Long term Developement in Distance runners
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Long Term DevelopementLooking at coaching distance runners at the HS,
college, and professional level
Steve MagnessUniversity of Houston
Get the most out of them in 4 years?
Help them earn a scholarship?
Set them up to run well in peak maturity years?
What’s your job as a coach?
Why?◦ Fosters Love of the sport◦ Steady more consistent improvement◦ Run the best when they’re ready to.
Counter argument?◦ Don’t get scholarship/run as fast in HS?◦ Mostly bunk- going to run well regardless
Set them up to run well in peak maturity years?
Training is simply◦ Stimulus->
Adaptation◦ In order to
improve, must provide enough stimulus to change, but still can recover and bounce back
Training
Source: Science of Winning Jan Olbrecht
1. Individualize2. Start at the extremes.3. Progress Everything.4. Always have somewhere to go.5. Work towards specificity.6. Never leave anything behind.
Principles of Long Term development
Individualization
Rosenberger et al. Exercises at given percentages of VO2max. Journal of Science and Med. in Sport, 2009
•Exercising at 75% VO2max:• Wide range of stimulus
•WHY give everyone training for the same event the same workouts?!
•How to individualize?• Classify- fast twitch or slow
twitch FOR the event
Individualization
Indicidualization
Vollaard, N. B. J., et al. (2009). Systematic analysis of adaptations in aerobic capacity and submaximal energy metabolism provides a unique insight into determinants of human aerobic
performance. J Appl Physiol, 106, 1479–1486.
How to tell?◦ Lactate testing
Max lactate (after 400-600m) 18+= very FT (expect mid distance or shorter)
◦ Workout performance ST- better at long runs, threshold runs, long repeats, recover
quicker during rest periods FT- better at speed work, anaerobic work, need longer rest
periods, not as good at doubling◦ PR comparison◦ Power testing
Standing broad jump 25m one legged jumps for distance
◦ Stride mechanics Elastic and reactive VS. flat and “grinder”
Individualization
Fast Twitch Runner Slow Twitch Runner
Long Run Shorter, less frequent, pace modulated
Longer, faster, can include more “stuff”
Aerobic/ threshold work
More progressive, less right on the threshold, lower volume
Higher volumes, more near threshold
More Igloi style Aerobic intervals
“Anaerobic” work
Need longer progressive period to reach max.
Less needed to reach peak shape. Spices of work.
Speed work
Need pure speed and some speed endurance/anaerobic capacity. Needed to countbalance endurance work!
Mainly pure speed work.
Specific Endurance
Short to Long development with speed always specific
Top down approach- increasing speed while reducing recovery
Lower volumes. Broken into sets Can handle larger volumes/density
Maintenance
More speed maintenance
Classification Name Pace level 3,200m runner example
General Endurance 3 race distance up +/- Steady running to Threshold running
Aerobic Support 2 race distances up +/- 10k pace +/-
Direct Aerobic Support 1 race distance up +/- 5k pace +/-
Specific Race pace +/- 3200m pace +/-
Direct Anaerobic Support
1 race distance down +/-
mile pace +/-
Anaerobic Support 2 race distances down +/-
800m pace +/-
General Speed 3 race distance down +/-
Speed endurance
Neuromuscular Pure speed/sprints Pure speed/sprints
Start at the Extremes
Creating a Neuromuscular base◦ Increases muscle fiber pool◦ Most specific strength work that
can be done. Hill Sprints -> Flat Sprints
◦ Why? Transitions from more strength to
more plyometric/power◦ Add speed endurance
component if needs to be developed
Extremes development
6x8sec Hill Sprints8x8sec HS10x8sec HS4x60m flat sprints8x10sec HS5x80m flat sprints10x10sec HS2x60m, 2x80m, 2x100m8x10sec HS + 1x20sec4x60m, 1x150m8x10sec HS +2x25sec
General Endurance◦ Steady mileage
Increase, then qualify (increase pace, add “stuff”) There’s more than just easy and hard. Some “mileage”
days should be moderate Add “stuff”
◦ Long Run development Extend- lengthen Qualify
“Stuff” Surges (14mi w/ 8x30sec surge at the end) Pickups (last 1-3mi pickup to near threshold) Progression Fasted
Extremes Development
Tempo/Threshold development◦ Long tempos- 5mi, 7mi, 10mi- steady pace◦ Short tempos- 15min ,20, 25 split, 30 split (ex: 20min, rest,
10min) Progression
1. Intro- Progression runs1. Small Spices of work (pickups last 1-2mi)
2. Progress- increase time (15min,20,25,30,etc.) “Split up” as get higher- 20min, 2min rest, 10min
For FT or people struggling with thresholds,split up!
3. Uphill threshold runs4. With “stuff”
Example: 20min threshold, 2x1mile at 10k pace Trains more FT fibers aerobically Serves as a transition
Extremes Development
Workouts Variables to manipulate
◦ Pace◦ Length of intervals
Increase length= enhance ability to endure Workout 1- 12x400 in 75 with 45sec rest Workout 2- 8x600 @ 75 pace w/ 60sec rest Workout 3-6x800 @ 2:30 w/ 90sec rest
◦ Hill Increases strength component, changes muscle
fiber recruitment Example: 4x1k with 3x20sec hills in between
Progress Everything
◦ Recovery Decrease/Increase Rest Jog vs. walk Steady run= more specific/work on lactate utilization
Ex: Alternations (next slide) “Stuff” between
Sprints- force muscle fiber recruitment Strength work- force muscle fiber
recruitment/strength component (ex: Strength circuits with running in between)
Aerobic work- increases lactate take up, permits higher volume (i.e. 4x150 at tempo effort with 50m jog as the rest between sets)
Progress Everything
Workout Example: Specific Endurance- Jackie Areson (professional)◦ Every 3-4 weeks
Progress Everything
Dec. 4mi alternating 400m/ 1000m (4:58 pace/6:00min pace)
January 4mi alternating 500m/ 1000m (4:56 pace/6:00min pace)
February 4mi alternating 600m/ 1000m (4:52pace/5:53min pace)
March 4mi alternating 700m/900m (74 pace, 5:52 pace) ALTITUDE (5:33avg)
April 3mi alternating 800 in 2:30/2:50. 3min rest. 1.5mi of alternating 400 in 72 400 in 86ish.
May (1k,1800,1mi, 800) with 400m jog rest (3:01, 5:32, 4:48, 2:14)
Example- Anaerobic/1500m pace progression:
Intro/maintenance 12x200 w/ 200m jog at 3k down to 1500m pace
Early/maintenance 9x300 w/ 100m walk alternating 3k/1500 pace
Mid 3x(400,300,200) w/ 60sec rest) w/ 3-4min b/t sets
Mid 4x200, 3x300, 2x400, w/ 60sec rest
Peak workout 3x(500, 300 w/ 60sec rest) w/ 4min b/t sets
Season to Season◦ Mileage
High School- Fr-40-45 So-50 Jr-55 Sr- 60-65
◦ Workouts◦ Density of training
Base for early HS= mileage + strides+ steady runs +long run
Base for College= 1xHS, 1xtempo/threshold + rhythm work +long run
Base for Pro- 1xHS/FS, 1xtempo/threshold + 1x strength endurance/aerobic workout
Progress Everything
Don’t go somewhere until you need to go somewhere.◦ “Next Logical step”◦ If you do 8x200m in 30sec with 200m jog, next
step isn’t 20x200m at same pace!!◦ Example: 15:14 and 15:20 5k women runners
Always have somewhere to go
Sample wkout
Jackie Areson Sara Hall
Aerobic Support
4x( 1200, 3x20sec hills) with 90sec jog- 5:10 pace
5xmile with 90sec-2min rest 5:10 pace
Specific endurance
1k, 1mi, 1mi, 1k at 4:55 pace w/ 2:30 rest
1200, 2k, 1mi, 1200 at 4:55 w/ 3:30 rest
Max Mileage 65miles 85-90miles
Career and Season Development
High School
College
Professional
Base
Pre-Competition
Competition
HS◦ Develop general base of all qualities◦ Emphasis on extremes, spices of other stuff◦ Races=specific training◦ Actual Specific training- every 14-17 days starting 8-12 weeks out◦ “Anaerobic work”- spices of work in last 6 weeks◦ Only 8-12 weeks of “workouts” per season
College◦ Start assembling the “qualities”◦ Specific work- every 14 days starting 12-14 weeks out◦ Emphasis on continual Aerobic development, maintaining speed, but working
towards more support and specific work
Pro◦ Finishing touches◦ Specific work- every 10-14 days, starting 16-18 weeks out◦ Long Build up with more gradual progression
◦ Late pro career- mileage actually drops, and neuromuscular stuff has to increase
Career and Season Development
Build and maintain◦ Emphasis shifts throughout season/career, but you
have to maintain what you built◦ Example:
Maintenance for Aerobic system Long Run- weekly even during competition phase Long tempo- every 3-4 weeks even during season Tempo
Maintenance for Specific/Anaerobic system During Base:
Rhythm work (cruise 200s at 3k-5k pace) Strides “surges” (moderate fartleks- 50min run with 6x45sec surge
with 90sec easy between)
Never Leave anything behind
Monday Tuesday
Wed. Thur Fri Sat Sunday
HS “elite” base
20min tempo
7mi easy
7mi + 6xHS
7mi 7mi easy
12mi long run
off
College 20min LT + 2x3min @10k pace
9mi easy
6mi, 8xHS, 2mi
9mi easy
8mi with 6x30sec surge at 5k-10k pace
14mi 5mi
Pro 8mi w/ 8xHS
30min split LT
PM-4mi
11mi 6mi/6mi 4mi, 10x200 w/ 200 jog (3k-1mi pace), 3mi c/d
16mi run
9mi
Comparing Training-5k Base
What changes from HS to college to Pro?◦ Volume (workouts, total mileage, etc.)◦ Density (more moderate workouts included)◦ More “stuff”◦ Shorter build of base
Elites have only 2-3weeks of “running only” training Freshman HS- might spend entire summer doing just
mileage and strides◦ Longer specific period
Competitive period HS- 4-6 weeks College- 6-8 weeks Pro- 8-12 weeks
So what?
Presentation and further training information and schedules can be found at:◦www.ScienceofRunning.com