The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
Evaluation is a planned process which provides specific information about a selected session, program for the purpose of determining value or decision making.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
Evaluation is a planned process which provides specific information about a selected session, program for the purpose of determining value or decision making.
Training - Human Resource Management HRMDeva Pramod
Training and Developing Employees: Need for Training, Systematic Approach to Training, Types of Training, Training Methods, Evaluation of Training
Training is a planned programme designed to improve performance and bring about measurable changes in knowledge, skills, attitude and social behaviour of employees.
Essential for job success
It can lead to higher production, fewer mistakes, greater job satisfaction and lower turnover
Training Vs. Development, Training Vs. Education, Learning Principles: The Philosophy of Training, Applicability of Training, Job Instruction Training (JIT)
Coaching
Mentoring
Job Rotation
Apprenticeship Training
Committee Assignments
Rao V.S.P “Human Resource Management”, 2nd edition, Pearson –Prentice Hall, New Delhi, 2005
Helping employees to become effective in their jobs is one of the fundamentally HR management that any organization has to undertake. This slide explains the Training Methods Technique and Aids, bought to you by Welingkar’s Distance learning Division.
For more such innovative content on management studies, join WeSchool PGDM-DLP Program: http://bit.ly/effectivehrtrainingslides
Join us on Facebook: http://www.facebook.com/welearnindia
Read our latest blog at: http://welearnindia.wordpress.com
Subscribe to our Slideshare Channel: http://www.slideshare.net/welingkarDLP
Training - Human Resource Management HRMDeva Pramod
Training and Developing Employees: Need for Training, Systematic Approach to Training, Types of Training, Training Methods, Evaluation of Training
Training is a planned programme designed to improve performance and bring about measurable changes in knowledge, skills, attitude and social behaviour of employees.
Essential for job success
It can lead to higher production, fewer mistakes, greater job satisfaction and lower turnover
Training Vs. Development, Training Vs. Education, Learning Principles: The Philosophy of Training, Applicability of Training, Job Instruction Training (JIT)
Coaching
Mentoring
Job Rotation
Apprenticeship Training
Committee Assignments
Rao V.S.P “Human Resource Management”, 2nd edition, Pearson –Prentice Hall, New Delhi, 2005
Helping employees to become effective in their jobs is one of the fundamentally HR management that any organization has to undertake. This slide explains the Training Methods Technique and Aids, bought to you by Welingkar’s Distance learning Division.
For more such innovative content on management studies, join WeSchool PGDM-DLP Program: http://bit.ly/effectivehrtrainingslides
Join us on Facebook: http://www.facebook.com/welearnindia
Read our latest blog at: http://welearnindia.wordpress.com
Subscribe to our Slideshare Channel: http://www.slideshare.net/welingkarDLP
Gymnastics Strength and Conditioning: Traditional Methods Meets New ScienceDavidTilley17
PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.
PowerPoint presentation for Stage 6 HSC PDHPE Core 2 unit.
PowerPoint to be used in conjunction with class teacher website for activity resources and additional Prezi presentation for student-led learning.
http://ratusaupdhpe.weebly.com/
Fundamental Motor Learning Concepts for CoachesMike Young
In this presentation, Mike discusses some of the fundamental concepts that all coaches and physical educators should understand to enhance the skill acquisition of their athletes.
Fun Science that will help your endurance performanceStephen Magness
A hodge podge of random studies exploring motivation, willpower, recovery, and even a few studies on sex... Basically a what is cool in the world of exercise science that actually applied to training athletes.
http://www.ScienceofRunning.com
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Slovenia Vs Denmark Tickets on our website at discounted prices.
Turkey vs Georgia Tickets: Turkey's Road to Glory and Building Momentum for U...Eticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Portugal Vs Czechia Tickets on our website at sale prices.
Results for LtCol Thomas Jasper, Marine, for the 2010 Marine Corps Marathon held October 31, 2010, marking the 35th annual marathon known as "The People's Marathon."
An impressive finishing time of 3:46:39, placing 324th in the Male division ages 40-44.
Turkey's Euro 2024 Squad Overview and Transfer Speculation.docxEuro Cup 2024 Tickets
Vincenzo Montella has announced a preliminary 35-man squad for Turkey ahead of the UEFA Euro 2024, which includes three Serie A players, Hakan Calhanoglu, Kenan Yildiz, and Zeki Celik
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Denmark vs England England Euro Cup squad guide Fixtures, predictions and bes...Eticketing.co
We offer UEFA Euro 2024 Tickets to admirers who can get Denmark vs England Tickets through our trusted online ticketing marketplace. Eticketing. co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Mock 2024 NHL Draft Experts Divided after Celebrini, Levshunov, Silayev go in...Ice Brek
After the NHL Draft Lottery on Monday, Adam Kimelman, NHL.com’s deputy managing editor,
and Mike G., senior draft writer, Morreale make their predictions for how the first 16 selections
of the 2024 Upper Deck NHL Draft could turn out.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Netherlands Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Croatia vs Italy Tickets on our website at discounted prices.
Albania vs Spain Euro Cup 2024 Very Close Armando Broja Optimistic Albania Wi...Eticketing.co
Euro Cup 2024 fans worldwide can book Albania vs Spain Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Turkey Vs Portugal Tickets on our website at sale prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Austria Tickets on our website at discounted prices.
Akshay Ram on Adobe's Creative Strategy and Execution, the Present and Future...Neil Horowitz
On episode 271 of the Digital and Social Media Sports Podcast, Neil chatted with Akshay Ram, Product Manager for Adobe, who also has a lot of knowledge and insight into sports creative.
What follows is a collection of snippets from the podcast. To hear the full interview and more, check out the podcast on all podcast platforms and at www.dsmsports.net
Spain vs Croatia Date, venue and match preview ahead of Euro Cup clash as Mod...Eticketing.co
We offer Euro Cup Tickets to admirers who can get Spain vs Croatia Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
2. Teach you the How’s and the why’s.
◦ If you want to copy me, go on my blog and you’ll
find exact training schedules.
◦ But you have to know the how’s and why’s to be
successful.
3. Evolution in theory:
Over time, we select/keep
that which works and discard
or minimize that which
doesn’t.
Basic Evolution:
Keep some
Get rid of some
Add some
◦ Why?
Set yourself apart.
Optimal
4. What decides what is kept?
Success
Trickle down effect (Elites/Pro’s to college/HS)
Pseudo Success
Big words/Power/ “Newness”
Spreadability- books, journals, internet, language(!)
Secrecy
Impedance of Evolution:
Systematic Education with Agendas
(Paint by numbers coaching)…not real learning
Drugs
Distorts what you are naturally able to do, and distorts
success
Unforeseen misunderstandings
Ex: “Science”, Patternicity
5. Patterns:
Every generation goes slightly
opposite of the previous one
“newness”
Desire to be different or
improve
Backlash
Constant back and forth
interplay between mileage
and intervals throughout
history
6. 1800’s- Continuous running- lots of walking
◦ WIlliam Cummings- Mile a day, mostly slow, 1-2x a
week, he’d run it hard
1910-30s- Finn’s
◦ Paavo Nurmi- 4hr walks (Build a base)
◦ Periodization- long walks- winter, then steady
running with small bouts of intervals
◦ Interval training- low volume, short repeats
(<600m)
“4 to 7km with fast speed over the last 1 to 2km,
finished off by four to five sprints “ (Noakes, LOR)
7. 1940s-50s- Pushing the Limit
◦ Gusta Holmer- informal intervals (Fartlek)
◦ Gerschler- Finn’s lacked speed work
Intervals- HUGE volumes (80x200m)-
Progression via Volume/rest manipulation
Heart Rate guided- (“newness” of scientific gadget)
◦ Zatopek- 50x400m
Pushes limit of Large volumes of running (up to 140mpw), and intervals
(50x400)
1950’s- Split of Intervals
◦ Mihaly Igloi-
Mixed mostly shorter intervals
Large volumes of running
Aerobic intervals/ Swim type training
◦ Franz Stampfl
Low volume running (20-40mpw for ex
High quality intervals (10x400m w/ 2min rest)
Periodization- Introduced Progression of speed
Base (400s in 68)…in season (400s in 60)
8. John Landy
◦ "To my mind the problem of running the mile is
simply to blend stamina and speed. Endurance is
best obtained through long, slow running and the
stopwatch is definitely not necessary except as an
occasional check. Speed, on the other hand, is
obtained by running at speeds much faster than
racing pace, and for distances shorter than 440
yard.”
9. Cerutty, Van Aaken, etc.
Lydiard
◦ High volume, quality Base
◦ Periodization (Strict periodization)
Base of pure mileage to hills to low volume high intensity
Originally: 4-5 days in a row of interval training
Monday-1320, 1/2; 880, 3/4; 440 all out
Tuesday-4x440, 1/2
Wednesday-6x880, 1/2
Thursday-5 miles, 3/4
Friday- 6x220, 1/2
Saturday-v20x220, 1/2
Sunday-Long distance jogging
Bowerman
◦ Combined progression of Stampfl/German’s (Date pace->goal
pace)
◦ Lydiard Base + hard/easy concept
10. British Invasion
◦ Coe/Horwill
Trend towards more mixed periodization
Moderate volume, very high intensity
Weight Training
◦ Harry Wilson
“Quality Base”- Takes Lydiards base to next obvious
level (tempo, aerobic intervals done during base)
Science
◦ Concept of VO2max, lactate threshold, etc.
popularized
◦ Zone training is born
11. Science+ Interval influence
◦ HS athletes bad (17 Hsers in ALL of 90s went sub 9
for 2mi…in 2000’s 110)
◦ With Exception of Bob Kennedy and Todd Williams-
Pro’s subpar
◦ Lower volume, very high intensity
Why didn’t it work???
Where did we go from here?
12. Progression in everything
Recovery matters even more
◦ More “space” between
Sweet spot of Volume/Intensity
Intervals- all encompassing
◦ All volumes, all intensities
All encompassing/complex Periodization
Neural/Sprint/Power/weight training
Larger Modulation
Loose “Zones”
14. Lessons:
◦ Sometimes, good stuff is “lost” or forgotten
What got lost?
Igloi- aerobic intervals
Horwill vs. Coe
Cerutty- weights emphasis
◦ Best training practice isn’t always “selected”
90’s…
◦ Old stuff is recycled all the time and sold as “new”
Ask if it’s been tried before…and if it was a success.
◦ Don’t overestimate “newness”
◦ Overtraining
1920’s version versus 1950’s versus 2013’s?
Repeating mistakes?
◦ Heavy emphasis in current literature on HIIT being “as good” as
aerobic running.
Based on VO2max (bad concept)
15. 1. Build and Maintain
It is easier to maintain a quality then to build it up
2. Never leave anything behind
The goal of training is to build on top of what has been done
previously, not leave it behind and forget about it.
3. Progress everything
Training fundamentally alters a person, how they adapt and
respond to a stimulus changes too.
4. Balance
Training is the process of balancing seemingly opposing
adaptations.
16. 5. Individualize
Their physiology and psychology will change what type of training they
need and it is a disservice to the runner to give the same training to
every runner and expect the same results.
6. Take complex things and make them simple
Tom Tellez once told me that good coaches take complex ideas and
make them simple, while a bad coach who wants to appear like they
know what they are doing takes ideas and concepts and makes them
more complex
7. You can love an idea, but don’t be married to it.
Getting married to an idea or concept limits objective or creative
thinking.
8. Training does not occur in isolation
Everything interacts. You have to consider the big picture
17. For each event you have:
Slow Twitch Orientated
Fast Twitch Orientated
Specialist
Why? Fuel usage, muscle fiber, physiology all
different. Why train the same?
18. Rosenberger et al. Exercises at given
percentages of VO2max. Journal of Science and
Med. in Sport, 2009
•Exercising at 75% VO2max:
•Wide range of stimulus
•WHY give everyone training for
the same event the same
workouts?!
19. How to tell?
◦ Lactate testing
Max lactate (after 400-600m)
18+= very FT (expect mid distance or shorter)
◦ Lactate threshold
More ST athletes have their threshold at lower lactate
levels (<4 vs. >5 for real FT athlete)
◦ PR comparison
◦ Power testing
Standing broad jump
25m one legged jumps for distance
◦ Stride mechanics
Elastic and reactive VS. flat and “grinder”
20. FT Runner ST Runner
Long Run Shorter, less frequent, pace
modulated
Longer, faster, can include more “stuff”
High end
aerobic work
More progressive, less right on the
threshold, lower volume
Higher volumes, more near threshold
More Igloi style Aerobic intervals
Alternations slower recovery portion. Shorter
intervals
Hard and steady portions closer together pace
wise
“Anaerobic”
work
Need longer progressive period to reach
max.
Less needed to reach peak shape.
Spices of work.
Speed work Need pure speed and some speed
endurance/anaerobic capacity. Needed to
countbalance endurance work!
Mainly pure speed work.
Specific
Endurance
Short to Long development with
speed always specific
Top down approach- increasing speed while
reducing recovery
Lower volumes. Broken into sets Can handle larger volumes/density
Maintenance More speed maintenance
21.
22. Classification Name Pace level 5,000m runner example
Recovery Anything slower Anything slower
General Endurance 3 race distance up +/- Steady pace to marathon
pace +/-
Aerobic Support 2 race distances up +/- Lactate Threshold/ Half
Marathon pace +/-
Direct Endurance Support 1 race distance up +/- 10k pace +/-
Specific Race pace +/- 5,000m pace +/-
Direct Speed Support 1 race distance down +/- 3,000m pace +/-
Anaerobic Support 2 race distances down +/- 1500m pace +/-
General Speed 3 race distance down +/- 400-800m pace +/-
Neuromuscular Pure speed/sprints Pure speed/sprints
24. EVERY WORKOUT MATTERS
◦ Zones not the key! Stimulus is what matters.
Variables to manipulate
◦ Pace
◦ Length of intervals
Increase length= enhance ability to endure
◦ Hill
Increases strength component, changes muscle fiber recruitment
◦ Recovery
Decrease rest= more aerobic
Jog=
Active rest slows anaerobic system recovery.
Increases demand on aerobic pathways.
Steady run= more specific/work on lactate utilization
“Stuff” between
Sprints- force muscle fiber recruitment
Strength work- force muscle fiber recruitment/strength component
Aerobic work- increases lactate take up, permits higher volume (i.e. 4x150 at
tempo effort with 50m jog as the rest between sets)
◦ Density-
Sets/reps
25. Everything is always there. Emphasis changes
Base
◦ Build General side early
◦ Transition towards Aerobic/Anaerobic Support
◦ Small Spices of specific work
Pre-comp
◦ Build Supports (transition towards Direct supports)
◦ Increase building of specific
◦ Maintain General
Competition
◦ Specific endurance- every 10-14 days-reach best levels
◦ Direct supports reach best workout, then go into maintenance
◦ Maintenance of General and Aerobic/Anaerobic support
Fine Tuning
◦ Race prep/modeling
26. General Endurance
◦ 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 Tempos
Marathon pace or progressive
Mostly for general/aerobic support
Shifts fuel system
◦ Long runs
Extend
Qualify
“Stuff”
Surges (14mi w/ 8x30sec surge at the end)
Pickups (last 1-3mi pickup to near threshold)
Progression
Fasted
WHY?
To maintain work, we rotate the effort among groups of muscle fibers so that
some contract while others rest. Allow time for all units to cycle in. Adding
something faster at end recruits more fibers when they are fatigued.
27. Creating a Neuromuscular base
◦ Increases muscle fiber pool
◦ Most specific strength work that can
be done.
Hill Sprints -> Flat Sprints
◦ Why?
Transitions from more strength to more
plyometric/power
◦ Add speed endurance component if
needs to be developed
General speed
◦ Most 5k runners getting to do 200’s at
800 or faster speed suffices
6x8sec Hill Sprints
8x8sec HS
10x8sec HS
4x60m flat sprints
8x10sec HS
5x80m flat sprints
10x10sec HS
2x60m, 2x80m, 2x100m
8x10sec HS + 1x20sec
4x60m, 1x150m
8x10sec HS +2x25sec
Sample Progression
28. Threshold runs
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
Maintenance/Spices:
◦ Aerobic Refresh- 10,7,5,3 fartlek- Marathon Pace, LT,
10k, 5k
◦ 3mi LT + intervals
30. Long Intervals, Alternations, Fartleks
At 10k pace +/-
Ex: Jackie-early Base- 6mi alternating miles in 5:15/6:00
Transition 4mi LT, 2min rest, 2x1mi at 10k
Early build 6xmile at 10k pace with 4min rest
Late build 2x1mi, 2mi, 2x1mi at 10k pace
with 3min rest
maintenance 2mi, 1.5mi, 1mi, 800 with 4min
jog at (just slower than LT, LT,
10k, 5k pace)
31. Direct Speed support
Spice: 30-60sec surges during easy runs (8mi w/ 8x45sec)
Anaerobic Support
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
Intro/maintenance 12x200m at 3k pace
Early 3 sets of (4x400) with 30sec rest. 3min b/t sets at 3k pace
Mid 2 sets of (700,600,500,400) with 60sec b/t sets, 3min b/t reps at 3k pace
Mid 2 sets of (800,700,600) with 60sec b/t sets, 3min b/t reps at 3k pace
Peak workout 6x800m with 2min rest at 3k pace
Example: Tommy Schmitz 3x(600,400,200 w/ 60-
90sec rest) 1:28, 58, 28
32. Start with figuring out where you want to be
specific endurance wise at the end of the year
◦ Work backwards
◦ Every 10-14 days
◦ Figure out what you are building towards:
Example: Galen/Mo for 10k- 6xmile in 4:12 w/ 400jog
800m 1500m/1mile 5k 10k Marathon
2-3x(200,600)
w/ 75sec rest
and 5-6min
2-3x800m w/
2min rest at
1mile pace
4x1mile w/
2min rest at 5k
pace
7mi of
alternating
1000m at 10k
pace/ 600m
steady
8mi easy, 15mi
at Marathon
Pace
33. Four key ways to develop specific endurance
◦ Bottom up
◦ Top Down
◦ Alternation
◦ Blend
Attack the problem in 2 directions- choose 2
of the above and cycle through
◦ Which two depends on the person
Introductory (during base)
◦ Small “spices” of work
◦ 12x30sec surge during 8mi easy run at 5k pace
◦ 16x200 at 5k-3k pace with 200 jog
34. 12x200m with 100m jog at 5k pace
3 x (4x400) at 5k w/ 30sec rest. 5min b/t sets
3x(3x600) at 5k w/ 40sec rest. 5min b/t sets
2x(3x800) at 5k w/ 45sec rest. 5min b/t sets
2x (1000,800,700) at 5k w/ 45sec rest. 5min b/t sets
5x1000 at 5k w/ 60-75sec rest
Top Down
6x1mile at threshold with 1-2min rest
5x1mile at 10k pace w/ 2-3min rest
3x1mile at 10k, 2x1000m at 5k pace w/ 3min rest
1xmile at 10k, 1mile at 5k, 2x1000m at 5k w/ 3min rest
3x1mile at 5k pace w/ 3min rest
4x1mile at just faster than 5k pace w/ 3min rest
35. Example Progression of Alternation workout for 5k specific endurance:
•5miles at a steady pace with a 40sec surge at 10k pace every mile
•4 miles of alternating 200m at 5k pace+ w/ 1400m at steady pace (5:50 pace)
•4mi of alternating 400 at 5k pace+ w/ 1200m at steady pace (5:45 pace)
•4mi of alternating 600 at 5k pace w/ 1000m at steady pace (5:40 pace)
•4mi of alternating 800 at 5k pace - w/ 800m at steady pace (5:40 pace)
•4mi of alternating 900 at 5k pace -w/ 700m at steady pace (5:35 pace)
•Alternate a “hard” and a “steady” pace
•Works on lactate usage/removal
•Progress via
•Increasing “hard” segment distance/decreasing steady
•Decreasing speed of steady or hard segment
•Lengthen total distance
Example (HS) Ryan Dohner:
4x alternating 800 at 5k, 400m steady
(800 in 2:23s…400 in 83)
36. Direct
Support
connection
2k, 400, 1600, 400, 1200 w/ 3-4min rest (long-10k pace,
short-3k pace)
1600 (10k), 600 (3k), 1200 (10k), 400 (1mi), 800 (5k) w/ 3-
4min, paces in parentheses
3x (1600,2min rest, 400) w/ 4min rest. 1600m at 10k pace,
400m at 2mile pace
Specific
Speed End
1600 (5k), 600 (3k), 1200 (3k), 300 (1mi), 600 (5k), 200
(1mi) w/ 3-4min rest
1600 (5k), 400 (1mi), 1200 (5k), 300 (1mi), 600 (1st 300 at
5k, next 300 progress to 1mi) w/ 3-4min rest
2000(10k pace), 400(3k), 1600(5k), 300 (1mi), 1000(3k) 200
(800) w/ 3min rest
•Faster portion forces fiber recruitment and increases lactate
concentration, which also better simulates metabolic stress during race.
•Increases the ability to remove lactate quickly
37. Use Blends and combo work to connect
components
Connection of supports-
◦ 4 sets of 1600 (10k),400(1500 pace) with 90sec/3min
rest
Specific speed endurance-
◦ 4 sets of 1000 (5k), 300(1500) with 90sec/3min rest
Specific strength endurance-
◦ 3 sets of (3x800 at 5k pace) with 4x10sec Hill Sprint
between
Example: Ciaran
◦ 2 sets of 1200, 1000, 800, 400:
(3:13, 2:40, 2:02, 58…3:09, 2:37, 1:58.9, 55.7)
38. Strength Endurance
◦ ability to maintain force production during fatigue
◦ Goal- Force fiber recruitment, then train to endure
Hill repeats/runs/fartleks
Strength Endurance Circuits
Canova style
Sprints between intervals
3x800, 4xHill Sprint, 3x800, 4xHS, 3x800 at 10k to 5k pace
Ex: Jackie- 3x1.5mi with 4x200m hill in between (1.5 at
5:30, 5:25, 5:17 pace)
Race preparation
◦ Surging
Alternations start the process- work towards within rep surges:
3x 800 in 2:06 (run 34,30,32,30)
◦ Kick development
See Science presentation
◦ Fuel Economy
See Science presentation
39. Use Example
Race pace Rhythm for miler For miler: 8-10x200 at mile pace
w/ 200m jog
endurance support for 800m
runner
2-3x(6x150) at 3k down to 1mi
pace w/ 50m jog between reps,
400m jog between sets.
Direct aerobic support for 800m
runner
3-4 x(8x100) at 1mile pace w/
30sec rest in between reps, 5min
between sets.
Speed Maintenance or Transition
for 5k-10k runner
3x(400m, 200m) at 3k pace w/
100m jog between everything
•Aerobic Intervals-Igloi style
•Way to work at more specific speeds aerobically
•Great for FT type runners
•Used for specific maintenance work
40. INDIVIDUALIZE!
Tapering
◦ Drop in mileage, increase in
intensity
◦ Works for some FT orientated
athletes in shorter events
◦ Risks erosion of aerobic
process or increase in
anaerobic capacity too much.
Sharpening
Slight decrease in
intensity/volume/ and density
Works well for more
ST/aerobically orientated
athletes
Some race Pace work done by
at maintenance levels with
longer rest periods
Muscle Tension
◦ How much pop in the legs
◦ What matters in the last week
before the race
Increase Tension Decreases Tension
Sprint work, both flat
sprints and hill sprints
longer duration runs
Weight training Very taxing workouts
(i.e. “anaerobic 400’s)
Ballistic/Power work (med
ball throws, squat
jumps,etc)
Threshold work
faster Pace/rhythm work moderate paced
aerobic running
Plyometrics soft surface running
(sand, heavy grass,
wood chip trails)
Strides
running in spikes or on
harder surfaces
41. Work from both extremes and progress together
towards specificity
1.Create Base of work (endurance, neuromuscular and
biomechanical base)
2. Connect with support.
3. Connect to specific.
4. All along maintaining what you did.
Specific work every 10-14 days throughout
When other component is emphasized do every 7-14
days.
When any other component is in maintenance,
depending on what it is, every 10-20 days.
42.
43.
44.
45. Full actual schedules of Ryan Dohner (8:55
HS), Will Nation (9:16 HS), and Tommy
Schmitz (3:39 1500m) can be found at:
◦ www.ScienceofRunning.com