Training Paces Anaerobic Threshold Aerobic Threshold An T

Training Paces Anaerobic Threshold Aerobic Threshold (An. T) (LT) (Tempo) Elite v. VO 2 + 35 seconds An. T (LT) + 17 seconds National v. VO 2 + 40 seconds An. T (LT) +20 seconds Note: No differentiation between male and female or high school age athletes.

Max VO 2 Tests VO 2 Max v. VO 2 LT speed Max Lactate @ LT Diff. v. VO 2 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 Ryan 1 4: 34 4: 51 Ian 4: 38 4: 55 Ryan 2 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 6 M 8 M 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 Ryan 1 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 Ryan 2 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 MVO 2 4 5 Lactate Threshold Capability 7. 5 -10 miles 10 K Endurance Long Run Anaerobic Speed Endurance 1 2 6 -45 sec @100% 45 sec – 4 min @97 -100% 3 4 min – 12 min @90 -97% Of Max HR 4 5 12 min – 60 min @80 -87% 60 min – 3 hrs @70 -80% Examples Training Requirement for 1: 45 / 3: 32 800 -1500 m Performance 100 m speed 10. 8 – 11. 3 400 m 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 MVO 2 Capability 7: 27 – 2: 00 – : 60. 0 5000 MVO 2 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 400 m 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 v. VO 2 Developing a high level of aerobic threshold. High End Aerobic Threshold Endurance Training at 70 -80% of Maximum Heart Rate or 75 -80% of v. VO 2. Runs should be challenging on soft surfaces, and hills. Negative split effort is most desirable. Max VO 2 Development of Maximum Volume of Oxygen (92 -95% of Maximum Heart Rate or 90% of v. VO 2) 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, 8001500 m Event Specific Power Pace Workouts. 95 -100% of Max Heart Rate or 95 -100% of v. VO 2 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 3 K & 5 K runners must finish in under 53 seconds for their last 400 meters & run under 2: 30 or faster for last 1 K to compete for a podium spot at an international competition • Female 3 K & 5 K runners must finish in under 60 seconds for their last 400 meters and run under 2: 50 or faster for the last 1 K to compete for a podium spot at an international competition • Male 3 K & 5 K runners need 3: 34 -35 for 1500 meters and Female 3 K & 5 K runners need 4: 05 -06 to be contenders in the 3 K & 5 K

Improving Aerobic Efficiency at Event Speeds • 3 K – intervals starting at 1 minute and ending at 3 -4 minutes • 5 K – intervals starting at 2 minutes and ending at 5 minutes • 10 K – 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 • 3 K – up to 5 K in total workout volume • 5 K – up to 8 K in total workout volume • 10 K – up to 12 K in total workout volume

Running Plan • Training goal is to show continuous improvements to an athlete’s v. VO 2, 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 -90 min duration • 2. Lactate Threshold: 20 -40 min duration • 3. Various Event Speeds: TBD • 4. As well as maximize the athlete’s top end speed