Most Can Run ….. Many Can Race ….. The Best Win!

Most Can Run ….. Most Can Run ….. Many Can Race ….. Many Can Race …..

The Best Win!The Best Win!

By John H. AndersonBy John H. Anderson

Key Factors in 800 /1500m Training

1. Anaerobic Power – LTRS

2. VO2 Max / Aerobic

3. Running Economy – Lactic Acid tolerance. Efficiency – improves buffering capacity.

George Washington University and University of Rhode Island

LTRS

1. OUT AND BACK

2. STEPPING STONES

3. REPETITION 1000’S

4. TEMPO RUNS

TEMPO RUNS

TEMPO RUNNING IS THE MOST EFFICIENT WAY TO IMPROVE YOUR ABILITY TO RUN LONG DISTANCES AT A QUALITY PACE. HOWEVER, RUNNING AT MODERATE PACE DOES NOT PRODUCE LARGE AMOUNTS OF LACTIC ACID NEEDED TO MAKE SIGNIFICANT IMPROVEMENTS IN YOUR LACTATE THRESHOLD OR MORE SPECIFICALLY YOUR LACTATE TURN POINT

IT MAKES SENSE THAT IMPROVEMENTS IN LT WILL NOT BE MADE UNLESS HIGH LEVELS OF LACTIC ACID FORCE YOUR BODY TO ADAPT ITSELF IN ORDER TO CLEAR THE LACTATE.

RESEARCH SHOWS THAT WORKOUTS THAT ARE AT OR ABOVE LT ARE THE BEST TRAINING PACES FOR IMPROVING LT.

OUT AND BACK !

This session has both a physiological side and particularly a psychological dimension.

The aim is to run as fast as possible for 10 mins at an even pace on as level a surface as possible.

Then turn without stopping and run back faster over the same distance !!

CAN IT BE DONE ?-- YES !

STEPPING STONES

A. 6miles S/S – 800m fast, followed by slower/recovery 800m (Repeat 6 times)

B. 8 miles S/S = 1 mile fast followed by 1 mile slower/recovery – repeat 4 times

C. 6 miles S/S = 1 mile fast followed by half mile slower / recovery. Repeat 4 times

D. 9 miles S/S = 1 mile fast followed by half mile slower/recovery. Repeat 6 times

VOVO22 Max - Aerobic Max - Aerobic

90% - 100% Efforts (Sports Medicine 1986)

1. Long steady runs ----- 80% max

2. Fartlek – extended efforts ----- 800m

3. Tempo runs ----- 3 – 4 miles at 80 – 85%

Research carried out by Iowa State University indicates that athletes can improve their lactate-clearance and muscle-buffering capacities by conducting workouts which essentially consist of 45 to 120 second intervals carried out at close to maximal intensity, with 2 – 4 mins recoveries between intervals. 

ECONOMY / LACTIC ACID TOLERANCE

“Lactic Acid Tolerance Training:- Floods of lactic Acid Aren’t Necessarily Bad – If You Can Endure Them – (Running Research News / Peak Performance)

ECONOMY /LACTIC ACID TOLERANCE cont.

  The purpose of the short blasts of exertion is to produce lots of lactate, while the rationale for the relatively long recoveries is to coax the muscle cells into increasing their ability to metabolise the lactate produced during the work intervals – as well to provide enough “down” time so that the next work interval can be conducted at a very hard intensity which “spills out” another dense batch of lactate. Such sessions should significantly heighten MCT-1 concentrations.

  Example: 8 x 300 ( with 3 min recovery)  4 x 600 ( with 5 min recovery)

6 x 1000 (7mins recovery)

MONO CARBOXYLATE TRANSPORTER1

RECENT RESEACH HAS PROVEN THAT THE MAJORITY OF LACTATE IS TRANSFERRED VIA A CARRIER PROTEIN CALLED MCT1.

THIS CARRIER PROTEIN ATTACHES TO MUSCLE CELLS AND ACTS LIKE A DOORWAY TO SHUTTLE LACTATE INTO AND OUT OF WORKING CELLS.

SO THE MORE MCT1 YOU HAVE, THE BETTER YOUR CELLS ARE AT USING AND CLEARING LACTATE.

LACTIC ACID TOLERANCE / BUFFERING / ECONOMY

1. 8 X 300

2. 4 X 600

3. OTHER ( 3 X 4 X 150; 2 X 300; 1 X 600 )

4. HIGH INTENSITY STEPPING STONES

Example Training Schedules

4 Week Example Training Schedule

Training Schedule Week 1 – Winter28 day cycle – 24 working, 4 optional

Day 1 a. 20 min Fartlekb. 1 hour steady / brisk

Day 2 a. 20 min steadyb. 150 – 200 – 150 ( 90sec / 85-95% )

Day 3 a. 20 min steady / briskb. Stepping Stones (A)

Day 4 a. 20 min Fartlekb. 3 x 4 x 150 ( 90 secs / 5 mins )

Day 5 a. 20 min steady / briskb. 10 min Out & Back

Day 6 a. -b. 4 x 600 ( 5min rec ); 6 x 60m

Day 7 a. Long run ( 10 – 15 miles )b. -

Training Schedule – WinterWeek 2

Day 1 a. 20 – 25 min steady / briskb. Stepping Stones ( C )

Day 2 a 20 min Fartlekb. 150 / 300 x 4 – 6

Day 3 a. 20 min steady / briskb. 1 hour steady ( 80% )

Day 4 a. 20 – 25 min Fartlekb. 150 – 200 – 150

Day 5. A. 20 min steady / briskb. 10 mins Out & Back

Day 6 a. -b. 4 x 600; 6 x 60

Day 7. a. Optionalb. Optional

Training Schedule Winter – Week 3

Day 1 a. 20 – 25 min steady / briskb. Stepping Stones ( B )

Day 2. a 20 min Fartlekb. 8 x 300 ( 3 min rec ); 6 x 60

Day 3. A 20 min steadyb. S / S ( D )

Day 4. A 20 – 25 mins Steady / Briskb 3 x 4 x 150, or 150 – 200 - 150

Day 5. A. 20 – 25 min Steady / Briskb 10 min O & B

Day 6. A. -b 4 x 600; 6 x 60

Day 7. A & B optional

Training schedule – WinterWeek 4

Day 1 a. 10 min Briskb 1 hour steady

Day 2 a. 10 min steadyb. 150 / 300 x 4 – 6 ; 6 x 60

Day 3 a 10 min steadyb. 10 min O&B

Day 4. A. 10 min steadyb 8 x 300 ; 6 x 60

Day 5 a -b 10 min O & B

Day 6 a Restb Rest

Day 7 a. Long runb. -

TRAINING SCHEDULE – SUMMERWeek 1

Day 1 a. 20 min steady / briskb 10 min O & B

Day 2 a. 20 min steady / briskb 2 x 600 ( long rec ); 6 x 60

Day 3 a. 20 min steady / briskb. 10 min Easy

Day 4 a -b 300 / 600 / 300

Day 5 a 10 min easyb -

Day 6 Competition

Day 7 a -b Long run

Training schedule – summerWeek 2

Day 1 a 20 – 30 min steady / briskb 10 mins O & B

Day 2 a 20 – 30 min steady / briskb 8 x 300; 6 x 60

Day 3 a 20 min Fartlekb S / S ( B )

Day 4 a 20 min Fartlekb 8 x 300; 6 x 60

Day 5 a 20 min Fartlekb 10 min O & B

Day 6 a -b 4 x 600; 6 x 60

Day 7 a & b optional

Training schedule – summerWeek 3

Day1 a 10 min easyb S / S ( B )

Day 2 a 10 min Easyb 150 – 200 – 150 OR 2 x 600 (long rec)

Day 3 a 10 min easyb S/S (D)

Day 4 a 10 min easyb 150 / 300 / 600 / 300 / 150

Day 5 a 10 min easyb 10 min O & B

Day 6 a -b 2 x 600 ( Long rec ) or 4 x 300 ( 10 min recs ); 4 x 60

Day7 a & b REST

Training Schedule – SummerWeek 4

Day 1 a 20 min steady / briskb 1 hour steady

Day 2 a 20 min Steady / briskb 300 / 600 / 300 / 600 / 300

Day 3 a 10 min Easyb S / S (D )

Day 4 a 10 min Easyb 4 x 600; 6 x 60

Day 5. A 10 min Easyb 10 min O & B

Day 6. A & b REST

Day 7 a & b REST

Please feel free to ask any Please feel free to ask any questions questions

By John H. Anderson