Get the most out of them in 4 years? Help them earn a scholarship? Set them up to run well in peak maturity years?
Why? ◦ Fosters Love of the sport ◦ Steady more consistent improvement ◦ Run the best when they’re ready to. Counter argument? ◦ Don’t get scholarship/run as fast in HS? ◦ Mostly bunk- going to run well regardless
Training is simply ◦ Stimulus-> Adaptation ◦ In order to improve, must provide enough stimulus to change, but still can recover and bounce back Source: Science of Winning Jan Olbrecht
1. Individualize2. Start at the extremes.3. Progress Everything.4. Always have somewhere to go.5. Work towards specificity.6. Never leave anything behind.
•Exercising at 75% VO2max: •Wide range of stimulus•WHY give everyone training forthe same event the sameworkouts?!•How to individualize? •Classify- fast twitch or slow twitch FOR the event Rosenberger et al. Exercises at given percentages of VO2max. Journal of Science and Med. in Sport, 2009
Vollaard, N. B. J., et al. (2009). Systematic analysis of adaptations in aerobic capacity and submaximalenergy metabolism provides a unique insight into determinants of human aerobic performance. JAppl Physiol, 106, 1479–1486 .
How to tell? ◦ Lactate testing Max lactate (after 400-600m) 18+= very FT (expect mid distance or shorter) ◦ Workout performance ST- better at long runs, threshold runs, long repeats, recover quicker during rest periods FT- better at speed work, anaerobic work, need longer rest periods, not as good at doubling ◦ PR comparison ◦ Power testing Standing broad jump 25m one legged jumps for distance ◦ Stride mechanics Elastic and reactive VS. flat and “grinder”
Fast Twitch Runner Slow Twitch RunnerLong Run Shorter, less frequent, pace Longer, faster, can include more “stuff” modulatedAerobic/ More progressive, less right on the Higher volumes, more near thresholdthreshold threshold, lower volumework More Igloi style Aerobic intervals“Anaerobic” Need longer progressive period to reach Less needed to reach peak shape.work max. Spices of work.Speed work Need pure speed and some speed Mainly pure speed work. endurance/anaerobic capacity. Needed to countbalance endurance work!Specific Short to Long development with Top down approach- increasing speed whileEndurance speed always specific reducing recovery Lower volumes. Broken into sets Can handle larger volumes/densityMaintenance More speed maintenance
Classification Name Pace level 3,200m runner exampleGeneral Endurance 3 race distance up +/- Steady running to Threshold runningAerobic Support 2 race distances up +/- 10k pace +/-Direct Aerobic Support 1 race distance up +/- 5k pace +/-Specific Race pace +/- 3200m pace +/-Direct Anaerobic Support 1 race distance down +/- mile pace +/-Anaerobic Support 2 race distances down +/- 800m pace +/-General Speed 3 race distance down +/- Speed enduranceNeuromuscular Pure speed/sprints Pure speed/sprints
Creating a Neuromuscular base 6x8sec Hill Sprints 8x8sec HS ◦ Increases muscle fiber pool 10x8sec HS ◦ Most specific strength work that 4x60m flat sprints can be done. 8x10sec HS Hill Sprints -> Flat Sprints 5x80m flat sprints ◦ Why? 10x10sec HS 2x60m, 2x80m, 2x100m Transitions from more strength to 8x10sec HS + 1x20sec more plyometric/power 4x60m, 1x150m ◦ Add speed endurance 8x10sec HS +2x25sec component if needs to be developed
General Endurance ◦ Steady mileage Increase, then qualify (increase pace, add “stuff”) There’s more than just easy and hard. Some “mileage” days should be moderate Add “stuff” ◦ Long Run development Extend- lengthen Qualify “Stuff” Surges (14mi w/ 8x30sec surge at the end) Pickups (last 1-3mi pickup to near threshold) Progression Fasted
Tempo/Threshold development ◦ Long tempos- 5mi, 7mi, 10mi- steady pace ◦ Short tempos- 15min ,20, 25 split, 30 split (ex: 20min, rest, 10min) Progression 1. Intro- Progression runs 1. Small Spices of work (pickups last 1-2mi) 2. Progress- increase time (15min,20,25,30,etc.) “Split up” as get higher- 20min, 2min rest, 10min For FT or people struggling with thresholds,split up! 3. Uphill threshold runs 4. With “stuff” Example: 20min threshold, 2x1mile at 10k pace Trains more FT fibers aerobically Serves as a transition
Workouts Variables to manipulate ◦ Pace ◦ Length of intervals Increase length= enhance ability to endure Workout 1- 12x400 in 75 with 45sec rest Workout 2- 8x600 @ 75 pace w/ 60sec rest Workout 3-6x800 @ 2:30 w/ 90sec rest ◦ Hill Increases strength component, changes muscle fiber recruitment Example: 4x1k with 3x20sec hills in between
◦ Recovery Decrease/Increase Rest Jog vs. walk Steady run= more specific/work on lactate utilization Ex: Alternations (next slide) “Stuff” between Sprints- force muscle fiber recruitment Strength work- force muscle fiber recruitment/strength component (ex: Strength circuits with running in between) Aerobic work- increases lactate take up, permits higher volume (i.e. 4x150 at tempo effort with 50m jog as the rest between sets)
Workout Example: Specific Endurance- Jackie Areson (professional) ◦ Every 3-4 weeksDec. 4mi alternating 400m/ 1000m (4:58 pace/6:00min pace)January 4mi alternating 500m/ 1000m (4:56 pace/6:00min pace)February 4mi alternating 600m/ 1000m (4:52pace/5:53min pace)March 4mi alternating 700m/900m (74 pace, 5:52 pace) ALTITUDE (5:33avg)April 3mi alternating 800 in 2:30/2:50. 3min rest. 1.5mi of alternating 400 in 72 400 in 86ish.May (1k,1800,1mi, 800) with 400m jog rest (3:01, 5:32, 4:48, 2:14)
Example- Anaerobic/1500m pace progression: Intro/maintenance 12x200 w/ 200m jog at 3k down to 1500m pace Early/maintenance 9x300 w/ 100m walk alternating 3k/1500 pace Mid 3x(400,300,200) w/ 60sec rest) w/ 3-4min b/t sets Mid 4x200, 3x300, 2x400, w/ 60sec rest Peak workout 3x(500, 300 w/ 60sec rest) w/ 4min b/t sets
Season to Season ◦ Mileage High School- Fr-40-45 So-50 Jr-55 Sr- 60-65 ◦ Workouts ◦ Density of training Base for early HS= mileage + strides+ steady runs +long run Base for College= 1xHS, 1xtempo/threshold + rhythm work +long run Base for Pro- 1xHS/FS, 1xtempo/threshold + 1x strength endurance/aerobic workout
Don’t go somewhere until you need to go somewhere. ◦ “Next Logical step” ◦ If you do 8x200m in 30sec with 200m jog, next step isn’t 20x200m at same pace!! ◦ Example: 15:14 and 15:20 5k women runnersSample wkout Jackie Areson Sara HallAerobic 4x( 1200, 3x20sec hills) 5xmile with 90sec-Support with 90sec jog- 5:10 pace 2min rest 5:10 paceSpecific 1k, 1mi, 1mi, 1k at 4:55 1200, 2k, 1mi, 1200 atendurance pace w/ 2:30 rest 4:55 w/ 3:30 restMax Mileage 65miles 85-90miles
High School College Professional Competition Pre-Competition Base
HS ◦ Develop general base of all qualities ◦ Emphasis on extremes, spices of other stuff ◦ Races=specific training ◦ Actual Specific training- every 14-17 days starting 8-12 weeks out ◦ “Anaerobic work”- spices of work in last 6 weeks ◦ Only 8-12 weeks of “workouts” per season College ◦ Start assembling the “qualities” ◦ Specific work- every 14 days starting 12-14 weeks out ◦ Emphasis on continual Aerobic development, maintaining speed, but working towards more support and specific work Pro ◦ Finishing touches ◦ Specific work- every 10-14 days, starting 16-18 weeks out ◦ Long Build up with more gradual progression ◦ Late pro career- mileage actually drops, and neuromuscular stuff has to increase
Build and maintain ◦ Emphasis shifts throughout season/career, but you have to maintain what you built ◦ Example: Maintenance for Aerobic system Long Run- weekly even during competition phase Long tempo- every 3-4 weeks even during season Tempo Maintenance for Specific/Anaerobic system During Base: Rhythm work (cruise 200s at 3k-5k pace) Strides “surges” (moderate fartleks- 50min run with 6x45sec surge with 90sec easy between)
Monday Tuesday Wed. Thur Fri Sat SundayHS 20min 7mi easy 7mi + 7mi 7mi easy 12mi off“elite” tempo 6xHS long runbaseCollege 20min LT 9mi easy 6mi, 9mi easy 8mi with 14mi 5mi + 8xHS, 6x30sec 2x3min 2mi surge at @10k 5k-10k pace pacePro 8mi w/ 30min 11mi 6mi/6mi 4mi, 16mi run 9mi 8xHS split LT 10x200 w/ 200 PM-4mi jog (3k- 1mi pace), 3mi c/d
What changes from HS to college to Pro? ◦ Volume (workouts, total mileage, etc.) ◦ Density (more moderate workouts included) ◦ More “stuff” ◦ Shorter build of base Elites have only 2-3weeks of “running only” training Freshman HS- might spend entire summer doing just mileage and strides ◦ Longer specific period Competitive period HS- 4-6 weeks College- 6-8 weeks Pro- 8-12 weeks
Presentation and further training information and schedules can be found at: ◦ www.ScienceofRunning.com ◦ SteveMagness@gmail.com