

Assuming the formal training days are TThSa, the training Assuming the formal training days are TThSa, the training objectives and paces would be:objectives and paces would be:Days Days II Objective Day Training Event Pace Objective Day Training Event PaceSundaySundayMondayMondayTuesdayTuesday OODOOD 3000m/3200m3000m/3200mWednesdayWednesdayThursdayThursday UUDUUD 200m200mFridayFridaySaturdaySaturday ODOD 1500m/1600m1500m/1600mSundaySundayMondayMondayTuesdayTuesday UDUD 400m400mWednesdayWednesdayThursdayThursday TDTD 800m800mFridayFriday14.Saturday14.Saturday (Miscellaneous)(Miscellaneous)

TRAINING SPECIFIC ENDURANCETRAINING SPECIFIC ENDURANCESELECTING THE OBJECTIVE TRAINING DISTANCESELECTING THE OBJECTIVE TRAINING DISTANCE

For a given athlete, the Objective Training Distance For a given athlete, the Objective Training Distance can vary year to year, from season to season, or can vary year to year, from season to season, or within a season. within a season. If the Training Distance is to vary, the athletes If the Training Distance is to vary, the athletes should train “down to up” in distance; i.e., develop should train “down to up” in distance; i.e., develop the speed, speed endurance and specific the speed, speed endurance and specific endurance to run at the objective pace at the endurance to run at the objective pace at the shorter distance, then develop the specific shorter distance, then develop the specific endurance to extend that pace to the longer endurance to extend that pace to the longer distance. distance. If an athlete competes in more than one event (e.g., If an athlete competes in more than one event (e.g., 800 & 1500), the Training Distance should be the 800 & 1500), the Training Distance should be the shorter distance.shorter distance.

TRAINING SPECIFIC ENDURANCETRAINING SPECIFIC ENDURANCE

OBJECTIVE PACE OF WORKOUTSOBJECTIVE PACE OF WORKOUTS

So that the body will know specifically what it’s So that the body will know specifically what it’s supposed to adapt to, the entire workout (i.e., each supposed to adapt to, the entire workout (i.e., each rep) should be run only at the objective Day rep) should be run only at the objective Day Training Event Pace.Training Event Pace.Set recoveries commensurate with the number and Set recoveries commensurate with the number and distance/duration of reps so that the runners will distance/duration of reps so that the runners will naturally run at the objective Day Training Event naturally run at the objective Day Training Event pace when trying to run the total workout as fast pace when trying to run the total workout as fast as possible. as possible. The objective workout pace should be faster The objective workout pace should be faster (approximately 3% faster velocity) than the current (approximately 3% faster velocity) than the current PR in the Training Event for that day.PR in the Training Event for that day.

TRAINING SPECIFIC ENDURANCETRAINING SPECIFIC ENDURANCEWORKOUT VOLUMESWORKOUT VOLUMES

The total distance/duration, at the objective Training Event The total distance/duration, at the objective Training Event pace, for the workout should be:pace, for the workout should be:

Training DistanceTraining Distance MultipleMultiple Total DistanceTotal Distance25m25m 8X8X 200m200m50m50m 6X6X 300m300m100m100m 5X5X 500m500m200m200m 4X4X 800m800m400m400m 3X3X 1200m1200m800m800m 2.5X2.5X 2000m2000m1500m/1600m1500m/1600m 2.25X2.25X 3600m3600m3000m/3200m3000m/3200m 2X2X 6000m6000m3000mSt/5000m3000mSt/5000m 1.75X1.75X 9000m9000m10k10k 1.5X1.5X 15k15k15k15k 1.5X1.5X 22.5k22.5k20k20k 1.5X1.5X 30k30k

Approaching major competitions (e.g., State HS Meet, National Approaching major competitions (e.g., State HS Meet, National Championships), to assure full recovery/adaptation from any Championships), to assure full recovery/adaptation from any accumulated stresses (physical and/or psycho-social), volumes accumulated stresses (physical and/or psycho-social), volumes should be reduced to approximately 75% and 50% the last two should be reduced to approximately 75% and 50% the last two weeks prior.weeks prior.

TRAINING SPECIFIC ENDURANCETRAINING SPECIFIC ENDURANCETRAINING TYPESTRAINING TYPES

To allow for a variety of training, to accommodate/train other To allow for a variety of training, to accommodate/train other aspects (e.g., psycho-social stresses, race strategies), and yet meet aspects (e.g., psycho-social stresses, race strategies), and yet meet the aforementioned requirements and get the same training effects, the aforementioned requirements and get the same training effects, workouts should be broken down by Training Types. Example workouts should be broken down by Training Types. Example workouts for different Training Types, for a 1500/1600 as the workouts for different Training Types, for a 1500/1600 as the Training Event for the day (therefore, approximately 3600m total Training Event for the day (therefore, approximately 3600m total distance), are:distance), are:

SAMPLE WORKOUTS BASED ON DISTANCESSAMPLE WORKOUTS BASED ON DISTANCESTraining TypeTraining Type Sample WorkoutSample WorkoutShort IntervalsShort Intervals 36 X 100m, 1 minute recovery between reps36 X 100m, 1 minute recovery between repsMedium IntervalsMedium Intervals 18 X 200m, 2 minutes recovery between reps18 X 200m, 2 minutes recovery between repsLong Intervals Long Intervals 9 X 400m, 3 minutes recovery between reps9 X 400m, 3 minutes recovery between repsStep-UpsStep-Ups 100, 200, 300, 400, 500, 600, 700, 800; 4 minutes recovery100, 200, 300, 400, 500, 600, 700, 800; 4 minutes recoveryStep-DownsStep-Downs 800, 700, 600, 500, 400, 300, 200, 100; 4 minutes recovery800, 700, 600, 500, 400, 300, 200, 100; 4 minutes recoveryStep Up-DownsStep Up-Downs 100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100; 4 min. bet.100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100; 4 min. bet.Step Down-UpsStep Down-Ups 500, 400, 300, 200, 100, 200, 300, 400, 500; 3 minutes between500, 400, 300, 200, 100, 200, 300, 400, 500; 3 minutes betweenSets-RepsSets-Reps 3 X (4 X 300); 2 minutes between reps, 4 minutes between sets3 X (4 X 300); 2 minutes between reps, 4 minutes between sets

SAMPLE WORKOUTS BASED ON TIMESAMPLE WORKOUTS BASED ON TIMETraining TypeTraining Type Sample WorkoutSample WorkoutShort IntervalsShort Intervals 36 X :15, start on 1X minutes36 X :15, start on 1X minutesMedium IntervalsMedium Intervals 18 X :30, start on 2X minutes18 X :30, start on 2X minutesLong Intervals Long Intervals 9 X 1:00, start on 4X minutes9 X 1:00, start on 4X minutesStep-UpsStep-Ups :15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00; 4 minutes between:15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00; 4 minutes betweenStep-DownsStep-Downs 2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15; 4 minutes between2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15; 4 minutes betweenStep Up-DownsStep Up-Downs :15, :30, :45, 1:00, 1:15, 1:30, 1:15, 1:00, :45, :30, :15; 4 min. bet.:15, :30, :45, 1:00, 1:15, 1:30, 1:15, 1:00, :45, :30, :15; 4 min. bet.Step Down-UpsStep Down-Ups 1:15, 1:00, :45, :30, :15, :30, :45, 1:00, 1:15; 3 minutes between1:15, 1:00, :45, :30, :15, :30, :45, 1:00, 1:15; 3 minutes betweenSets-RepsSets-Reps 3 X (4 X :45); 2 minutes between reps, 4 minutes between sets3 X (4 X :45); 2 minutes between reps, 4 minutes between sets

REVIEWREVIEW

TRAINING SPECIFIC ENDURANCETRAINING SPECIFIC ENDURANCE

(go to SPEED-BASED TRAINING and Specific Endurance Training page)(go to SPEED-BASED TRAINING and Specific Endurance Training page)

ANAEROBIC THRESHOLD TRAININGANAEROBIC THRESHOLD TRAINING

DEFINITIONDEFINITION

Anaerobic Threshold (AT) training is continuous Anaerobic Threshold (AT) training is continuous running at approximately anaerobic threshold running at approximately anaerobic threshold pace, often referred to as “quality distance” or pace, often referred to as “quality distance” or “tempo” running.“tempo” running.An individual’s AT pace is most easily estimated An individual’s AT pace is most easily estimated by running a known long distance (e.g., 5k for by running a known long distance (e.g., 5k for 800/1500 runner, 10k for a 3000 runner, 15k for a 800/1500 runner, 10k for a 3000 runner, 15k for a 5000 runner, 20k for a marathoner) at near 5000 runner, 20k for a marathoner) at near maximum effort, and then computing the pace.maximum effort, and then computing the pace.Or AT pace is between 140-160 heart rate for highly Or AT pace is between 140-160 heart rate for highly trained runners, 150-170 for younger and less trained runners, 150-170 for younger and less developed individuals. developed individuals.

ANAEROBIC THRESHOLD TRAININGANAEROBIC THRESHOLD TRAINING

IMPORTANCE OFIMPORTANCE OF ANAEROBIC THRESHOLD TRAININGANAEROBIC THRESHOLD TRAINING

While not as important to development as While not as important to development as Speed, Speed Endurance, and Specific Speed, Speed Endurance, and Specific Endurance, improving the Anaerobic Endurance, improving the Anaerobic Threshold does allow the athlete to sustain Threshold does allow the athlete to sustain a faster pace without using Anaerobic a faster pace without using Anaerobic stores, particularly relevant in the longer stores, particularly relevant in the longer distance races.distance races.

ANAEROBIC THRESHOLD TRAININGANAEROBIC THRESHOLD TRAINING

WHERE IN TRAINING PROGRAM?WHERE IN TRAINING PROGRAM?

AT training on recovery daysAT training on recovery days1/2AT on recovery days prior to 1/2AT on recovery days prior to competitions and as morning runs on competitions and as morning runs on formal workout daysformal workout daysTo allow for full recovery-adaptation, To allow for full recovery-adaptation, the duration of AT runs must be the duration of AT runs must be controlledcontrolled. .

ANAEROBIC THRESHOLD TRAININGANAEROBIC THRESHOLD TRAINING

AT TRAININGAT TRAINING

Suggested AT training for various objective Suggested AT training for various objective Training Distance events is AR-AT-AR, Training Distance events is AR-AT-AR, where AR is the time in minutes of Aerobic where AR is the time in minutes of Aerobic running. AT is the time in minutes at AT running. AT is the time in minutes at AT pace.pace.

AT TRAINING DURATIONS (minutes)AT TRAINING DURATIONS (minutes)Training DistanceTraining Distance AR-AT-ARAR-AT-AR 1/2AT1/2AT800m800m 6-6-66-6-6 6-6-

3-63-61500m/1600m1500m/1600m 6-12-66-12-6 6-6-66-6-63000m/3200m3000m/3200m 6-18-66-18-6 6-9-66-9-63000mSt/5000m3000mSt/5000m 6-24-66-24-6 6-12-66-12-610k10k 6-30-66-30-6 6-6-

15-615-620k - Marathon20k - Marathon 6-36-66-36-6 6-18-66-18-6

AEROBIC ENDURANCE TRAININGAEROBIC ENDURANCE TRAININGDEFINITIONDEFINITION - Aerobic Endurance Training (AR) is - Aerobic Endurance Training (AR) is slow continuous running (generally 110-130 heart rate slow continuous running (generally 110-130 heart rate for elite runners, 120-140 for less developed) over for elite runners, 120-140 for less developed) over longer distances. longer distances. IMPORTANCE OF AEROBIC TRAININGIMPORTANCE OF AEROBIC TRAINING - While not as - While not as important to development as Speed, Speed important to development as Speed, Speed Endurance, Specific Endurance, and Anaerobic Endurance, Specific Endurance, and Anaerobic Threshold training, Threshold training, properly appliedproperly applied Aerobic Aerobic Endurance training aids warm-up & recovery and Endurance training aids warm-up & recovery and contributes progressively to performances at greater contributes progressively to performances at greater distances/durations.distances/durations.PROBLEMS WITH EXCESSIVE AEROBIC TRAININGPROBLEMS WITH EXCESSIVE AEROBIC TRAINING - - Because high volumes of long-slow running lowers Because high volumes of long-slow running lowers the natural growth hormones in the body, it detracts the natural growth hormones in the body, it detracts from the development of Speed, Speed Endurance, from the development of Speed, Speed Endurance, Specific Endurance, and Anaerobic Threshold Specific Endurance, and Anaerobic Threshold characteristics, and therefore actually retards characteristics, and therefore actually retards development and causes decreases of performances development and causes decreases of performances in middle distance and distance events.in middle distance and distance events.

AEROBIC ENDURANCE TRAININGAEROBIC ENDURANCE TRAINING

AR TRAININGAR TRAINING

On formal training days, 6 minutes of AR running On formal training days, 6 minutes of AR running is recommended as initial warmup for, and final is recommended as initial warmup for, and final warmdown from, workouts for middle distance warmdown from, workouts for middle distance runners, 12 minutes each for distance runners. runners, 12 minutes each for distance runners. On recovery days, and morning runs on formal On recovery days, and morning runs on formal training days, athletes will do an additional 6 + 6 training days, athletes will do an additional 6 + 6 minutes of AR as a part of their AT training. minutes of AR as a part of their AT training. In addition, Sunday AR runs are suggested as:In addition, Sunday AR runs are suggested as:

SUNDAY AR DURATIONSSUNDAY AR DURATIONSTraining DistanceTraining Distance AR DurationAR Duration800m800m 15 15

minutesminutes1500m/1600m1500m/1600m 30 minutes30 minutes3000m/3200m3000m/3200m 45 minutes45 minutes3000mSt/5000m3000mSt/5000m 60 minutes60 minutes10k10k 75 minutes75 minutes20K - Marathon20K - Marathon 90 minutes90 minutes

PUTTING IT ALL TOGETHERPUTTING IT ALL TOGETHER

SYSTEMATIC TRAININGSYSTEMATIC TRAINING

==

TRAINING CYCLESTRAINING CYCLES

SYSTEMATIC TRAININGSYSTEMATIC TRAINING

For adequate stress and recovery (and For adequate stress and recovery (and therefore maximum positive adaptation) therefore maximum positive adaptation) and to avoid negative adaptation (due to and to avoid negative adaptation (due to lack of stress or over-stress), you must lack of stress or over-stress), you must train consistently according to “training train consistently according to “training cycles”. cycles”.

Training cycles are time periods of Training cycles are time periods of systematically varying physiological and systematically varying physiological and psycho-social stress loads.psycho-social stress loads.

MODELING OF TRAINING CYCLESMODELING OF TRAINING CYCLESTraining cycles can be modeled via a progressive sinusoidal curve as Training cycles can be modeled via a progressive sinusoidal curve as illustrated below. illustrated below.

Physical stresses are from the intensity and duration of training. Physical stresses are from the intensity and duration of training. Psycho-social stresses are from the formality of training, emphasis on Psycho-social stresses are from the formality of training, emphasis on and level of competition, and outside pressures.and level of competition, and outside pressures.Generally, a training cycle includes four phases:Generally, a training cycle includes four phases:

a)a) Active RecoveryActive Recovery (AR), a period of low physical and low psycho- (AR), a period of low physical and low psycho-social stresses, allowing full recovery from any residual mental or social stresses, allowing full recovery from any residual mental or physical fatigue from a previous cycle.physical fatigue from a previous cycle.

b)b) TrainingTraining (TR), a period of high physical and moderate psycho- (TR), a period of high physical and moderate psycho-social stresses, providing the background for later improvements social stresses, providing the background for later improvements in performances.in performances.

c)c) Build-UpBuild-Up (BU), a period of moderating physical stresses and higher (BU), a period of moderating physical stresses and higher psycho-social stresses, producing increasingly higher levels of psycho-social stresses, producing increasingly higher levels of performances.performances.

d)d) Optimum PerformanceOptimum Performance (OP), a period of lower physical stresses (OP), a period of lower physical stresses and maximum psycho-social stresses, producing the highest levels and maximum psycho-social stresses, producing the highest levels of performances.of performances.

TRAINING CYCLESTRAINING CYCLESTraining cycles apply to segments of a career (e.g., Training cycles apply to segments of a career (e.g., high school, college, Olympic quadrennial), year, high school, college, Olympic quadrennial), year, season, 1-2 week periods within a season, and 2-3 season, 1-2 week periods within a season, and 2-3 day periods within a 1-2 week cycle.day periods within a 1-2 week cycle.The most important training cycle is that of 2-3 day The most important training cycle is that of 2-3 day duration, when a hard training bout (high physical duration, when a hard training bout (high physical stress) is followed by 48-72 hours of easy activity stress) is followed by 48-72 hours of easy activity to allow full recovery and adaptation. to allow full recovery and adaptation. The Scientific Principles require that you must The Scientific Principles require that you must train all components of performance, targeted to train all components of performance, targeted to the specific demands of the event, within each 2-3 the specific demands of the event, within each 2-3 day cycle. Differences in the hard workouts in 2-3 day cycle. Differences in the hard workouts in 2-3 day cycles within each 1-2 week cycle allow for day cycles within each 1-2 week cycle allow for training up to and down to the specific demands of training up to and down to the specific demands of a given training event. a given training event. The only difference in training between 1-2 week The only difference in training between 1-2 week cycles, seasonal cycles, & annual cycles is to vary cycles, seasonal cycles, & annual cycles is to vary psycho-social stresses.psycho-social stresses.

(Examples for multi-year, annual, season, & 1-2 week cycles.)(Examples for multi-year, annual, season, & 1-2 week cycles.)

1 OR 2 WEEK CYCLES1 OR 2 WEEK CYCLESTwo week cycles are recommended because they Two week cycles are recommended because they provide a greater breadth of specific endurance provide a greater breadth of specific endurance training: training:

TWO WEEK CYCLE (assuming formal workouts on TThSa)TWO WEEK CYCLE (assuming formal workouts on TThSa) Day Day TrainingTraining Recovery DaysRecovery Days1.1. SundaySunday ARAR2.2. MondayMonday ATAT3.3. TuesdayTuesday 1/2AT, OOD1/2AT, OOD4.4. WednesdayWednesday ATAT5.5. ThursdayThursday 1/2AT, UUD1/2AT, UUD6.6. FridayFriday ATAT7.7. SaturdaySaturday 1/2AT, OD1/2AT, OD8.8. SundaySunday ARAR9.9. MondayMonday ATAT10.10. TuesdayTuesday 1/2AT, UD1/2AT, UD11.11. WednesdayWednesday ATAT12.12. ThursdayThursday 1/2AT, TD1/2AT, TD13.13. FridayFriday 1/2 AT1/2 AT14.14. SaturdaySaturday Competition or OOD, OD, TD, UD, or UUDCompetition or OOD, OD, TD, UD, or UUD

1 OR 2 WEEK CYCLES1 OR 2 WEEK CYCLES

One week cycles should be used if major One week cycles should be used if major competitions are scheduled on consecutive weeks.competitions are scheduled on consecutive weeks.

ONE WEEK CYCLEONE WEEK CYCLE Day Day TrainingTraining Recovery DaysRecovery Days

1.1. SundaySunday ARAR2.2. MondayMonday ATAT3.3. TuesdayTuesday 1/2AT, OD 1/2AT, OD4.4. WednesdayWednesday ATAT5.5. ThursdayThursday 1/2AT, UD 1/2AT, UD6.6. FridayFriday 1/2AT1/2AT7.7. SaturdaySaturday Competition or TD workout Competition or TD workout

DAILY TRAINING ROUTINEDAILY TRAINING ROUTINETo include all necessary development components in each To include all necessary development components in each formal training session, include the following steps in a formal training session, include the following steps in a Daily Training Routine, applicable to all track & field events. Daily Training Routine, applicable to all track & field events. Comments will indicate how this routine applies to the Comments will indicate how this routine applies to the recommended training program for middle distance and recommended training program for middle distance and distance runner.distance runner.

DAILY TRAINING ROUTINEDAILY TRAINING ROUTINEI.I. Warm-UpWarm-Up

A.A. General Preparation - AR (MD – 6 minutes; D – 12 minutes)General Preparation - AR (MD – 6 minutes; D – 12 minutes)B.B. Specific Preparation - Dynamic LeadupsSpecific Preparation - Dynamic Leadups

II.II. Specific Event Preparation (included in AR and Dynamic Specific Event Preparation (included in AR and Dynamic Leadups)Leadups)

III.III. Technique Training (included in Dynamic Leadups)Technique Training (included in Dynamic Leadups)IV.IV. Power Training (included in Dynamic Leadups)Power Training (included in Dynamic Leadups)V.V. Specific % Anaerobic – Aerobic Endurance TrainingSpecific % Anaerobic – Aerobic Endurance TrainingVI.VI. Specific Warm-down - AR (MD – 6 minutes; D – 12 minutes)Specific Warm-down - AR (MD – 6 minutes; D – 12 minutes)VII.VII. Strength Training - strength training program consistent Strength Training - strength training program consistent

with rest of trainingwith rest of trainingVIII.VIII. Initiation of recovery & adaptation (eat!!, cold bath, Initiation of recovery & adaptation (eat!!, cold bath,

massage, static stretching, etc.)massage, static stretching, etc.)

REVIEWREVIEWDESIGNING WORKOUTS:DESIGNING WORKOUTS: Setting Annual and Seasonal CyclesSetting Annual and Seasonal Cycles DateDate 1or 2 Week Cycle1or 2 Week Cycle Week In CycleWeek In Cycle Training Days (MWF, MWSa, TThSa)Training Days (MWF, MWSa, TThSa) Training EventTraining Event Pace Objective (OOD, OD, TD, UD, UUD, Pace Objective (OOD, OD, TD, UD, UUD,

etc.)etc.) Workout TypeWorkout Type Train By Distances or TimesTrain By Distances or Times

DAILY WORKOUTDAILY WORKOUTONE/TWO WEEK CYCLEONE/TWO WEEK CYCLE

(Go to T&F TRAINING, and demonstrate each)(Go to T&F TRAINING, and demonstrate each)

EXPECTED RESULTS EXPECTED RESULTS From Speed – Speed Endurance – From Speed – Speed Endurance –

Specific Endurance Based Specific Endurance Based Training ProgramTraining Program

EVENT- TIME PROJECTIONS & PACES EVENT- TIME PROJECTIONS & PACES

(Go to SPEED-BASED TRAINING and Event-Time Projections and Paces(Go to SPEED-BASED TRAINING and Event-Time Projections and Paces

EVENT- TIME PROJECTIONS & PACESEVENT- TIME PROJECTIONS & PACESProject from 30m up; if run specific time, with proper Project from 30m up; if run specific time, with proper Speed – Speed Endurance – Specific Endurance Based Speed – Speed Endurance – Specific Endurance Based Training, can run projected timesTraining, can run projected timesLook at specific times at 800m, 1500m, 1600m, 3000m, Look at specific times at 800m, 1500m, 1600m, 3000m, 3200m, 3000 Steeple, 5000, 10k, and Marathon; and see 3200m, 3000 Steeple, 5000, 10k, and Marathon; and see Speed required to achieve these levelsSpeed required to achieve these levelsInterpretation of projections: Interpretation of projections:

If shorter distance times are better than longer distance If shorter distance times are better than longer distance timestimes - natural propensity toward speed vs. endurance - natural propensity toward speed vs. endurance AND/OR training has been more oriented toward speed AND/OR training has been more oriented toward speed vs. endurance. Message - maintain speed training, vs. endurance. Message - maintain speed training, place greater emphasis on speed endurance and place greater emphasis on speed endurance and specific endurance training to get better distance timesspecific endurance training to get better distance times

If longer distance times are better than shorter If longer distance times are better than shorter distance timesdistance times - natural propensity toward endurance - natural propensity toward endurance vs. speed AND/OR training has been more oriented vs. speed AND/OR training has been more oriented toward endurance vs. speed. Message - maintain toward endurance vs. speed. Message - maintain specific endurance training; place greater emphasis on specific endurance training; place greater emphasis on speed and speed endurance training to get even better speed and speed endurance training to get even better distance timesdistance times

GRAND SUMMARYGRAND SUMMARY

TO GET MAXIMUM RESULTS FROM TO GET MAXIMUM RESULTS FROM YOUR MIDDLE DISTANCE – DISTANCE YOUR MIDDLE DISTANCE – DISTANCE

PROGRAM, USE A SPEED – SPEED PROGRAM, USE A SPEED – SPEED ENDURANCE – SPECIFIC ENDURANCE ENDURANCE – SPECIFIC ENDURANCE

BASED TRAINING PROGRAM.BASED TRAINING PROGRAM.