This recipe for distance runners touches on a few concepts from the world of exercise physiology, yet the main focus is on how workouts fit into a sound training program.

1. How will your
Cross Country and Track
teams run faster?
A Recipe for Training
Distance Runners
1

3. These folks will help us out

4. One more thought

5. One more thought
• Shunryu Suzuki
(aka Suzuki Roshi)
• Our tendency is to be
interested in something
that is growing in the
garden, not in the bare
soil itself. But if you want
to have a good harvest,
the most important thing
is to make the soil rich
and cultivate it well.

7. Paraphrased for Coaches

8. Paraphrased for Coaches

9. Paraphrased for Coaches
• Our tendency is to be
interested in in the
workouts, not the
science that underlies
the workouts. But if
you want your athletes
to run well, the most
important thing is to
understand the
physiology underlying

10. Hans Selye

11. Hans Selye
• The father of Stress?

12. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand

13. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck

14. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck
– Cross country workout

15. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck
– Cross country workout
– Paper cut

16. Hans Selye
• The father of Stress?
• Stress - the nonspecific
response of the body to
any demand
– Car wreck
– Cross country workout
– Paper cut
• General Adaptation
Syndrome (GAS)

17. Selye’s General Adaptation
Syndrome

18. Selye’s General Adaptation
Syndrome
Baseline - Is it Homeostasis or
Fitness?

19. Selye’s General Adaptation
Syndrome
Baseline is the runner’s
fitness !
Baseline - Is it Homeostasis or
Fitness?

20. Selye’s GAS for Track Coaches

21. Selye’s GAS for Track Coaches

22. Selye’s GAS for Track Coaches
Tim
e

23. Selye’s GAS for Track Coaches
Tim
e

24. Selye’s GAS for Track Coaches
Workout
Tim
e

25. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Tim
e

26. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Tim
e

27. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e

28. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e

29. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e

30. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Supercompenstation
Tim
e

31. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Post Workout -
Athlete
is fully recovered and
ready for the next
training stimulus
(workout)
Supercompenstation
Tim
e

32. Selye’s GAS for Track Coaches
Workout
Post Workout - athlete not fully recovered
Post Workout -
Athlete
is fully recovered and
ready for the next
training stimulus
(workout)
Supercompenstation
Tim
e
When should you workout again?

33. Selye’s GAS for Track Coaches
Tim
e

34. Selye’s GAS for Track Coaches
Tim
e

35. Selye’s GAS for Track Coaches
Original Level of
Fitness
Tim
e

36. Selye’s GAS for Track Coaches
2st Workout
Original Level of
Fitness
Tim
e

37. Selye’s GAS for Track Coaches
2st Workout
3nd Workout
Original Level of
Fitness
Tim
e

38. Selye’s GAS for Track Coaches
2st Workout
3nd Workout
4th Workout
Original Level of
Fitness
Tim
e

39. Selye’s GAS for Track Coaches
2st Workout Improved Level of
3nd Workout Fitness
4th Workout
Original Level of
Fitness
Tim
e

40. Selye’s GAS for Track Coaches
Improved Level of
Fitness
4th Workout
Original Level of
Fitness
Tim
e

41. Selye’s GAS for Track Coaches
Improved Level of
Fitness
4th Workout
Original Level of
Fitness
Tim
This grapheis the goal of

42. A common training mistake
Workout
Post Workout - athlete not fully recovered
Tim
e

43. A common training mistake
Workout
Post Workout - athlete not fully recovered
Next Workout - Athlete is not recovered,
yet the athlete is assigned the next
workout
Tim
e

44. A common training mistake
Workout
Post Workout - athlete not fully recovered
Next Workout - Athlete is not recovered,
yet the athlete is assigned the next
workout
Tim
e

45. A common training mistake
Workout
Post Workout - athlete not fully recovered
Next Workout - Athlete is not recovered,
yet the athlete is assigned the next
workout
Tim
e

46. A common training mistake
Workout
Post Workout - athlete not fully recovered
Next Workout - Athlete is not recovered,
yet the athlete is assigned the next
workout Athlete’s new fitness
level. This is a tired
athlete !
Tim
e

47. A common training mistake
Workout
Post Workout - athlete not fully recovered
Next Workout - Athlete is not recovered,
yet the athlete is assigned the next
workout Athlete’s new fitness
level. This is a tired
athlete !
Tim
e
How long do you wait until the next

48. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
Tim
e

49. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
Day 0 Day 1 Day 2 Day 3 Day 4
Tim
e

50. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
Tim
e

51. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
SAT SUN MON TUES WED
Tim
e

52. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
SAT SUN MON TUES WED
Tim
Remember, I’ve just made up this time
continuum. e

53. Length between hard workouts
Workout
Post Workout - athlete not fully recovered
SAT SUN MON TUES WED
Tim
Remember, I’ve just made up this time
e
continuum. the amount of recovery will vary betw
Unfortunately,

54. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

55. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

56. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

57. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

58. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

59. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

60. Length between hard workouts
S S M T W T F S S M T
W T F
Tim

61. Length between hard workouts
Sat, Mon, Wed, Fri, Mon, Wed
S S M T W T F S S M T
W T F
Tim

62. Length between hard workouts
Sat, Mon, Wed, Fri, Mon, Wed
Sat, Tues, Fri, Mon, Thurs
S S M T W T F S S M T
W T F
Tim

63. Simple Philosophic Question

64. Simple Philosophic Question
• Philosophic Question - Do you error on
the side of too many training days or too
few?

65. Simple Philosophic Question
• Philosophic Question - Do you error on
the side of too many training days or too
few?

66. Simple Philosophic Question
• Philosophic Question - Do you error on
the side of too many training days or too
few?
• My Opinion - Most high school athletes
should error on the side of fewer training
days.

67. Too Much or Too Little?

68. Too Much or Too Little?

69. Too Much or Too Little?

70. Too Much or Too Little?

71. Length between hard workouts
Sat, Mon, Wed, Fri, Mon, Wed
Sat, Tues, Fri, Mon, Thurs
S S M T W T F S S M T
W T F
Tim

72. Length between hard workouts
Sat, Tues, Fri, Mon, Thurs
S S M T W T F S S M T
W T F
Tim

73. A Recipe for Faster Running

74. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.

75. 15 min of Exercise Physiology

76. 15 min of Exercise Physiology
Casey Malone
6th Place Athens Olympics
NCAA Campion (CSU)

77. 15 min of Exercise Physiology
George Pincock
47.33 400m
46.24 4x400m split
Casey Malone
6th Place Athens Olympics
NCAA Campion (CSU)

78. 15 min of Exercise Physiology
George Pincock
47.33 400m
46.24 4x400m split
Casey Malone
6th Place Athens Olympics
NCAA Campion (CSU)
Brett Schoolmeester
5th 2004 NCAA XC
10,000m PR - 28:31

80. How Long do these events last?

81. How Long do these events last?
Discus
4 seconds?
5 seconds?

82. How Long do these events last?
400m
45 to 60 sec
Discus
4 seconds?
5 seconds?

83. How Long do these events last?
400m
45 to 60 sec
Discus
4 seconds? 10,000m
5 seconds? 27 to 34

85. Event length and Energy Systems

86. Event length and Energy Systems
Discus
Creatine-
Phosphate
System

87. Event length and Energy Systems
400m
Anaerobic
Discus
Creatine-
Phosphate
System

88. Event length and Energy Systems
400m
Anaerobic
Discus
Creatine-
Phosphate 10,000m
System Aerobic

89. 400m
Anaerobic
Discus
Creatine-
Phosphate 10,000m
System Aerobic

90. Which Energy Systems affect XC?
400m
Anaerobic
Discus
Creatine-
Phosphate 10,000m
System Aerobic

91. Which Energy Systems affect XC?
400m
Anaerobic
10,000m
Aerobic

92. Which Energy Systems affect XC?
10,000m
Aerobic

93. Energy Systems Timeline
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

94. Energy Systems Timeline
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

95. Energy Systems Timeline
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

96. Energy Systems Timeline
Anaerobic System
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

97. Energy Systems Timeline
Aerobic System
Anaerobic System
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

98. Energy Systems Timeline
(means with oxygen)
Aerobic System
Anaerobic System
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

99. Energy Systems Timeline
(means with oxygen)
Aerobic System
(means without
Anaerobic System
oxygen)
Creatine Phosphate System
0 sec 20 sec
40 sec 1 min 80 sec 100 sec 2
min 10 min

100. Energy System
Contribution of Each System
Event % Energy Contribution
Aerobic Anaerobic Phosphate
800m 40% 55% 5%
1500m/Mile 50% 50% < 1%
3,000m 88% 12% < 1%
5,000m 93% 7% < 1%
8,0000m 95% 5% < 1%
10,000m 97% 3% < 1%
Marathon 99% < 1% < 1%

101. Energy System
Contribution of Each System
Event % Energy Contribution
Aerobic Anaerobic Phosphate
800m 40% 55% 5%
1500m/Mile 50% 50% < 1%
3,000m 88% 12% < 1%
5,000m 93% 7% < 1%
8,0000m 95% 5% < 1%
10,000m 97% 3% < 1%
Marathon 99% < 1% < 1%
What distance do HS XC athletes run in

103. Which Energy System(s) will we
focus on during Cross Country?

104. Which Energy System(s) will we
focus on during Cross Country?
• The race distance for high school cross
county, in most states, is 5,000m.

105. Which Energy System(s) will we
focus on during Cross Country?
• The race distance for high school cross
county, in most states, is 5,000m.
• When you race 5,000m, what percentage
of energy comes from the Aerobic System
and what percentage comes from the
Anaerobic system?

106. Energy System
Contribution of Each System
Event % Energy Contribution
Aerobic Anaerobic Phosphate
800m 40% 55% 5%
1500m/Mile 50% 50% < 1%
3,000m 88% 12% < 1%
5,000m 93% 7% < 1%
8,0000m 95% 5% < 1%
10,000m 97% 3% < 1%
Marathon 99% < 1% < 1%

107. Energy System
Contribution of Each System
Event % Energy Contribution
Aerobic Anaerobic Phosphate
800m 40% 55% 5%
1500m/Mile 50% 50% < 1%
3,000m 88% 12% < 1%
5,000m 93% 7% < 1%
8,0000m 95% 5% < 1%
10,000m 97% 3% < 1%
Marathon 99% < 1% < 1%

108. Which Energy System(s) will we
focus on during Cross Country?
• The race distance for high school cross
county, in most states, is 5,000m.
• When you race 5,000m, what percentage
of energy comes from the Aerobic System
and what percentage comes from the
Anaerobic system?
• Aerobic provides 93% of the energy
• Anaerobic only provides 7% of the energy

109. • The race distance for high school cross
county, in most states, is 5,000m.
• When you race 5,000m, what percentage
of energy comes from the Aerobic System
and what percentage comes from the
Anaerobic system?
• Aerobic provides 93% of the energy.
• Anaerobic only provides 7% of the energy.

110. The #1 reason to focus on the Aerobic
system during cross country
• The race distance for high school cross
county, in most states, is 5,000m.
• When you race 5,000m, what percentage
of energy comes from the Aerobic System
and what percentage comes from the
Anaerobic system?
• Aerobic provides 93% of the energy.
• Anaerobic only provides 7% of the energy.

111. A Recipe for Faster Running

112. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.

113. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the
energy during a 5,000m race.

115. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly

116. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
Gold -
100m

117. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
Gold - Silver -
100m Marathon

118. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
Gold - Silver - Silver -
100m Marathon 100m

119. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
Gold - Silver - Silver - Bronze -
100m Marathon 100m Marathon

120. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
Gold - Silver - Silver - Bronze -
100m Marathon 100m Marathon
22 years old VS 29 years old

121. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year after year
if it is trained properly
Gold - Silver - Silver - Bronze -
100m Marathon 100m Marathon
22 years old VS 29 years old21 years old VS 31 years

123. Two more reasons to focus on
the Aerobic Energy System

124. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year
after year if it is trained properly.

125. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year
after year if it is trained properly.

126. Two more reasons to focus on
the Aerobic Energy System
• The Aerobic System will improve year
after year if it is trained properly.
• Although the Anaerobic System will adapt
to training, this system has a point of
diminishing return.

127. Anaerobic Energy System

128. Anaerobic Energy System
• Anaerobic System - “traditional interval
training” will improve this energy system.

129. Anaerobic Energy System
• Anaerobic System - “traditional interval
training” will improve this energy system.
• However, there comes a point where the
interval training no longer improves the
Anaerobic system.

130. Anaerobic Energy System
• Anaerobic System - “traditional interval
training” will improve this energy system.
• However, there comes a point where the
interval training no longer improves the
Anaerobic system.
• Why?

131. Anaerobic Energy System
• Anaerobic System - “traditional interval
training” will improve this energy system.
• However, there comes a point where the
interval training no longer improves the
Anaerobic system.
• Why?
Blood pH

132. Anaerobic Energy System and
Blood pH

133. Anaerobic Energy System and
Blood pH
7.0 - Neutral (like

134. Anaerobic Energy System and
Blood pH
Below 7.0
Acidic (like lemon juice)
7.0 - Neutral (like

135. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

136. Anaerobic Energy System and
Blood pH
7.4 - Normal
human
blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

137. Anaerobic Energy System and
Blood pH
7.2 - HS athlete’s
blood pH
7.4 - Normal
human
blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

138. Anaerobic Energy System and
Blood pH
6.9 - HS athlete’s
blood pH after several
hard interval workouts 7.2 - HS athlete’s
blood pH
7.4 - Normal
human
blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

139. Anaerobic Energy System and
Blood pH
6.9 - HS athlete’s
blood pH after several
hard interval workouts 7.2 - HS athlete’s
blood pH
6.7 or 6.8 - Lowest
blood pH that most 7.4 - Normal
humans can achieve human
blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

140. Anaerobic Energy System and
Blood pH
6.7 or 6.8 - Lowest
blood pH that most
humans can achieve
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

141. Anaerobic Energy System and
Blood pH
How do anaerobic workouts
make you feel?
6.7 or 6.8 - Lowest
blood pH that most
humans can achieve
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

142. Anaerobic Energy System and
Blood pH
How do anaerobic workouts
Lungs burn, metallic
make you feel?
taste in your mouth
6.7 or 6.8 - Lowest
blood pH that most
humans can achieve
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

143. Anaerobic Energy System and
Blood pH
How do anaerobic workouts
Lungs burn, metallic
make you feel?
taste in your mouth
6.7 or 6.8 - Lowest
blood pH that most
humans can achieve Hemingway called
this
“the taste of
Below 7.0 Above 7.0
death”
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

144. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

145. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
that these workouts lower the athlete’s
blood pH.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

146. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal ofworkouts training” is to move
that these “interval lower the athlete’s
blood pH
blood pH.
from a basic state to an acidic state.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

147. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

148. Anaerobic Energy System and
Blood pH
How long does this process take?
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

149. Anaerobic Energy System and
Blood pH
How long does this process take?
6 to 8 weeks of “interval training” will
fully
develop an athlete’s Anaerobic system.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

150. Anaerobic Energy System and
Blood pH
How long does this process take?
6 to 8 weeks of “interval training” will
fully
develop an athlete’s Anaerobic system.
What happens if we do more then 8
weeks of
“interval training”?
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

151. Anaerobic Energy System and
Blood pH
How long does this process take?
6 to 8 weeks of “interval training” will
fully
develop an athlete’s Anaerobic system.
What happens if we do more then 8
weeks of
“interval training”?
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

152. Anaerobic Energy System and
Blood pH
How long does this process take?
6 to 8 weeks of “interval training” will
fully
develop an athlete’s Anaerobic system.
What happens if we do more then 8
weeks of
“interval training”? This is
Below 7.0 bad!
Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

153. Anaerobic Energy System and
Blood pH

154. Anaerobic Energy System and
Blood pH
• The human body
does will not allow
blood pH to stay
acidic for forever.

155. Anaerobic Energy System and
Blood pH
• The human body
does will not allow
blood pH to stay
acidic for forever.
• If you try to keep pH
low for longer then
the 6 to 8 weeks,
what happens?

156. Anaerobic Energy System and
Blood pH
• The human body
does will not allow
blood pH to stay
acidic for forever.
• If you try to keep pH
low for longer then
the 6 to 8 weeks,
what happens?
• Damaged adrenal
glands, thyroids,
lymph nodes,
stomach lining.

157. A Recipe for Faster Running

158. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.

159. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the
energy during a 5,000m race.

160. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the
energy during a 5,000m race.
• The Aerobic system can be developed
indefinitely.

161. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the
energy during a 5,000m race.
• The Aerobic system can be developed
indefinitely.
• Conversely, the Anaerobic system only
needs to be trained for 6 - 8 weeks to fully
develop.

163. But the cross country season is
longer than 8 weeks

164. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice

165. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
• October 29th - State XC Meet

166. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
• October 29th - State XC Meet
• This is 10 weeks of running.

167. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
• October 29th - State XC Meet
• This is 10 weeks of running.
• However…..

168. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
• October 29th - State XC Meet
• This is 10 weeks of running.
• However…..
• If you started your training on July 4th,
then you will have 16 weeks to state.

169. But the cross country season is
longer than 8 weeks
• August 15th - first day of practice
• October 29th - State XC Meet
• This is 10 weeks of running.
• However…..
• If you started your training on July 4th,
then you will have 16 weeks to state.
• If you took 3 weeks off after the state track
meet, then you will have 20 weeks to the
state cross country meet.

170. Anaerobic Energy System and
Blood pH
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

171. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”?
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

172. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”? want your
Identify the race that you
athletes
to peak at, and then work backwards 6
to 8 weeks.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

173. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”? want your
Identify the race that you
athletes
to peak at, and then work backwards 6
Ideally, the athlete will peak when
to 8 they race at
weeks.
their lowest possible blood pH.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

174. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”? want your
Identify the race that you
athletes
to peak at, and then work backwards 6
Ideally, the athlete will peak when
to 8 they race at
weeks.
their lowest possible blood pH.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

175. A Recipe for Faster Running

176. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.

177. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the energy
during a 5,000m race.

178. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the energy
during a 5,000m race.
• The Aerobic system can be developed indefinitely.

179. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the energy
during a 5,000m race.
• The Aerobic system can be developed indefinitely.
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop.

180. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
• The Aerobic system provides 93% of the energy
during a 5,000m race.
• The Aerobic system can be developed indefinitely.
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop.
• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedence
over anaerobic workouts and precede anaerobic
workouts.

182. As your athletes start to train more
weeks during the year, how will you
adjust their training?

183. As your athletes start to train more
weeks during the year, how will you
adjust their training?

184. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)

185. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)
• Freshman year - qualify for state XC meet

186. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)
• Freshman year - qualify for state XC meet
• Summer before Sophomore year - started July 4th

187. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)
• Freshman year - qualify for state XC meet
• Summer before Sophomore year - started July 4th
• Sophomore year - team’s 3rd runner at state XC

188. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)
• Freshman year - qualify for state XC meet
• Summer before Sophomore year - started July 4th
• Sophomore year - team’s 3rd runner at state XC
• Summer before Junior year - started 3 weeks after
the state track meet

189. As your athletes start to train more
weeks during the year, how will you
adjust their training?
• Summer before Freshman year - didn’t run :-)
• Freshman year - qualify for state XC meet
• Summer before Sophomore year - started July 4th
• Sophomore year - team’s 3rd runner at state XC
• Summer before Junior year - started 3 weeks after
the state track meet
• If they started the anaerobic workouts in July of
their Junior year, they’ll likely be running poorly at
the state meet in October or November.

190. As your athletes start to train more
weeks during the year, how will you
adjust their training?

191. As your athletes start to train more
weeks during the year, how will you
adjust their training?

192. As your athletes start to train more
weeks during the year, how will you
adjust their training?

193. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery
• The Aerobic system provides 93% of the energy
during a 5,000m race
• The Aerobic system can be developed indefinitely
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop
• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent
over anaerobic workouts and precede anaerobic
workouts

194. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery
• The Aerobic system provides 93% of the energy
during a 5,000m race
• The Aerobic system can be developed indefinitely
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop
• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent
over anaerobic workouts and precede anaerobic
workouts
Now we're ready for

196. Quick Interlude - What’s the most
difficult book you’ve ever read?

197. Quick Interlude - What’s the most
difficult book you’ve ever read?

198. Quick Interlude - What’s the most
difficult book you’ve ever read?

199. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics

200. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics
• Brief History of
Everything

201. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics
• Brief History of
Everything
• I loved the first third of
each book

202. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics
• Brief History of
Everything
• I loved the first third of
each book
• Both books became
increasingly difficult and
less enjoyable the
further I read

203. Quick Interlude - What’s the most
difficult book you’ve ever read?
• Tao of Physics
• Brief History of
Everything
• I loved the first third of
each book
• Both books became
increasingly difficult and
less enjoyable the
further I read
• The hardest part
for you is over!

204. Quick Interlude - What’s the most
difficult book you’ve ever read?

205. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?

206. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?

207. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?

208. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
Do you understand
that blood pH has
a limit?

209. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
Do you understand
that blood pH has
a limit?
Acidi Basic
c 7.0

210. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
Do you understand
that blood pH has
a limit?
Acidi Basic
c 7.0

211. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
Do you understand
that blood pH has
a limit?
Acidi Basic
c 7.0

212. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point?
Do you understand
Selye?
Do you understand
that blood pH has
a limit?
Acidi Basic
c 7.0

213. Quick Interlude - What’s the most
difficult book you’ve ever read?
What’s my point? If you
Do you understand understand
Selye? these two
concepts
Do you understand Then
that blood pH has
a limit?
understanding
Acidi Basic the workouts is
c 7.0 easy.

214. Aerobic Workouts
Continuous Running Workouts

215. Aerobic Workouts
Continuous Running Workouts
Length of Run Intensity of
Run
i.e. speed or

216. Aerobic Workouts
Continuous Running Workouts
Long Run
Length of Run Intensity of
Run
i.e. speed or

217. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or

218. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek (aka speedplay)
Threshold
Runs
(aka tempo
Length of Run runs)
Intensity of
Run
i.e. speed or

219. Aerobic Workouts
Continuous Running Workouts
Long Run
Length of Run Intensity of
Run
i.e. speed or

220. Aerobic Workouts
Continuous Running - Long Run
Long Run
Length of Run Intensity of
Run
i.e. speed or

221. Aerobic Workouts
Continuous Running - Long Run
Long Run
Length of Run Intensity of
Run
i.e. speed or

222. Aerobic Workouts
Continuous Running - Long Run
Long Run
20% of weekly volume
Length of Run Intensity of
Run
i.e. speed or

223. Aerobic Workouts
Continuous Running - Long Run
Long Run
20% of weekly volume
If you’re running 30 miles a week -
6 miles
Length of Run Intensity of
Run
i.e. speed or

224. Aerobic Workouts
Continuous Running - Long Run
Long Run
20% of weekly volume
If you’re running 30 miles a week -
6 miles should be challenging -
Long run
no jogging
Length of Run Intensity of
Run
i.e. speed or

225. Aerobic Workouts
Continuous Running - Long Run
Long Run
The long run is such a challenging
workout
psychologically that it might not
be the right
workout for new runners.
Length of Run Intensity of
Run
i.e. speed or

226. Aerobic Workouts
Continuous Running - Long Run
Long Run
Length of Run Intensity of
Run
i.e. speed or

227. Aerobic Workouts
Continuous Running - Long Run
Long Run
However, this is the best long term
method to improve an athlete’s
aerobic ability. Your athletes will
definitely run faster if they run a
weekly up-tempo, yet controlled,
long run. Run
Length of Intensity of
Run
i.e. speed or

228. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek
(aka speedplay)
Threshold
Runs
(aka tempo
Length of Run runs)
Intensity of
Run
i.e. speed or

229. Aerobic Workouts
Continuous Running Workouts
Fartlek
(aka speedplay)
Length of Run Intensity of
Run
i.e. speed or

230. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or

231. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or

232. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
This is a continuous run, but the
pace
changes throughout the run
Length of Run Intensity of
Run
i.e. speed or

233. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
This is a continuous run, but the
pace
changes throughout the run
For example: 5 minute segments, with
2 min at
“race pace” followed by 3 min “steady”.
Repeat. of Run
Length Intensity of
Run
i.e. speed or

234. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
Length of Run Intensity of
Run
i.e. speed or

235. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
I think Fartlek runs are underutilized by American
Coaches (both High School and Collegiate)
Length of Run Intensity of
Run
i.e. speed or

236. Aerobic Workouts
Continuous Running - Fartlek
Fartlek (aka speedplay)
I think Fartlek runs are underutilized by American
Coaches (both High School and Collegiate)
One of the keys of this workout is that it teaches
athletes to pay attention to their “sensory data”*
This is really important
during the cross country season because athletes
don’t get splits.
Length of Run Intensity of
Run
* Mark Wetmore’s term i.e. speed or

237. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek
(aka speedplay)
Threshold
Runs
(aka tempo
Length of Run runs)
Intensity of
Run
i.e. speed or

238. Aerobic Workouts
Continuous Running Workouts
Threshold
Runs
(aka tempo
Length of Run runs)
Intensity of
Run
i.e. speed or

239. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Length of Run Intensity of
Run
i.e. speed or

240. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Length of Run Intensity of
Run
i.e. speed or

241. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
The idea istempo aerobically, without
to run runs)
going
into the anaerobic energy system.
Length of Run Intensity of
Run
i.e. speed or

242. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
The idea istempo aerobically, without
to run runs)
going
into the anaerobic energy system. (or
Athletes should run race distance
maybe 1.0 -
1.5 miles longer) at a “comfortably
hard” pace.
Length of Run Intensity of
Run
i.e. speed or

243. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Length of Run Intensity of
Run
i.e. speed or

244. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Arguably the best way to
assign these types of runs
is to use Jack Daniels
Length of Run Intensity of
Run
i.e. speed or

245. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Arguably the best way to
assign these types of runs
is to use Jack Daniels
Length of Run Intensity of
Run
i.e. speed or

246. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Arguably the best way to
assign these types of runs
is to use Jack Daniels
Length of Run Intensity of
Run
i.e. speed or

247. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Arguably the best way to
assign these types of runs
is to use Jack Daniels
Length of Run Intensity of
Run
i.e. speed or

248. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Arguably the best way to
assign these types of runs
is to use Jack Daniels

249. Aerobic Workouts
Continuous Running - Tempo Runs
Threshold Runs (aka
tempo runs)
Arguably the best way to
assign these types of runs
is to use Jack Daniels
His Vdot calculation for the
pace of these workouts are
great tools for coaches & athletes

250. Aerobic Workouts
Continuous Running Workouts
Long Run
Fartlek
Threshold Runs
Length of Run Intensity of
Run
i.e. speed or

251. Aerobic Workouts
Continuous Running Workouts
Long Run Mature athletes can and should
be
doing a weekly long run
Fartlek
Threshold Runs
Length of Run Intensity of
Run
i.e. speed or

252. Aerobic Workouts
Continuous Running Workouts
Long Run Mature athletes can and should
be
Fartlek Fartleka weekly is a great
doing running long run
workout that
most of us should be doing
Threshold Runs
more of
Length of Run Intensity of
Run
i.e. speed or

253. Aerobic Workouts
Continuous Running Workouts
Long Run Mature athletes can and should
be
Fartlek Fartleka weekly is a great
doing running long run
workout that
most of us should be doing
Threshold Runs Jack Daniels;
more of
Use
calculate Vdot
Length of Run Intensity of
Run
i.e. speed or

254. Anaerobic Workouts
Discontinuous Running Workouts

255. Anaerobic Workouts
Discontinuous Running Workouts
Length of WorkoutIntensity of
Workout
(could be faster

256. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

257. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Anaerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

258. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Anaerobic Repeats
Sharpening
Workouts
Length of WorkoutIntensity of
Workout
(could be faster

259. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

260. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

261. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

262. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
The majority of repeat is aerobic
Length of WorkoutIntensity of
Workout
(could be faster

263. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
The majority of repeat is aerobic
Workout - 5 x 4 min at race pace
2 min recovery jog
Length of WorkoutIntensity of
Workout
(could be faster

264. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

265. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
While this is a typical workout, is
there a
better alternative?
Length of WorkoutIntensity of
Workout
(could be faster

266. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
While this is a typical workout, is
there a
better alternative?
YES!!!
Length of WorkoutIntensity of
Workout
(could be faster

267. Anaerobic Workouts
Point of Reference

268. Anaerobic Workouts
Point of Reference

269. Anaerobic Workouts
Point of Reference
Start

270. Anaerobic Workouts
Point of Reference
Start

271. Anaerobic Workouts
Point of Reference
Start
End of first repeat

272. Anaerobic Workouts
Point of Reference
Start
Recovery Jog
End of first repeat

273. Anaerobic Workouts
Point of Reference
Start
Recovery Jog
End of first repeat
End of second repeat

274. Anaerobic Workouts
Point of Reference
Start
Recovery Jog
End of first repeat
End of second repeat
End of third repeat

275. Anaerobic Workouts
Point of Reference

276. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?

277. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
aerobic anaerobic

278. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
aerobic anaerobic

279. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
Second Repeat
aerobic anaerobic

280. Anaerobic Workouts
Point of Reference
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
Second Repeat
Third Repeat
aerobic anaerobic

281. Anaerobic Workouts
Point of Reference
aerobic anaerobic

282. Anaerobic Workouts
Point of Reference
aerobic anaerobic

283. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
aerobic anaerobic

284. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
• Athletes must pay attention to their sensory data
to make their last repeat their best repeat
aerobic anaerobic

285. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
• Athletes must pay attention to their sensory data
to make their last repeat their best repeat
• If you remind the athletes to start easy, then the
majority of the workout will be aerobic
aerobic anaerobic

286. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
• Athletes must pay attention to their sensory data
to make their last repeat their best repeat
• If you remind the athletes to start easy, then the
majority of the workout will be aerobic
• The workout can be repeated throughout the
season, becoming more anaerobic each time
aerobic anaerobic

287. Anaerobic Workouts
Late Season Point of Ref. Workout
Start
End of first repeat

288. Anaerobic Workouts
Late Season Point of Ref. Workout
Start
Recovery Jog
End of first repeat

289. Anaerobic Workouts
Late Season Point of Ref. Workout
Start
Recovery Jog
End of first repeat
End of second repeat

290. Anaerobic Workouts
Late Season Point of Ref. Workout
Start
Recovery Jog
End of first repeat
End of third End of second repeat
repeat

291. Anaerobic Workouts
Late Season Point of Ref. Workout
Start
Recovery Jog
End of first repeat
End of third End of second repeat
This workout is much more anaerobic than
repeat

292. Anaerobic Workouts
Late Season Point of Ref. Workout
aerobic anaerobic

293. Anaerobic Workouts
Late Season Point of Ref. Workout
Early Season Workout
aerobic anaerobic

294. Anaerobic Workouts
Late Season Point of Ref. Workout
Late Season
Workout
aerobic anaerobic

295. Anaerobic Workouts
Late Season Point of Ref. Workout
• At what point does the athlete switch from
aerobic to anaerobic ?
Late Season
Workout
aerobic anaerobic

296. Anaerobic Workouts
Late Season Point of Ref. Workout
• At what point does the athlete switch from
aerobic to anaerobic ?
First Repeat
Second Repeat
Third Repeat
Late Season
Workout
aerobic anaerobic

297. Anaerobic Workouts
Late Season Point of Ref. Workout
• At what point does the athlete switch from
aerobic to anaerobic ? The last few repeats
First Repeat will be completely
anaerobic
Second Repeat
Third Repeat
Late Season
Workout
aerobic anaerobic

298. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery
• The Aerobic system provides 93% of the energy
during a 5,000m race
• The Aerobic system can be developed indefinitely
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop
• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent
over anaerobic workouts and precede anaerobic
workouts

299. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Anaerobic Repeats
Sharpening
Workouts
Length of WorkoutIntensity of
Workout
(could be faster

300. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

301. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

302. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

303. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
“Traditional Intervals” - These are
the
workouts that make you hurt!
Length of WorkoutIntensity of
Workout
(could be faster

304. Anaerobic Energy System and
Blood pH
How do anaerobic workouts
Lungs burn, metallic
make you feel?
taste in your mouth
6.7 or 6.8 - Lowest
blood pH that most
humans can achieve Hemingway called
this
“the taste of
Below 7.0 Above 7.0
death”
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

305. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
“Traditional Intervals” - These are
the
workouts that make you hurt!
Length of WorkoutIntensity of
Workout
(could be faster

306. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
“Traditional Intervals” - These are
the
workouts that make you hurt!past is
What ever you’ve done in the
great!
Length of WorkoutIntensity of
Workout
(could be faster

307. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
“Traditional Intervals” - These are
the
workouts that make you hurt!
Length of WorkoutIntensity of
Workout
(could be faster

308. Anaerobic Workouts
Discontinuous Running Workouts
Anaerobic Repeats
“Traditional Intervals” - These are
the
workouts that make you hurt!
Longer repeats? - Try repeat 1,000s
Length of WorkoutIntensity of
Workout
(could be faster

309. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Anaerobic Repeats
Sharpening
Workouts
Length of WorkoutIntensity of
Workout
(could be faster

310. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening
Workouts
Length of WorkoutIntensity of
Workout
(could be faster

311. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts
Length of WorkoutIntensity of
Workout
(could be faster

312. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts
These are the shortest workout of the year
Length of WorkoutIntensity of
Workout
(could be faster

313. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts
These are the shortest workout of the year
Run these workouts in the last 10-14 days of
the season
Length of WorkoutIntensity of
Workout
(could be faster

314. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts
These are the shortest workout of the year
Run these workouts in the last 10-14 days of
the season repeats of the year
The shortest
Length of WorkoutIntensity of
Workout
(could be faster

315. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts
These are the shortest workout of the year
Run these workouts in the last 10-14 days of
the season repeats of the year
The shortest
Repeats start at race pace, then get faster
Length of WorkoutIntensity of
Workout
(could be faster

316. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Examples
Length of WorkoutIntensity of
Workout
(could be faster

317. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Examples
a) 6-8 x 400m with 1 min
recovery
Length of WorkoutIntensity of
Workout
(could be faster

318. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Examples
a) 6-8 x 400m with 1 min
recovery - Go hard for 100m, settle, then
b) 500’s
kick last 200m
Length of WorkoutIntensity of
Workout
(could be faster

319. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Examples
a) 6-8 x 400m with 1 min
recovery - Go hard for 100m, settle, then
b) 500’s
kick idea 200m you should feel fast in these
last is that
The
workouts
Length of WorkoutIntensity of
Workout
(could be faster

320. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Why do
‘em?
Length of WorkoutIntensity of
Workout
(could be faster

321. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Why do
‘em?
1. It ensures that you are resting for the
big meet
Length of WorkoutIntensity of
Workout
(could be faster

322. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Why do
‘em?
1. It ensures that you are resting for the
big meet faster runners will respond
2. Athletic,
well
Length of WorkoutIntensity of
Workout
(could be faster

323. Anaerobic Workouts
Discontinuous Running Workouts
Sharpening Workouts - Why do
‘em?
1. It ensures that you are resting for the
big meet faster runners will respond
2. Athletic,
well
3. For the aerobically fit athlete, the
combination
of less running and sharpening should result
inLength of Workout
PRs Intensity of
Workout
(could be faster

324. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery
• The Aerobic system provides 93% of the energy
during a 5,000m race
• The Aerobic system can be developed indefinitely
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop
• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent
over anaerobic workouts and precede anaerobic
workouts

325. A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery
• The Aerobic system provides 93% of the energy
during a 5,000m race
• The Aerobic system can be developed indefinitely
• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop
• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent
over anaerobic workouts and precede anaerobic
workouts
What will our season look like?

326. The Colorado High School
Cross Country Season

327. The Colorado High School
Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13

328. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”?
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

329. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”? want your
Identify the race that you
athletes
to peak at, and then work backwards 6
to 8 weeks.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

330. Anaerobic Energy System and
Blood pH
Given what we now know, when should a
coach
assign “interval training”? want your
Identify the race that you
athletes
to peak at, and then work backwards 6
Ideally, the athlete will peak when
to 8 they race at
weeks.
their lowest possible blood pH.
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

331. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13

332. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

333. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

334. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

335. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Anaerobic Repeats
Sharpening
Workouts
Length of WorkoutIntensity of
Workout
(could be faster

336. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

337. Anaerobic Workouts
Point of Reference
aerobic anaerobic

338. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
aerobic anaerobic

339. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
• You have to pay attention to their sensory data
to make your last repeat your best repeat
aerobic anaerobic

340. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
• You have to pay attention to their sensory data
to make your last repeat your best repeat
• If you remind yourself to start easy, then the
majority of the workout will be aerobic
aerobic anaerobic

341. Anaerobic Workouts
Point of Reference
• Why is this such a great workout?
• You have to pay attention to their sensory data
to make your last repeat your best repeat
• If you remind yourself to start easy, then the
majority of the workout will be aerobic
• The workout can be repeated throughout the
season, becoming more anaerobic each time
aerobic anaerobic

342. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

343. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

344. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Anaerobic Repeats
Sharpening
Workouts
Length of WorkoutIntensity of
Workout
(could be faster

345. Anaerobic Workouts
Discontinuous Running Workouts
Aerobic Repeats
Length of WorkoutIntensity of
Workout
(could be faster

346. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

347. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 Aerobic Intervals - Point of Reference 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

348. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 Aerobic Intervals - Point of Reference 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

349. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 Aerobic Intervals - Point of Reference 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9
Oct 2 10
Oct 9 Sharpening Workouts Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic

350. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 Aerobic Intervals - Point of Reference 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9
Oct 2 10
Oct 9 Sharpening Workouts Conference 11
Oct 16 Sharpening Workout - Veteran Teams Regional 12
Oct 23 State 13
aerobic anaerobic

351. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 Aerobic Intervals - Point of Reference 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 Anaerobic Intervals - 1,000s and/or 1,600s 9
Oct 2 10
Oct 9 Sharpening Workouts Conference 11
Oct 16 Sharpening Workout - Veteran Teams Regional 12
Oct 23 State 13
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
aerobic anaerobic

352. In Colorado, what meet do most
athletes set PRs?

353. In Colorado, what meet do most
athletes set PRs?
• Though Laura Sturges calls it a “road race”…

354. In Colorado, what meet do most
athletes set PRs?
• Though Laura Sturges calls it a “road race”…
• ….the Liberty Bell Invitational is the best chance
for your athletes to set PRs

355. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 Aerobic Intervals - Point of Reference 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Anaerobic Intervals - 1,000s and/or 1,600s
Sep 25 9
Oct 2 10
Sharpening Workouts
Oct 9 Conference 11
Sharpening Workout - Veteran Teams
Oct 16 Regional 12
Oct 23 State 13
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
aerobic anaerobic

356. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 Aerobic Intervals - Point of Reference 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Anaerobic Intervals - 1,000s and/or 1,600s
Sep 25 9
Oct 2 10
Sharpening Workouts
Oct 9 Conference 11
Sharpening Workout - Veteran Teams
Oct 16 Regional 12
Oct 23 State 13
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
aerobic anaerobic

357. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal workouts lower the athlete’s blood
that the of “interval training” is to move
pH
blood pH
from a basic state to an acidic state
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

358. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal workouts lower the athlete’s blood
that the of “interval training” is to move
pH
blood pH
from a basic state to an acidic state
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

359. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal workouts lower the athlete’s blood
that the of “interval training” is to move
pH
blood pH
from a basic state to an acidic state
Below 7.0 Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

360. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal workouts lower the athlete’s blood
that the of “interval training” is to move
pH
blood pH
from a basic state to an acidicWednesday -
state
9.06.05
Below 7.0 pH Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

361. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal workouts lower the athlete’s blood
that the of “interval training” is to move
pH
blood pH
from a basic state to an acidicWednesday -
Friday - state
9.08.05 9.06.05
Below 7.0 pH Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

362. Anaerobic Energy System and
Blood pH
The reason “traditional intervals” are so
powerful is
The goal workouts lower the athlete’s blood
that the of “interval training” is to move
pH
blood pH
from a basic state to an acidicWednesday -
Friday - state
Monday -
9.11.05 9.08.05 9.06.05
Below 7.0 pH Above 7.0
Acidic (like lemon juice)
Basic (like baking soda)
7.0 - Neutral (like

363. Colorado Cross Country Season
Mon Tue Wed Thu Fri Sat Sun
Jul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 Aerobic Intervals - Point of Reference 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Anaerobic Intervals - 1,000s and/or 1,600s
Sep 25 9
Oct 2 10
Sharpening Workouts
Oct 9 Conference 11
Sharpening Workout - Veteran Teams
Oct 16 Regional 12
Oct 23 State 13
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
aerobic anaerobic