The document discusses new theories around fatigue and endurance training that challenge traditional models. It summarizes: 1) The central governor theory proposes that the brain regulates pacing and limits performance before catastrophic failure by anticipating fatigue based on feedback. This prevents buildup of metabolites and depletion of energy. 2) Evidence suggests muscle recruitment maxes out below maximum and brain activity dulls with training, indicating the brain regulates fatigue from the start of exercise. 3) The peripheral governor theory suggests regulation also occurs at the motor units to prevent failure, challenging the view that fatigue is solely centrally regulated.

1. Using “Fatigue” Science to Reevaluate
“Traditional” Training Methods
Matt Gittermann
University of Maryland, Baltimore County
Head Cross Country Coach
Assistant Track & Field Coach

2. Purpose of Training

3. Goal in Endurance Training:
• Create a precise amount of damage to the body such that the
body not only heals, but creates adaptations to the circulatory,
muscular, nervous, skeletal, cardiovascular, digestive, excretory
and endocrine systems

4. Supercompensation
• The ability of the body to not
only heal damage but build to
a higher level of homeostasis
Current Level of Homeostasis
Damage Causing Stimulus Body recovering to beyond
original homeostasis
New Level of Homeostasis

5. Keys to Training Design:
• Causing the correct magnitude of damage (stimulus), at the
correct timing, in the correct volume, in order to create a specific
adaptation that allows the body to resist fatigue longer and longer
at a desired pace
• Switch thinking from trying to “run faster” to “not slowing down
as fast”
• How many people ever broke 60s in the 400m?
• How many people ever broke 4 in the mile?

6. The Holy Trinity of
Endurance Training

7. “Too much lactic acid build-up”
• Traditional view of fatigue since 1907!5
• Still used plum pudding model of the atom (uncharged electrons and no
nucleus, protons, or neutrons), Continents always where they currently are (No
Theory of Continental Drift), the Milky Way was the only galaxy, the universe
has always been here (no Big Bang Theory), Polio running rampant
• “Lactic acid does not accumulate so long as the oxygen supply remains
adequate”6
• Principle: As you run faster you shift from aerobic energy production to
anaerobic energy production of which a by product is lactic acid which
builds up, slows you down, and makes you sore and tired the next day
• Not entirely wrong but also not entirely correct7

8. Actuality
• Lactic acid is constantly being produced
• But it is immediately broken down into lactate (used for further
energy production) and hydrogen ions (H+, essentially acid)
• At rest and at exercises that predominately use aerobic energy
systems (note: anaerobic systems always working) the body can
recycle the lactate and H+ ions such that there is negligible build-
up
• As speed and energy needs increase the body begins to rely more
and more on anaerobic pathways which produce more H+ ions per
energy unit (anaerobic threshold), eventually reaching a point
where it cannot process/buffer H+ ions fast enough (lactic
threshold)

9. Lactic Threshold Training
• Goal is to push back (both in longer
duration and at higher speeds) this
threshold
• The next logical train of thought is to
process more oxygen in order to stay
aerobic longer (VO2 Max)
Duration
Speed
Old LT
New LT

10. VO2 Max
• Ability of the body to extract and process as much oxygen as
possible before it leaves the body
Person A Person B
15 O2 In 2 O2 Out 15 O2 In 5 O2 Out
Who has the
bigger VO2
max?
Who wins the
race?

11. Dirty Secrets of VO2 Max
• Largely genetic in regards to final maximal levels
• Very trainable in less experienced athletes; maxed out in
experienced athletes
• Not always a great indicator of success (Bill Rodgers had a VO2 Max
8% higher than Frank Shorter8); in fact 20-30m sprints and plyos
are better predictors of potential abilities in a 10,000 meter race
• There are studies on athletes given a specific training stimulus in
which their VO2 Max remained the same but they markedly
improved and the opposite in which their VO2 Max improved but
their performance did not
• So maybe then we need to improve how economically they run
and use that oxygen

12. Running Economy
• The ability to run at a submaximal pace
using less energy and/or oxygen (run the
same pace with less energy or run faster
using the same energy)
• Helps explains the variations in
performance in VO2 Max
• Attributed to: increase in mitochondria
numbers, increase in metabolic
enzymes, muscular abilities to store and
release elastic energy (stretch reflex),
more efficient bio-mechanics (running
form)9 Saunders, et al. p. 470

13. Holy Trinity of Traditional Training
• Lactic Threshold Training (very trainable)
• VO2 Max Training (initially trainable, but genetic limit to improvement)
• Running Economy Development (a lot of variables; very trainable but in
small doses using a lot of different methods)

14. Where does that leave us?
• The Holy Trinity of Training is
only the tip of the iceberg
Improve Running Economy
Increase VO2 Max
Delay Lactic Threshold
WHAT DO WE NEED
TO ADDRESS DOWN
HERE!!!!!!

15. Fatigue Science

16. “Fatigue”
• Inability to continue running at the desired pace (though you could
continue at a slower pace)
• “aerobic exercise stops at the point commonly called exhaustion
because fatigued subjects are no longer able to generate the power
output required by the task despite their maximal voluntary effort”14
• A feeling that your brain sends to your body that you are in need of
repair and rejuvenation
• Fatigue is a continuum, not an absolute
• “Emotion?”
• “Task disengagement”

17. Models of Fatigue:
• Build up of by-products due to energy production (H+ production)
• Exercise/performance limited by the over abundance of waste products
that inhibit further metabolism (energy production)1
• Depletion of fuel sources (ATP, glycogen, etc.)
• Exercise/performance limited by the lack of energy sources to continue
metabolism (energy production) at the current pace1
• Central Governor Theory
• Exercise/performance is regulated such that catastrophic failure does not
occur
• Peripheral Governor Theory11
• Exercise/performance is regulated at the motor units to prevent failure
• Psychobiological Model 14 & 15
• The body’s Rating of Perceived Effort will limit exercise tolerance
“Classic
Peripheral
Fatigue Models”
“Cardiovascular/
Anaerobic
Model”
“Catastrophe
Model”
“Anticipatory
Regulation
Model”2
“Anticipatory
Peripheral
RegulatIon
Model”

18. Traditional/Peripheral/Catastrophic Models
• The models upon which traditional training methods are built upon
• The idea that fatigue is caused by the build-up of metabolites and
the depletion of energy resources
• Pace will begin to decrease as metabolites exist in higher
concentration and available energy decreases
• Should result in ‘catastrophic’ failure (i.e. rigor)

19. Central Governor Theory (Tim Noakes)
• Your brain is trying to prevent you from doing harm to your body in an
anticipatory way not in real time (i.e. your brain is slowing you down before you
have even begun to approach exhaustion based on current mental and physical
state, experience, environmental conditions duration of exercise, and feedback
received during exercise)
• Your brain is constantly measuring deviations from homeostasis via
information/feedback from physiological systems
• Will signal “fatigue” in increasingly incremental amounts in order to prevent
catastrophic damage to the body
• Brain regulates the ability to run fast by unconsciously slowing you down by
reducing the efficiency and abilities of physiological systems before you need to
• Wants to prevent you from building up by products, depleting energy resources,
increasing core temperature, etc.
• Fatigue is “illusionary” or an “emotion” and therefore can be worked through or
ignored3

20. Deeper into the Rabbit Hole . . .
• “The brain uses the symptoms of fatigue as key regulators to
insure that the exercise is completed before harm develops.”3
• “The model predicts that attempts to understand fatigue and to
explain superior human athletic performance purely on the basis
of the body’s known physiological and metabolic responses to
exercise must fail since sub-conscious and conscious mental
decisions made by winners and losers, in both training and
competition, are the ultimate determinants of both fatigue and
athlete performance.”3
• “Fatigue is not a physical event but rather an emotion that is used
by the brain to regulate the exercise performance”3

21. Anticipatory Feedback Loop
• A system at homeostasis experiences a stimulus that causes a change to
the system
• Change is sensed by brain/control center of the system
• Brain/control center signals a response that returns system to
homeostasis
• Think a thermostat in your house
• Anticipatory because the brain is trying to prevent changes to
homeostasis before they occur, thus the response is happening as a
prediction of the stimulus (sometimes referred to as teleoanticipatory
due to taking into account mental aspects)
Versus a positive feedback loop in which a stimulus creates a response
that further enhances that responses (i.e. oxytocin release during
childbirth increases contractions and the release of more oxytocin)
Basic
Negative
Feedback
Loop

22. Evidence of Central Governor Theory
Scientific Research:
• Cyclists worked to exhaustion still able to increase power output at end of workout session of surges
where power output decreased on every prior surge
• Skeletal muscle recruitment maxes out at around 60% during maximal exercise and potentially only 45%
at the end of maximal effort
• Lower muscle activation/brain wave levels in heat, right from the beginning in order to prevent high core
temperatures4
• Studies done when no duration or end point is provided before exercise and the resultant pacing
• Stimulation of the part of the brain responsible for homeostatic processes during exercises to failure10
• Trained athletes showing a dulling of brain activity during exercise compared against untrained athletes1
Anecdotal Evidence:
• There never is true catastrophic muscle failure at the end of maximal exercise
• The fact after the hardest workout/race you have ever run, you are still not medically dead
• Kicking at the end of a race

23. Peripheral Governor Theory11
• “In central governor model theory, it has been proposed that a
central governor regulates pacing strategy and limits the muscular
performance of elite athletes . . There is no consideration in this
theory for the traditional concept of peripheral muscle fatigue,
the possibility that muscles can diminish their contractile
capability.”
• Peripheral Governor – a more localized control system that
regulates the use of muscle fiber units
• In contrast to traditional fatigue models by associating that there
is an anticipatory response rather than simple build-up or
depletion

24. Evidence of Peripheral Governor Fatigue11
• Data from a Bicep flexing test showed fatigue starting before
target failure was reached, (i.e. before homeostasis disturbed)
• Used an electric stimulation to take the central governor out of the
equation
• Max force decreased starting with the second rep
• Thus there is a regulation (distribution) or ATP use at a cellular level
• Studies of individual muscle groups in rats being electrically
stimulated, settled into a fairly consistent force after the initial
force, implying a regulation that allows sustainment of activity
without feedback with the central nervous system

25. Psychobiological Model
• Current mental status will effect the rating of perceived exertion,
thus how much fatigue one feels during exercise
• “propose that exhaustion is a form of task disengagement, not
task failure, determined by perception of effort and potential
motivation as postulated by the psychobiological model of
exercise tolerance. In order words subjects consciously decide to
“give up” (i.e. disengage from the task) when the effort required
by intense aerobic exercise is perceived to be maximal or
exceeding the maximal effort they are willing to exert in order to
succeed in the task (potential motivation)”
• Different from Central Governor Theory because it implies a
conscious brain

26. Using Principles of Fatigue Science,
Specificity, and Individualization to
Design Training

27. New Goals in Training:
• Identify the potential “causes” of
fatigue and use that knowledge to
create a training plan that
specifically targets specific
adaptations in a specific individual
in order prevent physiological
feedback of ‘fatigue’
• Develop training that ignores and
dulls the ‘fatigue emotion’
• Develop mental training practices
to reduce mental fatigue and
decrease RPE
Traditional Training Methods (LT, VO2
Max, Running Economy)
Targeting Specific Adaptations and
Fatigue Systems
Targeting Specific Parts
of Races and Strategies
Targeting Specific Physiology
of an Individual Runner
HIGHER LEVELS OF
PERFORMANCE
Targeting the
Central Governor
GENERAL
SPECIFIC
Addressing the
Psychobiological

28. Specificity of Training Based on the
Individual and Fatigue Feedback of
their Event

29. Contributions to “Fatigue” Feedback
Internal Variables
• Acidosis (Drop in blood pH)
• Hypoxia (Lack of oxygen)
• Concentration of carbon dioxide in blood
• Loss of Substrate for Energy Production
• Hyperthermia (Rise in Core Temperature)
• Inadequate ATP formation
• Inhibition of Enzyme Activity due to Acidosis
• Impairment of Neural Signaling Pathways
• Lack of ATP to release Myosin and Actin coupling
• Lack of buffers thus preventing Myosin and Actin
coupling
• Mental Status (emotionally, psyche)1
External Variables1
• Paces/Splits
• Visual Feedback
• Competitors
• Auditory Feedback and Encouragement
Environmental Variables
• Temperature
• Altitude
• Dew Point/Humidity
• Surface/Grade of Surface

30. Body Response to “Fatigue” Feedback
• Reducing of muscle recruitment which leads to reductions in force
and speed of muscle contractions
• Decrease of motivation via hormones (tryptophan, serotonin,
etc.), thus “beware of the runner’s high”10
• Body’s natural ability to set/change a pace based on a set
duration, current mental and emotional status, and incoming
feedback
• Anticipatory regulation of pacing due to heat
• Regulation of ATP use

31. Physiological Adaptations We Can Target with
Training:
• Decrease in lactate/H+ production (increase LT)
• Increase processing abilities of lactate and H+
ions (increase LT)
• Increase amount and abilities of buffers
• Increase ability to absorb oxygen into
bloodstream
• Increase in Red Blood Cells
• Increase in Blood Volume (RBC’s and Plasma)
• Decrease in Blood Viscosity
• Increase Stroke Volume and Frequency of heart
(cardiac output)
• Increase in the number of capillaries
• Refinement of ST/FT muscle distribution
• Increases in metabolism and catabolism
• Increase muscle recruitment
• Improvement in neural pathways
• Shift from brain based (thinking) to spine based
(reflexive) movements
• Increase enzyme production
• Increase hormone production
• Increase blood shunting abilities (moving blood
to legs)
• Increase myoglobin (similar to hemoglobin)
• Increase the abilities or efficiency of the Glucose
Alanine Cycle and the Cori Cycle (transports
alanine and lactate to the liver in order to
create glucose)
• Increase in the number/volume of mitochondria
• Increase in glycogen and fat storing in muscles

32. Adaptation Needed Stimulus Needed
Running Economy (General)
Speed Endurance, lifting, sprinting, plyos, altitude and heat
training
Cardiac Output
>90% VO2 Max effort workouts (>50% in untrained
individuals)
Increase # of Mitochondrial, Capillaries, Enzymes Long Runs
Increase Fat Use for Energy and Storage Capacity Long, long runs at <60% VO2 Max
Neuromuscular Patterns Long Runs
Neuromuscular Fatigue and Motor Unit Recruitment Sprints, hill sprints, heavy weight lifting (low rep), plyos
Lactate production and cycling, shuttling, buffer production Lactic Threshold work
Increase plasma volume, reducing blood viscosity, and RBC
production thus improving oxygen delivery
Regular, intense training (either high VO2 Max percentages or
high volume), altitude training
Reduce Neuromuscular Fatigue Lots of short sprints (flys, 15x100m, strides for ST runners)
Increase Carbohydrate Use for Energy +70% VO2 Max
Increase in Muscle Glycogen Levels Long term (months & years, not mins) endurance training
Increase in Maximum level of VO2 Max and Mitochondrial
Energy Production
Get in DeLorean, get up to 88 miles per hour, convince your
dad to go out with the fastest girl on XC team rather than
your current mom (no offense, she’s a great lady)

33. Application of Adaptations and Fatigue Models
• If we think we have discovered what causes fatigue, then we
should target adaptations that would slow feedback
• We should also target specific adaptations for specific races run by
specific people
• These specific adaptations are going to occur at paces around
given race pace, overlapping each other and blending as the speed
is increased and decreased from the goal pace

34. Framing Your Training

35. Training Continuum
Time0-7s 90s
EnergySystemUse

36. Frame the Energy Continuum of the Event:
800m Example
Function Training
Range

37. Frame the Energy Continuum of the Event:
1500m/1600m/Mile Example
Function Training
Range

38. Frame the Energy Continuum of the Event:
3,000m Example
Function Training
Range

39. Frame the Energy Continuum of the Event:
5,000m Example
Function Training
Range

40. Frame the Energy Continuum of the Event:
10,000m Example
Function Training
Range

41. Emphasis within the Frame
• All paces/thresholds within the frame should be worked on
throughout the year; however their emphasis should change
• Models of Frame Training:
• Slow to fast
• Outside In
• Increasing Duration at Goal Pace
• Increasing Percentages at Goal Pace

42. Slow to Fast Emphasis
• As the training progression, each
macrocycle shifts the emphasis of the
frame from slower zones/paces to
faster paces/frames
• Gen. Prep: 10mi. AT & 4 mi. Tempo w/
strides
• Spec. Prep: 5x1 mile @ LT & 8x1km @
10k DP w/ strides
• Pre-Comp: 5x800m @ 5k DP & 12x400m
@ 3k DP
• Comp: 12x200m @ 1500m DP & 4x400m
@ 3k DP, 2x400m @ 1500m DP, 1x400m @
800m DP
• 5,000m Main Race
AT LT 10k 5k 3k 1500 800
High
LowEmphasis
Gen. Prep
Spec. Prep
Pre-Comp
Comp

43. Slow to Fast Emphasis – Multi-Tier
• Multi Tiered Training is hitting 3-6
paces over the course of usually two
weeks. Slide the frame down as you
progress through your macrocycles
• Gen. Prep: Week 1 – AT, LT, 10k
Week 2 – 5k, 3k
• Spec. Prep: Week 1 – LT, 10k, 5k
Week 2 – 3k, 1500m
• Pre-Comp: Week 1 – 10k, 5k, 3k
Week 2 – 1500m, 800m
• Comp: Week 1 – 5k, 3k, 1500m
Week 2 – 5k, 800m
• 5,000m Main Race
AT LT 10k 5k 3k 1500 800
High
LowEmphasis
Gen. Prep
Spec. Prep
Pre-Comp
Comp

44. Outside-In Emphasis
• As the training progresses, each
macrocycle shifts the emphasis of
the frame from the zones/paces
furthest from race of emphasis to
race goal pace
• Gen. Prep.: 10mi. AT & 100m strides
@ 800m DP
• Spec. Prep: 5x1mi. @ LT & 200m
intervals @ 1500m DP
• Pre-Comp: 8x1km @ 10k DP & 400m
@ 3k DP
• Comp: 5x800m @ 5k GP
• 5,000m Main Race
AT LT 10k 5k 3k 1500 800
High
LowEmphasis
Gen. Prep
Spec. Prep
Pre-Comp
Comp

45. Outside-In Emphasis – Multi-Tier
AT LT 10k 5k 3k 1500 800
High
LowEmphasis
Gen. Prep
Spec. Prep
Pre-Comp
Comp
• Multi Tiered Training is hitting 3-6
paces over the course of usually two
weeks. Shrink or focus your frame as
you progress through your macrocycles
toward the goal race pace
• Gen. Prep: Week 1 – AT, LT, 10k
Week 2 – 1500m, 800m
• Spec. Prep: Week 1 – LT, 10k, 5k
Week 2 – 3k, 1500m
• Pre-Comp: Week 1 – 10k, 5k, 3k
Week 2 – 10k, 3k
• Comp: Week 1 – 5k, 10k, 5k
Week 2 – 3k, 5k
• 5,000m Main Race

46. Increasing Duration at GP
• As the training progression, in
each macrocycle the duration
or length of rep at the goal race
pace is increased
• Gen. Prep: 20x200m @ 5k GP
• Spec. Prep: 10x400m @ 5k GP
• Pre-Comp: 5x800m @ 5k GP
• Comp.: 4x1000m @ 5k GP
• 5,000m Main Race
Gen Prep Spec Prep Pre-Comp Comp
High
Low
Duration/LengthofInterval

47. Increasing Percentage of GP
• As the training progression, in
each macrocycle the
percentage of goal race pace is
increased
• Gen. Prep: 5x1000m @ 85% 5k GP
• Spec. Prep: 5x1000m @ 90% 5k GP
• Pre-Comp: 5x1000m @ 95% 5k GP
• Comp.: 3-4x1000m @ 5k GP
• 5,000m Main Race
Gen Prep Spec Prep Pre-Comp Comp
100%
0%
PercentageofRacePace

48. Slow Twitch vs. Fast Twitch Distribution
Considerations
• Each athlete has a genetic distribution of slow
twitch and a variety of fast twitch muscles and
thus will ‘fatigue’ in a different fashion
• With enough time (think in the range of 5-10
years) or near catastrophic damage (probably not
a good idea) you can change the make up of some
of the distribution of muscle types1
• When planning your training, devise training that
trains their strengths not their weaknesses
• Ex: a miler with high density of fast twitch
muscles - by focusing solely on LT, AT, MP runs,
you will get some improvement in those areas,
but at a larger cost in their areas of strength
(speed, anaerobic energy systems) Anaerobic
Abilities
Aerobic
Abilities
Total
Abilities
More Anaerobically Focused
More Aerobically Focused

49. Practical Implications of ST/FT Distribution
• Need to plan workouts based on the relative distribution of your
team’s individuals
• Potential ST/FT groupings at the high school level:
• 400m/800m (not good at cross, long runs, LT stuff)
• 1600m/800m FT (probably use on 4x4 as third leg)
• 1600m/800m ST (runs 4x8 but probably not the 4x4)
• 1600m ST/3200m FT (probably runs 4x8, but splits 2:00 60s/60s)
• 3200m ST (400m PR is also mile DP; leaves you wishing there was a
10k/marathon at the high school level)
• As much as you can do while being practical due to numbers and
organization, each group should train slightly different in regards
to their training frame
More anaerobic
More aerobic

50. Practical Implications of ST/FT Distribution
Collegiate Level Groups at UMBC
• Sub A’s: 400m/800m (do not run cross at all, less long runs, more workouts, train more similar to 400m runners than
milers, LT stuff only in fall; volume range: 25-45 miles) – Speed Training Group during XC
• A Group: 800m specialists (run cross as training only, handle more volume, moderately successful at mile, more long
runs than Sub A’s, but more workouts than B Group, volume range: 30-70 miles) – Mids Training Group during XC
• B Group: 1500m/800m (can do LT, sometimes successfully, run cross sometimes with success and despite training,
volume closer to higher groups, but more workouts than C and D groups, volume range: 40-90 miles ) – Men Mids
Training Group during XC; Women Traditional XC Training Group during XC
• C Group: 1500m/3000m/5000m (big contributors in cross; can handle high volumes and decent amount of speed work,
ideally steeplers come from this group, volume range: 50-90 miles) – Traditional XC Training Group during XC
• D Group: 5000m/10,000m (big contributors in cross; borderline worthless in indoor as 5,000m is bottom of range, lots of
volume in both long runs and workouts, get sore very easily with speed work, volume range: 60-110 miles) –
Traditional Training Group during XC
• 400m Hurdlers: oddities; female runs xc workouts with women in fall and races, trains B group during indoor aiming for
1,000m, drops to modified Sub A group (add hurdle workouts) in outdoors; male runs with mids group in fall, runs
shorter 5k XC races for workouts, trains A group during indoor running 4x400m,800m, 1000m, trains modified Sub A
group in spring

51. Date 16-Mar 17-Mar 18-Mar 19-Mar 20-Mar 21-Mar 22-Mar
Warm-Up
WO: 15 min / 2 laps tempo / 2
laps Ins & Outs
400mH: 800m jog, static
stretch
Steeplers: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
Recovery Run: 800m jog,
static stretch
400mH: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
Sub A: 15min/2 laps tempo/2
laps in and outs
Recovery Run: 800m jog,
static stretch
400mH: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
WO: 15 min / 2 laps tempo / 2
laps Ins & Outs
400mH: 800m jog, static
stretch
Steeplers: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
Recovery Run: 800m jog,
static stretch
400mH: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
Sub A: 15min/2 laps tempo/2
laps in and outs
Recovery Run: 800m jog,
static stretch
400mH: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
WO: 15 min / 2 laps tempo / 2
laps Ins & Outs
400mH: 800m jog, static
stretch
Steeplers: 7 min jog/Hip
Exercises/3 min/ 7 min barriers
Stretch
WO: Dynamic
Non-WO: Static
WO: Dynamic
Non-WO: Static
WO: Dynamic
Non-WO: Static
WO: Dynamic
Non-WO: Static
WO: Dynamic
Non-WO: Static
WO: Dynamic
Non-WO: Static
WO: Dynamic
Non-WO: Static
Sprint Drills X - WO only X - WO Only X - WO Only X - WO Only X - WO Only X - WO Only X - WO Only
Strength
WO: Hurdles
Non-WO: Duck Walks
WO: Hurdles
Non-WO: Duck Walks
WO: Hurdles
Non-WO: Hip Mobility
WO: Hurdles
Non-WO: Duck Walks
WO: Hurdles
Non-WO: Duck Walks
WO: Hurdles
Non-WO: Hip Mobility
WO: Hurdles
Non-WO: Duck Walks
Low er Leg Non-WO only Non-WO Only Non-WO Only Non-WO Only Non-WO Only Non-WO Only Non-WO Only
A: 800m
15x100m
Pace: 200m DP
Rest: Walk Back
B: 800/1500
1000m @ 5k GP
Gp5/4/3: 8
Gp2/1: 6
Rest: 400m jog
*last 3k DP
C: 1500/5k
Miles @ 10k DP
Gp5/4/3: 5
Gp3/2: 4
Rest: 90s
*last one 3k DP
2k's @ 10k DP/ 400's @
1500m DP
Gp5/4/3: 4x2k/4x400
Gp2/1: 3x2k/4x400
Rest: 2 mins
D: 5k/10k
AT Progression:
Gp5/4/3: 8 miles AT 2 miles on
track timed; pace fast
Gp2/1: 6 miles AT, 2 miles on
track timed, pace fast
AT & 800m @ 3k DP:
Gp5/4/3: 8 miles AT, 10 min
rest, 4x800m @ 3k DP = time
rest
Gp2/1: 6 miles AT, 10 min rest,
3x800m @ 3k DP = time rest
400mH
Steeplers
400mH:
Gp5: 91 mins
Gp4: 84 mins
Gp3: 77 mins
Gp2: 64 mins
Gp1: 56 mins
Steeplers:
See Event Group
400H:
5x5 Hurdles at 23.9/26.5
Rest: Walk around track
5x150m @ 18/21
Rest: Walk back
Steeplers:
See Volume Group
400H:
1st Hurdles/Open/Last 3
Hurdles
Reps: 4
Rest: Full Recovery
Pace: 56/65
Steeplers:
See Volume Group
400H:
Gp5: 24/60
Gp4: 21/42
Gp3: 21/35
Gp2: 21/35
Gp1: 3-6 miles
Steeplers:
See above, 1k's over barriers
400m H:
Shuffled Hurdles
8x200m, last 5 hurdles
From jog in
Hurdle distances shuffled
each rep
Pace: Fast
Rest: 130bpm/2mins
Steeple:
See Event Group
400H:
8x 3 Hurdles in 15.1/16.5
Rest: Full Recovery
6x100m @ 12/13 & 14/15
Steeplers:
See Volume Group
400H:
Split Run:
Gp5: 31/60
Gp4: 30/54
Gp3: 30/40
Gp2: 21/42
Gp1: 21/35
Steeplers:
See Event Group
Core Drills Ab Ripper X Static Dynamic Ab Ripper X Static Dynamic Ab Ripper X
Lift x x - 400H X - ABCD X
Gp5: 91 mins
Gp4: 84 mins
Gp3: 77 mins
Gp2: 64 mins
Gp1: 56 mins
Strides
Sub A: 6x600m @ fast and
smooth
Split Run:
Gp5: 24/60
Gp4: 21/42
Gp3: 21/35
Gp2: 21/35
Gp1: 3-6 miles single run
Strides
Gp5: 91 mins
Gp4: 84 mins
Gp3: 77 mins
Gp2: 64 mins
Gp1: 56 mins
Strides
Sub A: 8x1 min fartlek
Split Run:
Gp5: 31/60
Gp4: 30/54
Gp3: 30/40
Gp2: 21/42
Gp1: 21/35
Strides
6x200m:
Pace: 400m DP
Rest: Full
3k @ 10k DP
2k @ 5k DP
1K's @ 3k dP
Gp5/4/3: 1x/1x/3x
Gp2/1: 1x/1x/1x
Rest: 400m jog
4x400m
Pace: 800m DP
Rest: Full Recovery

52. Focusing on ST/FT Distribution within a Single
Event and its Effect on a Training Frame
Function Training
Range of FT 800m
Function Training
Range of ST 800m
Function Training
Range of ST 3200m
Function Training
Range of FT 3200m

53. Targeting Racing Specific Fatigue
Adaptations:
• Develop workouts that target a specific strategy in order to make
the body adapt to that situation.
• Example 1 - Kicking:
• Ending every workout and long run with a pick-up (5x1000m @ LT, 2x1000m
@ 5k GP, 200m jog, 600m fast or at desired pace)
• Kicking workouts, put the athlete in debt then have them kick (8x500m
kicks w/ 400m @ Mile GP, 100m kick)
• Strong pace up a long, gradual hill then sprint once you reach top
• Designing multi-pace workouts such that they progress from fast to slow
(4x400m @ 3k DP, 2x400m @ 1500m DP, 2x200m @ 800m DP, 1x200m @ 400m
DP)

54. Targeting Racing Specific Fatigue
Adaptations:
• Example Two – Running Goal Pace in a Depleted State
• Use a supramaximal pace in training frame to put athlete in a
depleted state, then attempt race pace intervals
• 10k Runner – 4x800m @ 3k DP (400m jog rest), 2x1000m @ 5k DP (400m jog
rest), 2-4x800m @ 10k DP, (200m jog rest)
• Miler Peaking Workout – 4x400m @ GP, 15s rest
• 400mH Workout – 4x 1st 4 hurdles at GP, 6-8 steep hill repeats, 4x last 4
hurdles at GP
• Marathon Workout – “Starvation Runs”, wake up, drink water, do a long run

55. Andrew Smith NCAA Championship Prep
• We determined that it was taking around 27 second last 200m to
advance to and at the NCAA Championships:
• Specific Workout #1: Progressive 600m’s – 1st 200m @ 33s, 2nd
200m @ 30s, 3rd 200m @ 27s; as conditioning improved during
outdoor progression shifted to 31s/29s/27s
• Specific Workout #2: GP Range 150m’s – Run 150m with 50m
steady run rest within 18.75s to 20.25s (GP range 1st lap to 4th lap)
until he failed to meet 20.25s twice in a row then attempt a 200m
at 27s

56. Central Governor Training Workout #1:
The Value of a “Spiritual” Workout
• “Everyone has a plan until they get punched in the face” – Mike Tyson
• Workouts that really have no other goal but just to be hard
• Noakes quote revisited: “sub-conscious and conscious mental decisions
made by winners and losers, in both training and competition, are the
ultimate determinants of both fatigue and athlete performance.”
• “Callouses” the body with regards to discomfort, leads to better mental
toughness in races
• Can not be done too often as it taxes the body and can be overdone
really easily
• Gives athletes confidence that race days are the easy days
• Ex: 4x400m; Men @ 49-54s, Women @ 59-64s, Rest: 5-7 mins

57. Central Governor Training Workout #2:
Take Away the Anticipatory Response
• Whistle Fartleks – no given duration for surges nor runner decided,
in a big field or open area, coach blows whistle to begin and end
surges
• Athlete Led Fartlek – team takes turns leading group at a pace and
duration determined by leader
• Open Workouts – do not tell the athletes how many
repeats/intervals they are running

58. Central Governor Training Workout #3:
Hammer Intervals
• Base Workout: 8x400m @ 3200m GP, rest: 100m jog
• On the 6th or 7th interval let the athletes “hammer” or go all out
• Keep same recovery and have them hit GP on the remaining
intervals

59. Brain Training Mental Prep:
• Don’t candy coat the racing process,
have them understand that as the
process continues, their Rating of
Perceived Exertion (RPE), i.e. pain, is
going to increase the whole time even
if they don’t increase pace
• Teach them about Central Governor
Theory to give them confidence in the
later parts of the race, such that they
know if they can get to the kick they
still have the physiological capabilities
no matter how tired
Comfort
Pain
Even Pace

60. Psychobiological Model Training
• Review: Strong correlation between mental fatigue and rating of
perceived exertion
• Track the moods of athletes (Borg Scale) prior to workouts and
races using simple survey
• Track the resultant RPE after the workouts and races and see if
there is correlation
• Incorporate mental rehearsal training and other modes of sports
psychology into program
• Periodization of Mental Training (by season and within week)

61. Develop Self Talk Initiatives:
• Positive self-talk – using mantra/phrases, mental
rehearsal/imagery, goal affirmations on a daily basis both during
and outside of workouts
• Marcora and Staiano found that a group of endurance athletes who
went through a structured self-talk program showed lower RPE’s in
the final tests and thus higher performances15
• “exercise tolerance in highly motivated subjects is ultimately
limited by perception of effort”14

62. An Integrated/Redundant Fatigue Model

63. Conclusions: Items to be Addressed in
Training Design
• Give homage to the Holy Trinity of Training but do
not make it the only part of your training and be a
slave to zones and percentages
• Train your athletes specifically to the energy
demands and ‘fatigue’ feedback of their specific
event by framing their training
• Determine the relative ST/FT make-up of your
athletes and frame their training around both their
event and muscle type distribution
• Play to their strengths not weaknesses of athletes
• Plan workouts that address specific strategies,
goals, and weaknesses within a race in order to
build ‘familiarity’
• Train the brain to ignore ‘fatigue’ and use self-talk
to lower RPE
Traditional Training Methods (LT, VO2
Max, Running Economy)
Targeting Specific Adaptations and
Fatigue Systems
Targeting Specific
Parts of Races and
Strategies
Targeting Specific
Physiology of an
Individual Runner
HIGHER LEVELS OF
PERFORMANCE
Targeting the
Central Governor

64. Lactic Threshold
Training
VO2 Max Training Running Economy Peripheral
Fatigue
Central
Governor
Theory
Training
Frames
ST/FT Muscle
Fatigue Considerations
Training Race Specific
Fatigue Adaptations
Race Strategy
Specific Fatigue
Training
Mental Prep
Short Term
Goal
Planning
Nutrition
Individualization
Long Term
Athlete
Development
Ancillary Training
Cross Training
Periodization
Strength TrainingRunning Form
Rehabilitation Recovery
Injury History
Plyos
Hill Training
Tapering Team Culture
and Cohesion
Individual
Athlete’s
Mental Make-
Up
Coaching Style

65. Reading List:
Central Governor Resources:
• The Lore of Running, Tim Noakes (3rd Edition, 2003)
• Run: The Mind-Body Method of Running, Matt Fitzgerald
Science Based/Research Resources:
• The Science of Running, Steve Magness
• www.sportsscientists.com, run by student of Noakes
• www.elitetrack.com, more sprint and strength focused
Traditional Training Resources:
• Jack Daniel’s Running Formula, Jack Daniels
• Running with Lydiard, Arthur Lydiard
• Running to the Top, Joe Vigil
Multi-Tiered Pacing Resources:
• Better Training for Distance Runners, Dr. David Martin and
Peter Coe
• Fundamental Principles of the Competitive 1500m Runner,
Joe Rubio (available online)
• 400m/800m Training, Derrick Peterson (ppt available
online)

66. Citations:
• 1: Magness, S. (2014). The science of running. Origin Press.
• 2: Tucker, R. (April 2008). Fatigue Series. www.sportsscientists.com.
• 3: Noakes, T. D., (2012). Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis. Frontiers in Physiology,
3, 1-9. doi: 10.3389/fphys.2012.00082
• 4: European Journal of Physiology (Tucker et al. Eur J Physiol; 448: 422-430, 2004 via www.sportsscientists.com “Fatigue Series”
• 5: Physiologic Responses and Long-Term Adaptations to Exercise, http://www.cdc.gov/nccdphp/sgr/pdf/chap3.pdf
• 6: Fletcher and Hopkins (1907). J. Physiol. 35, 247.
• 7: Hill et al. 1924a: 136
• 8: http://trainingscience.net/?page_id=552
• 9: http://www.runhilaryrun.ca/Images/LA_TH_VO2.pdf
• 10: Saunders, P.U., D.B. Pyne, R.D. Telford, & J.A> Hawley. Factors affecting running economy in trained distance runners. Sports Med (2004). 34 (7), 465-485.
• 11: http://www.sociciens.org/2004_Rev._Factors_Affecting_Running_Economy.pdf
• 12: Hilty, L., Jancke, L., Luechinger, R., Boutellier, U. & Lutz. (2011). Limitations of physical performance in a muscle fatiguing handgrip exercise is mediated by thalamo-
insular activity. Human Brain Mapping. 32 (12), 2151-60. Magness p. 33
• 13: MacIntosh, B. R., and M. R. Shahi. A peripheral governor regulates muscle contraction. Appl. Physiol. Nutr. Metalab. 36, 2011, 1-11
• 14: Marcora, S. M., W. Staiano. The limit to exercise tolerance in humans: mind over muscle?. European Journal of Applied Physiology. (2010). 109: 763-770
• 15: Marcora, S. M., W. Staiano. Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Medicine and science in sports and exercise. 2014 May;
46 (5): 998-1007.