Here is the link as promised to the presentation slides

1
CONTENT (RUNNING)
Phases of training – training effect?
Structure & training priorities
Definitions & Terminology?
Types of training session?
How fast to run?
How long to run?
Recovery?
Constraints?
Planning?
2
TRAINING EFFECT
Training has 3 stages –
Progression
Adaptation
Reversible
“Training is like sunbathing”
Gradual exposure to sun (progression)
Tanning of skin (adaptation)
Tan fades when exposure removed (reversible)
Health warning! – Too rapid exposure leads to sunburn (injury)
3
TRAINING EFFECT – SUPER-COMPENSATION
The adaptation phase has 3 components –
Physiological
Neurological recruitment
More & bigger Mitochrondria (muscle cell ‘power-houses’)
More blood volume / increase in stroke volume
Greater skeletal muscle protein
More stored muscle fuels
Reduction in neural (muscle) fatigue
Psychological readiness
Confidence
Motivation
4
TRAINING PRIORITIES
Remember the 5 S’s –
Skill (running is a skill, eg, sprinting)
Speed
Strength
Stamina
(Sleep, eg, rest)
Fatigue is the enemy of skill!
5
RUNNING AS A SKILL
Good practice & coaching can result in the
following improvements to running form Longer running strides / forward stride
Increased knee flexion at the end of the forward swing phase
Foot-strike being closer to the point under the centre of gravity
More ‘float time’
Decreased vertical movement.
Body angle
Relaxed running style (running ‘economy’)
6
DEFINITIONS & TERMINOLOGY
It is important that athletes & Coaches use the
same ‘language’ & meaning Intervals – Specific period of time or distance.
Repetitions – Several intervals of the same distance
Sets – Groups of intervals
Tempo run – Run at an assigned pace or velocity
Fartlek – “Speed play” – varied pace and/or distance
7
VO2 MAX – MEANING & IMPLICATIONS
Oxygenated blood will be a key fuel delivery system to
the muscles.
VO2 max is the maximum volume of oxygen that can
be taken up in the blood.
This will differ from athlete to athlete.
VO2 max running pace can only be maintained for a
maximum of 10 minutes!
Understanding what this equates to for you is
important in order to determine the optimum training
pace to exploit each energy system & hence effort.
8
VO2 MAX – HOW TO CALCULATE IT?
VO2 max is normally determined from laboratory supervised treadmill
running.
Can be done from a track or measured course time trial.
Warm up (this is very important)
Run for 10 minutes (600 secs) at maximum pace.
Record distance run.
Example –
Athlete covers 3,500 metres (3500/600 secs = 1609m/x secs)
Divide distance / time(secs) to get m/s
3,500 X = 965,400 (from 1609 x 600)
965,400 / 3500 = 275.8 = 4-35/mile (VO2 max pace)
Metric – 600s /3500m = x secs/1,000m = 600,000 = 171 sec/Km
171 secs/Km = 2-51/Km (VO2 max pace)
9
VO2 MAX PACE CHART (10 MIN RUN)
Distance run (m)
Minutes
Seconds
1000
16
5
1250
12
52
1500
10
44
1600
10
4
1700
9
28
1750
9
12
1800
8
56
1900
8
28
2000
8
3
2100
7
39
2200
7
19
2250
7
9
2300
7
0
2400
6
42
2500
6
26
2750
5
51
3000
5
22
10
HOW FAST TO RUN?
Running slower than 55% of VO2 max pace will
produce no measurable training effect.
If pace is >75% VO2 max , then oxygen supply
cannot match demand anaerobic metabolism
leading to acidosis
build-up of lactic acid (pain!).
It is important that you know what the effect of
each training session is?
11
HOW FAST TO RUN?
There are 7 key training ‘domains’ –
1.
2.
3.
4.
5.
6.
7.
Aerobic Conditioning
Anaerobic Conditioning
Aerobic Capacity training
Anaerobic Capacity training
Circuits & Weights – Topic to be covered by Rich Ayling
Mobility & Stretching – Covered by Mel Ward Nichols in a
separate seminar
Health maintenance (diet, rest, massage etc) – can be
covered in a separate expert session?
12
HOW FAST TO RUN? - DESCRIPTION
Aerobic Conditioning
This will form the bulk of your training
Will include distance runs
Running at conversational pace
Heart rate – 70 - 80% of maximum
Running at 55 – 75% VO2 max pace
13
HOW FAST TO RUN? - DESCRIPTION
Anaerobic Conditioning
Pace can be described as ‘comfortably hard’
Pace at which lactate threshold reached
Faster than conversational pace
Good target marathon pace.
Heart rate – 80 - 90% of maximum
Running at 80% VO2 max pace
14
HOW FAST TO RUN? - DESCRIPTION
Aerobic Capacity training
Pace should be 90 – 100% VO2 max
Running time 60 secs up to 8 mins
Recovery (for intervals) should be complete – recovery
length to be same or no longer than duration of
running time.
Can be run on flat or hills
*Intensity is better than volume
*Endurance acquisition is slower than speed acquisition – cardiovascular
adaptation is slower than neurological adaptation.
15
HOW FAST TO RUN? - DESCRIPTION
Anaerobic Capacity training
Very intense, fast-paced running
Pace will probably be >100% VO2 max
Running distances 200 – 800m
Very quickly experience Oxygen debt.
Run on flat or hills
Marginal or complete recovery
16
RECOVERY TIMES?
Session type
Run time (RT)
Recovery time
Recovery type
Anaerobic capacity
(all-out short
speed)
10 secs
20 secs
30 secs
3 x RT
3 x RT
3 x RT
Walk
Jog
Jog
Anaerobic capacity
(Long speed)
95-100% max
effort
60 – 80 secs
2 x RT
Jog
Aerobic capacity
(speed endurance)
90-95% max effort
80 - 90 secs
2 – 3 mins
2 x RT
1 x RT
Jog
Walk/Rest
Anaerobic
conditioning
(Endurance)
80-90% max effort
3 – 4 mins
1 x RT
Rest
5 to 20 mins
0.5 x RT
Walk/Rest
17
ENERGY TYPE versus DISTANCE
Distance
Aerobic
Anaerobic
400m
~30%
~70%
800m - 1 mile
~60%
~40%
5k
~75%
~25%
10k – 1/2M
~80 – 85%
~15-20%
Marathon
~90%
~10%
18
TRAINING PLAN – GETTING STARTED
Things to do & know Fitness level at start of schedule?
Select races or set goals
Determine training cycle/weekly mileage
Plan *workouts/sessions
*Note: Alternate stress & recovery (hard /easy)
19
TRAINING PLAN – STRUCTURE(1)
Short term – 2- 4 months – up to 10k
Long term – 4-6 months – Marathon
Phases –
Endurance – long runs, easy speed work
Strengthening, long runs, hill running
Sharpening- fast speed, racing
(Tapering) – lower mileage, some speed, rest –
particularly important for Marathon.
20
TRAINING PLAN – STRUCTURE(2)
Typical timing/layout for training plan
Initial (base) training effect – min 2 weeks
Adaptation – 6 - 8 weeks
Phase
ShortShort-term
Long term
Endurance
4 - 8 weeks
6 – 12 weeks
Strength
2 - 4 weeks
4 – 6 weeks
Sharpening
1 – 3 weeks
3 – 4 weeks
21
TRAINING PLAN – STRUCTURE(3)
Proposed session ratio (table) – but will
depend on your specific race distance target?
Important to tailor this to your specific needs?
Phase
Aerobic
conditioning
Anaerobic
conditioning
Aerobic
Capacity
Anaerobic
Capacity
Endurance
80%
20%
0%
0%
Strength
40%
40%
15%
5%
Sharpening
35%
35%
15%
15%
22
INTERVAL RUNNING - SUMMARY
Speed sessions – use slower pace when starting or introducing these to a
schedule.
Starting speed work - ‘Broad guide’ for calculating interval run time – take
your best time for distance and add 25% - then determine recovery time
from guide table in slide 17.
For anaerobic threshold – typically 10k pace +30secs
Additional speed workout times/paces - shown in next slide
Long runs/slower pace – short recovery
Short runs/fast pace – long recovery
Speed work – tailor to suit your racing distance
Do not increase speed & distance at same time
23
SPEED WORKOUT PACE CHART
Athletes 10k
time
Anaerobic
threshold
pace
10k pace
5k pace
‘Fast’ speed
workout
35
6-08
5-38
5-28
5-10
38
6-37
6-07
5-57
5-47
40
6-57
6-27
6-17
6-07
42
7-16
6-46
6-36
6-26
45
7-45
7-15
7-05
6-55
50
8-33
8-03
7-53
7-43
24
CONSTRAINTS TO TRAINING
Training schedules & plans are not ‘set in stone’
Adaptability also applies to these plans, caused by –
Work (travel, shifts etc)
Holidays
Illness
Injury & over-training
Psychological – loss of interest/motivation
Children & other domestic issues
Menstrual cycles (blood loss /iron deficiency)
Age – longer recovery times after races/hard sessions
25
GENERAL TIPS
Keep a diary
Planning
Record session/run details, quality of session, weather, time, terrain,
weight, pulse rate, how you felt, shoes worn, run on own or in group etc
Reference point - monitor progress of training.
List race priorities, eg, key goal may be a Spring Marathon?
Include ‘process goals’ en route to this, eg, other races
Training schedule can start ‘backwards’, eg, start at target race
“Listen to your body” – rest if you feel stale, jaded or experience any
aches & pains not associated with tiredness.
Children/Teenagers – are not ‘mini-adults’!
26
AN INTRODUCTION TO CROSS TRAINING:
Learning Objectives:
Identify what cross training is and how it sits within
physical activity guidelines.
Discuss the benefits of cross training and identify
specific activities that could support running
performance.
Explore training methods, training cycles and goal
setting.
Consider the attributes needed for running
Understand the FITT principle & provide top-tips for
developing your own training schedules.
27
PHYSICAL ACTIVITY GUIDELINES:
Physical activity for adults aged 1919-64
To stay healthy, adults aged 19-64 should try to be active daily and should do:
At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic
activity such as cycling or fast walking every week, and muscle-strengthening
activities on 2 or more days a week that work all major muscle groups.
OR
75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as
running or a game of singles tennis every week, and muscle-strengthening activities
on 2 or more days a week that work all major muscle groups.
However as Avon Valley Runners, you are no mere mortal! You are a motivated
runner dedicated to developing and improving your running times. The guidelines
above are recommended for health and not sports performance. The reality is to
achieve your personal ambitions, the guidelines above would be the minimum you
need to do….
28
AN INTRODUCTION TO CROSS TRAINING:
What is CrossCross-Training?
“Cross-training refers to an athlete training in sports
other than the one that athlete competes in with a
goal of improving overall performance”
How does it work?
“It takes advantage of the particular effectiveness of
different training methods, to compliment the
specific activity you are training for.”
(Web definitions)
29
WHAT ARE THE BENEFITS OF CROSS TRAINING:
Improved sport-performance
Fitness Development
Train the “whole body”
Weight Loss/Improved definition
Tailor training
Injury Prevention
Variation
Motivation
30
EXAMPLES OF CROSS TRAINING:
Cross Training – Specific for Runners:
Circuit Training (e.g. circuits, bootcamp, cross
fit, kettle bells)
Resistance Training (Weights, Bodyweight etc)
Core Training (
Flexibility Training (e.g Yoga, Pilates, Tai-chi)
Sport Specific Conditioning (e.g. spinning, xbiking, Swimming, SAQ training)
31
TRAINING METHODS:
Intervals – Periods of effort/rest
Tabata Intervals – 20 seconds effort/10 seconds rest (4mins)
Fartlek – Variation of pace/intensity
Circuit – Multiple stations, focus on different body parts
Supersets – Opposing muscle groups, keeps blood to area
Pre Exhaust – Isolation exercises prior to compound exercises
HIIT – High intensity interval training
Plyometrics – Explosive power through eccentric training
Strength/Power – Used to develop speed.
Endurance – Working muscles for extended periods
Which methods should I include?
Myths about strength training explained……
32
RECOMMENDED TRAINING REPS & SETS FOR
RESISTANCE TRAINING:
Training Method
Benefits
Sets & Reps
Muscular Endurance - Body able to work for longer
- Injury prevention/posture
- Reduced fatigue
2-3 sets x 12 – 20
repetitions with 30 – 60
seconds rest between sets.
Hypertrophy
-
Increases strength
Potential to develop large
muscle groups
3-5 sets x 6-12 repetitions
with 1-2 minutes rest
between sets.
Strength & Power
-
Increased energy
Speed
Strong Bones
3-5 sets x 1-6 repetitions
with 3 minutes + rest
between sets.
Plyometrics
-
Develops power
Fast twitch muscle fibres
Dynamic
Specific for sports performance
2-3 sets x 10 repetitions
(+/- 2) with 2 minutes rest
between sets.
Flexibility
-
Increases R.O.M
Injury Prevention
Improves performance
2-3 sessions p/week, each
session should be 10
33
minutes +.
HOW HARD SHOULD I BE WORKING – THE
SCIENTIFIC APPROACH:
Calculating Your 1 Rep Max:
1.General warm up 10 minutes
2.Warm up specific to exercise
being tested
3.10 reps @ 60% estimated max
4.Rest, dynamic stretch
5.5 reps @ 80% estimated max
6.3 reps @ 90% estimated max
1RM.
7.1 rep at 100% estimated max
8.Rest 5 minutes
9.Repeat 1 rep at estimated max
10.Rest 5 minutes
11.Continue in small increments. Must rest
and repeat 5 minutes later to be 1RM.
Key Point:
To train in accurate zones it’s important to
benchmark, the 1 RM helps identify what
level we should be training at.
34
HOW HARD SHOULD I WORK:
35
HOW HARD SHOULD I BE WORKING – THE NOT
SO SCIENTIFIC APPROACH!!
Quick Task:
Looking at Borg’s scale, identify how hard you
perceive to work when you are doing:
- Tempo Run
- Competitive 10Km
- Intervals Session
- Cross Training
36
TRAINING CYCLES - PERIODIZATION:
What is periodization?
“Periodization is the process of varying a training program at regular time intervals to
bring about optimal gains in physical performance”
MacroMacro-cycles:
A small group of meso-cycles – usually three months but can vary considerably (e.g. a
full season)
MesoMeso-cycles:
A group of micro-cycles – usually one month but can vary from 2 to 4 weeks
MicroMicro-cycles:
cycles:
Shortest period of training – usually one week but can vary from 4 to 10 days
3 Phases:
Preparation Phase – Before competition begins
Competition Phase – Whilst competing/during “the season”
Recovery Phase – Post season training
37
APPLYING TRAINING CYCLES – WILTSHIRE RACE SERIES:
Race & Distance
Date
Meso Cycle (E.g.)
Micro Cycle (E.g.)
Longleat 10km
3rd February
Muscular Endurance
Circuit Training
Devizes 10km
3rd March
Muscular Endurance
Swimming & Spinning
Calne 10km
31st March
Hypertrophy
Gym – Pyramid Sets
Highworth 5mile
14th April
Strength Endurance
HIIT Circuits
Trowbridge 5km
26th May
Power/Explosive
Strength
Plyometrics & Weight Training
Chippenham 5mile
9th June
Muscular Endurance
Kettlebells & Squash
Springfield 5km
10th July
Power/Explosive
Strength
Plyometrics & Weight Training
Castlecoombe 10km
11th August
Muscular Endurance
Body Max Classes
Foxtrot 5mile
25th August
Power/Explosive
Strength
Gym Strength Training
Melksham 10km
8th September
Hypertrophy
Gym – Pyramid Sets
Malmesbury half
marathon
22nd September
Muscular Endurance
Spinning & Circuit Training
Salisbury Half Marathon
20th October
Muscular Endurance
Circuit Training & Rowing
38
DEVELOPING YOUR OWN TRAINING PLAN::
FITT PRINCIPLE:
- Frequency
- Intensity
- Type
- Time
Always Work Backwards:
39
SMART GOALS:
S – Specific
M – Measurable
A – Achievable/Agreed
R – Relevant/Realistic
T – Time Orientated
Runners – The good, the bad & the ugly!!
Key Point - Applying the concepts of road running to
cross training.
40
THE LIFE SPAN OF YOUR TRAINING PLAN!
"Our bodies need new tricks to avoid reversibility“
How often should I change my plan?
How should/could it be changed?
What happens if I don’t change my plan?
41
RUNNING SPECIFIC TRAINING:
What attributes are needed to be a good runner?
Agility & Balance
Co-ordinated footwork
Speed/Power
Endurance
Flexibility
Mental Strength
Quick recovery
Injury prevention
-
What are the key areas you want to work on??
What type of cross training suits my needs??
42
MAKING MY PLAN SPECIFIC TO ME:
X-Training Process:
Pre-Training Identification (Needs analysis)
Benchmarking & Goal Setting
Develop a macro-cycle (Plan for the year)
Schedule Training Blocks (4-6 weeks)
Evaluation & Identify Areas for Development
Re-visit benchmarking & goal setting
43
TOP-TIPS FOR WRITING YOUR TRAINING PLAN:
Always work backwards
Define Success (SMART GOALS)
Understand your strengths & weaknesses
Develop a macro-cycle for both your running & your cross training.
This needs to be a physical plan (AKA the guilt chart)!
Try to make sure your meso and micro cycles are specific to your
targets.
Evaluate every session BUT be kind to yourself
Be realistic
Understand what motivates you
REST needs to be included in your plan
Cross training needs to compliment your running, rather than running
complimenting your cross training!
Remember “you miss 100% of the shots you don’t take”
44
CROSS TRAINING RE-VISITED:
Learning Objectives:
Identify what cross training is and how it sits within physical activity
guidelines.
Discuss the benefits of cross training and identify specific activities
that could support running performance.
Explore training methods, training cycles and goal setting.
Consider the attributes needed for running
Understand the FITT principle & provide top-tips for developing your
own training schedules.
Questions??
Final Thoughts from Rich (Tough Sport, Mr Lendl, Making it work for
you & the importance of planning).
45
MOTIVATION TO RUN FAST?
Win
Survive!
Or
46