3 FIRST RunThreeDaysandFinish

8/13/2019 3 FIRST RunThreeDaysandFinish

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RUN 3 DAYS AND FINISH ARUN 3 DAYS AND FINISH A

MARATHONMARATHON


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Marathon Training StudyMarathon Training StudyAugust 2004 to December 2004August 2004 to December 2004

>50 applicants, 25 selected>50 applicants, 25 selected12 F, 13 M12 F, 13 M

Ages 25Ages 25

--5656

PrePre-- and Postand Post--training lab assessmentstraining lab assessments

16 week training program16 week training program

with specific workouts (distance and pace)with specific workouts (distance and pace)

Goal: Kiawah Island MarathonGoal: Kiawah Island Marathon


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Achieving as Much as Possible onAchieving as Much as Possible on

a Minimum of Traininga Minimum of TrainingEach workout should have a purposeEach workout should have a purpose

As the total amount of trainingAs the total amount of trainingincreases, the risk of overtrainingincreases, the risk of overtraining

and injury increasesand injury increases


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Adaptations Needed for OptimalAdaptations Needed for Optimal

PerformancePerformanceIncrease aerobic capacityIncrease aerobic capacity

Improve ability to transport oxygenImprove ability to transport oxygen Improve ability to use oxygenImprove ability to use oxygen

Raise lactate thresholdRaise lactate thresholdIncrease running speedIncrease running speed

Improve running economyImprove running economy


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The Role of Training IntensityThe Role of Training IntensityMost important factor forMost important factor for

improvementimprovement

Specific exercise intensities willSpecific exercise intensities willstimulate adaptationstimulate adaptation


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FIRST Research StudyFIRST Research Study

Laboratory TestsLaboratory TestsVOVO2MAX2MAX

Running economyRunning economy

Lactate thresholdLactate threshold

Body compositionBody composition


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Maximal Oxygen ConsumptionMaximal Oxygen ConsumptionVOVO2MAX2MAX is a measure of the ability tois a measure of the ability to

produce energy aerobically.produce energy aerobically.


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Lactate ThresholdLactate ThresholdLactate Threshold is a measure ofLactate Threshold is a measure of

metabolic fitness. Lactate is anmetabolic fitness. Lactate is anorganic byorganic by--product of anaerobicproduct of anaerobic

metabolism. The level of lactatemetabolism. The level of lactate

accumulation in the blood is used toaccumulation in the blood is used to

evaluate the intensity that a runnerevaluate the intensity that a runner

can maintain for extended periods ofcan maintain for extended periods oftime.time.


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The Run WorkoutsThe Run WorkoutsInterval TrainingInterval Training

Tempo RunTempo Run

Long RunLong Run

Weekly mileage was approximately 20Weekly mileage was approximately 20 35 miles a week35 miles a week


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Workout Intensities and PurposesWorkout Intensities and PurposesInterval TrainingInterval TrainingTo optimize max VO2 and improve economy & speedTo optimize max VO2 and improve economy & speed

~5K pace~5K pace

Tempo RunTempo RunRaise lactate thresholdRaise lactate threshold~10K and Marathon pace~10K and Marathon pace

Long RunLong RunImprove ability to rely more on fat as fuelImprove ability to rely more on fat as fuel

Marathon Pace plus 30 to 45 seconds pace per mileMarathon Pace plus 30 to 45 seconds pace per mile


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Sample WeekSample WeekMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Cross-train KeyRun 1 Cross-train KeyRun 2 Off KeyRun 3 Cross-train

Key Run Workout 1 Key Run Workout 2 Key Run Workout 3

Oct.25-3110-20 minute warm-up

10 x 400 (400 RecoveryInterval-RI)

@ 1:32 / 400

10 minute cool-down

6 mile run:1 mile easy,5 miles @ 7:22/mile

Long runDistance: 15 milesPace: 8:07 per mile


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The Lab ResultsThe Lab ResultsAll 22 subjects who were able to completeAll 22 subjects who were able to completethe training program and perform thethe training program and perform thepostpost--test improved on at least onetest improved on at least onevariablevariable

Mean improvementsMean improvements4.2% for maximal oxygen consumption4.2% for maximal oxygen consumption

2.4% for running velocity at peak VO2.4% for running velocity at peak VO222.3% for running velocity at lactate threshold2.3% for running velocity at lactate threshold

8.7% reduction in body fat8.7% reduction in body fat


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ImplicationsImplications

Three quality running workouts perThree quality running workouts per

week provided the means for runningweek provided the means for running

a marathona marathon

Two crossTwo cross--training workoutstraining workoutssubstituted for additional runningsubstituted for additional running

workouts reduced the total weeklyworkouts reduced the total weeklyrunning mileage and eliminatedrunning mileage and eliminated

consecutive days runconsecutive days run


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What the Runners SaidWhat the Runners SaidThe 3The 3--daysdays--aa--week running and crossweek running and cross--trainingtrainingseem to do the most with the least negativeseem to do the most with the least negative

stress on the body.stress on the body.

It made me a stronger and smarter runner.It made me a stronger and smarter runner.

The FIRST training improved how I felt at the endThe FIRST training improved how I felt at the end

of the marathon. Because my legs were notof the marathon. Because my legs were notbeaten to death by 6 days a week of running, Ibeaten to death by 6 days a week of running, Ifelt fresher and I was able to finish the marathonfelt fresher and I was able to finish the marathonin an allin an all--out sprint.out sprint.


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What the Runners SaidWhat the Runners SaidI REALLY liked running just 3I REALLY liked running just 3

days/week. It wasdays/week. It was soooosoooo muchmucheasier psychologically than othereasier psychologically than other

marathon training programs. I foundmarathon training programs. I found

myself looking forward to the nextmyself looking forward to the next

run and feeling like I wanted to runrun and feeling like I wanted to run

more often than allowed.more often than allowed.


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What the Runners SaidWhat the Runners SaidI LOVED running only 3 days/week. IveI LOVED running only 3 days/week. Ivealways felt that typical marathon trainingalways felt that typical marathon trainingplans recommended too much runningplans recommended too much running(junk miles). I also liked the variety of(junk miles). I also liked the variety ofrunning fast, medium and slow for the 3running fast, medium and slow for the 3runs per week. I do think that crossruns per week. I do think that cross--training is useful and I love doing manytraining is useful and I love doing manydifferent activities (thats why runningdifferent activities (thats why running

three days per week is so great). Overall,three days per week is so great). Overall,this was a fabulous program and I amthis was a fabulous program and I amVERY happy with the results.VERY happy with the results.


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What the Runners SaidWhat the Runners SaidI would like to do another marathon andI would like to do another marathon anduse this program to train. I liked havinguse this program to train. I liked having

the workouts provided for you.the workouts provided for you.

Running 3 days a week maximizingRunning 3 days a week maximizing

quality, not quantity works for those whoquality, not quantity works for those whohave fullhave full--time jobs who wish to improvetime jobs who wish to improveand achieve high goals.and achieve high goals.

If the FIRST training is offered again, IIf the FIRST training is offered again, Iabsolutely will be there!absolutely will be there!


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What the Runners SaidWhat the Runners SaidThe program was also flexible enough to allowThe program was also flexible enough to allowme to continue training even when I was workingme to continue training even when I was working

out of town. I do not have the time to allow forout of town. I do not have the time to allow for5+ days of running per week.5+ days of running per week.

The cross training opened up a whole new worldThe cross training opened up a whole new world

for me. I could improve conditioning and makefor me. I could improve conditioning and makemy running better by running less. I felt themy running better by running less. I felt thecross training was giving me rest from runningcross training was giving me rest from runningthat I had missed out on for years. I wouldthat I had missed out on for years. I would

recommend FIRST to anyone.recommend FIRST to anyone.

Three runs a week fits better with myThree runs a week fits better with myprofessional and family life.professional and family life.


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What the Runners SaidWhat the Runners SaidI have clear documentation that I ranI have clear documentation that I ranfaster and longer with less effort at thefaster and longer with less effort at the

end of the program than at the beginning.end of the program than at the beginning.I clearly see that I can maintain a paceI clearly see that I can maintain a paceone minute faster than before. I did notone minute faster than before. I did not

understand the power of the intervalunderstand the power of the intervalworkout before. I never pushed myself asworkout before. I never pushed myself ashard in my previous training. I think Ihard in my previous training. I think Iimproved due to the interval workoutsimproved due to the interval workouts

first for the intensity and the crossfirst for the intensity and the crosstraining second because I could stilltraining second because I could stillworkout hard but not fatigue my wholeworkout hard but not fatigue my whole

body.body.


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NEXT LECTURENEXT LECTURERunning, Aging, and PerformanceRunning, Aging, and Performance

March 6 at 4:00 p.m.March 6 at 4:00 p.m.

March 7 at 7:00 p.m.March 7 at 7:00 p.m.

3 FIRST RunThreeDaysandFinish

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