Threshold Running

Threshold Running Trying to make a dollar out of what makes sense

“Everyone knows the ingredients, but few know the recipe.” - Arthur Lydiard

What is the goal of training?

What is the goal of training? How many people in this room have run 5,000m under 15:10?

What is the goal of training? How many people in this room have run 5,000m under 15:10? How many people in this room ran the ﬁnal 400m of a race this spring under 58 seconds?

What is the goal of training?

What is the goal of training? If the goal of training is to enable yourself to run a given distance faster than you ever have, then what ingredients do you need to include in your training recipe?

Lydiard’s Ingredients

Lydiard’s Ingredients • Long Aerobic Running

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running • Time Trials

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running • Time Trials • Hill Training

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running • Jogging • Easy Aerobic running • Time Trials • Hill Training • Developmental Races

Lydiard’s Ingredients

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running

Lydiard’s Ingredients • Long Aerobic Running • Fartlek running …most of the questions that night focused on these two workouts…. ...which makes me think that most people don’t know the ingredients

Are there missing Ingredients?

Are there missing Ingredients? …but don’t most athletes do either a tempo run, a steady state run, a threshold run or maybe cruise intervals in addition to a long run and/or a fartleck run?

Tuesday, November 23rd, 2004

Tuesday, November 23rd, 2004 “The thing that you guys do better then everyone else is that you’re constantly training on that threshold.” - Mike Smith, Kansas State Univ.

So what is “that threshold”?

So what is “that threshold”? These three books all talk about threshold training

Figure 4.2, Martin and Coe, Better Training for Distance Runners

..but what about fast repeats at the end of the season? Figure 4.2, Martin and Coe, Better Training for Distance Runners

Late season interval training ..but what about fast repeats at the end of the season? Figure 4.2, Martin and Coe, Better Training for Distance Runners

Tuesday, November 23rd, 2004 “The thing that you guys do better then everyone else is that you’re constantly training on that threshold.” - Mike Smith, Kansas State Univ.

What is the correct name for “that threshold” ?

What’s in a name?

What’s in a name? • Jack Daniels, PhD

What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition

What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition Daniel’s Running Formula – 2nd edition

What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition Daniel’s Running Formula – 2nd edition • “Threshold: Tempo/Cruise”

What’s in a name? • Jack Daniels, PhD Daniel’s Running Formula – 1st edition Daniel’s Running Formula – 2nd edition • “Threshold: Tempo/Cruise” • “86-88% VO2max”

What’s in a name?

What’s in a name? • David Martin, PhD

What’s in a name? • David Martin, PhD Better Training for Distance Runners

What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold

What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold?

What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold? • Ventilatory Threshold?

What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold? • Ventilatory Threshold? • “Lactate/Ventilatory Threshold”

What’s in a name? • David Martin, PhD Better Training for Distance Runners • Second Threshold • Lactate Threshold? • Ventilatory Threshold? • “Lactate/Ventilatory Threshold” • “80%-90% of VO2max”

What’s in a name?

What’s in a name? • Arthur Lydiard (sans PhD)

What’s in a name? • Arthur Lydiard (sans PhD) • His athletes earned 6 Olympic Medals, 4 Gold medals

What’s in a name? • Arthur Lydiard (sans PhD) • His athletes earned 6 Olympic Medals, 4 Gold medals • Peter Snell’s 1:44.3 800m World Record • Stood for 11 years • Ran clockwise on a grass track

Arthur Lydiard

Arthur Lydiard “For best results, aim for a level of 70% to 100% of best aerobic effort.”

Arthur Lydiard “For best results, aim for a level of 70% to 100% of best aerobic effort.” - p. 8, Running the Lydiard Way (1978)

Arthur Lydiard “For best results, aim for a level of 70% to 100% of best aerobic effort.” - p. 8, Running the Lydiard Way (1978) • That means 70-100% VO2max

• Lydiard’s deﬁnition includes all three types of “aerobic development” running

• Lydiard’s deﬁnition includes all three types of “aerobic development” running • Long Runs

• Lydiard’s deﬁnition includes all three types of “aerobic development” running • Long Runs • Fartlek Running

• Lydiard’s deﬁnition includes all three types of “aerobic development” running • Long Runs • Fartlek Running • ATs (aerobic threshold runs)

• Lydiard’s deﬁnition includes all three types of “aerobic development” running • Long Runs • Fartlek Running • ATs (aerobic threshold runs) Slower Faster Long Runs Fartlek Running ATs

Still not convinced that you should be doing a threshold run?

Threshold Running How To

Threshold Running How To • Where should you conduct these workouts?

Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts

Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds

Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal

Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal • Synthetic Track – Good Idea

Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal • Synthetic Track – Good Idea • Loop at a local park – Good Idea

Threshold Running How To • Where should you conduct these workouts? • You don’t want to run too hard in these workouts • You need to get some data every 60-90 seconds • Grass Track – Ideal • Synthetic Track – Good Idea • Loop at a local park – Good Idea • How do you know if you’re running too hard?

How can I remember to run the AT controlled?

How can I remember to run the AT controlled? Remember Ted Williams and Ben Hogan

• Ted’s strike zone is 77 baseballs

• Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone

• Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone • A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….

• Ted’s strike zone is 77 baseballs • The .400 zone is just 3 balls away from the .275 zone • A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch…. • …but the problem is it’s inches away from disaster

Figure 4.2, Martin and Coe, Better Training for Distance Runners

• C’mon….is paying attention to breathing really THAT important? • YES !!!  Figure 4.2, Martin and Coe, Better Training for Distance Runners

“After all, the point of tournament golf is to get command of a swing which, the more pressure you put on it, the better it works.” - Ben Hogan Five Lessons (p.14)

“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.” - Mark Wetmore

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.” - Mark Wetmore Practical Military Necessity

Threshold Running Check List

Threshold Running Check List What don’t you want to have happen?

Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout

Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard?

Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard? Learn to pay attention to your breathing

Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard? Learn to pay attention to your breathing C’mon….is paying attention to breathing really THAT important?

Threshold Running Check List What don’t you want to have happen? You don’t want to run too hard in the workout How do you know if they’re running too hard? Learn to pay attention to your breathing C’mon….is paying attention to breathing really THAT important? Yes  !!!

Threshold Running Practical Application

Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season)

Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season) • Friday AM was the scheduled time

Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season) • Friday AM was the scheduled time • 1st AT - 2 miles for women and 3.5 for men

Threshold Running Practical Application • I put the ATs in the training schedule (4 total for the fall XC season) • Friday AM was the scheduled time • 1st AT - 2 miles for women and 3.5 for men • 4th AT - 3.5 for women and 5.0 for men

Three in the Morning

Three in the Morning “The two arrangements were the same in the number of chestnuts did not change. But in the one case the animals were displeased, and in the other they were satisﬁed. The keeper had been willing to change his personal arrangement in order to meet the objective conditions. He lost nothing by it!” - Chuang-Tzu (translation by Thomas Merton)

So, I gave them what they thought were intervals

So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park

So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments

So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200

So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200 They ran race pace, then ran “steady”

So, I gave them what they thought were intervals 1600m loop at Mae Dennis Park Two 800 Segments Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200 They ran race pace, then ran “steady” I logged the data from each week and then showed them their progression

Pratt, KS

• Are the athletes running an AT or a race?

• Are the athletes running an AT or a race? • Does the AT empower the athlete to race to their potential?

• Are the athletes running an AT or a race? • Does the AT empower the athlete to race to their potential? • Three in the Morning – what does the coach need out of an AT?

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Threshold Running

by Jay Johnson on Feb 15, 2010

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Threshold Running — Presentation Transcript