SPEED-BASED TRAINING

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SPEED-BASED TRAINING

• for
• Middle Distance Distance Runners
• by
• Lyle Knudson, Ed.D.

2
WHAT IS SPEED-BASED TRAINING?

• More accurately titled
• Speed, Speed Endurance, Specific Endurance
  Based Training
• Training specific to the demands of the event(s)

3
VS.AEROBIC-ENDURANCE BASED TRAINING

• As has been applied by most U.S. distance coaches
  over the past 35 years.
• Commonly referred to as the Pyramid Model
• Develop an Aerobic-Endurance base via long-slow
  running, then gradually transition to include
  training more specific to the event

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PROBLEMS WITHAerobic-Endurance Based Training

• Through 60s early 70s, when interval training
  (more like Speed-Based Training) was the primary
  training method, the U.S. dominated middle
  distance and distance running in the world
• Since then, Aerobic-Endurance Based Training has
  become the dominant approach to U.S. distance
  training, U.S. middle distance and distance
  performances, at all levels, have declined over
  this period. U.S. developed athletes are no
  longer even a factor in world-class distance
  running.
• There is no valid scientific justification for
  the Aerobic-Endurance Based Training approach.

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SCIENTIFIC PRINCIPLES OF TRAINING-ADAPTATION

1. Your body adapts to the stresses applied.
2. Your body adapts to the SPECIFIC stresses
   applied.
3. Your body will only adapt to unaccustomed
   stimuli.
4. Adaptation occurs during recovery.
5. Your body also adapts to lack of stress. You
   regress
6. Your body will positively adapt to stress, unless
   the stresses are too great.

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YOUR BODY ADAPTS TO THE STRESSES APPLIED

• You train (i.e., apply stress). Then your body
  adapts to be able to perform at higher levels.

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YOUR BODY ADAPTS TO THE SPECIFIC STRESSES APPLIED.

• For Example
• If you properly train Speed, you body will
  adapt to run faster.
• If you properly train Speed Endurance, your
  body will adapt to run fast longer.
• If you properly train Specific Endurance, your
  body will adapt to run a specific distance
  faster.
• If you train long and slow, your body will adapt
  to run longer and slower.

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YOUR BODY WILL ONLY ADAPT TO UNACCUSTOMED STIMULI.

• For example
• To improve speed, you must train faster
  (greater stride length frequency) than your
  current maximum speed.
• To run your objective race distance faster, you
  must train at paces faster than your current PR
  in that event.
• If you only train at paces at or slower than what
  youve already accomplished in your event, your
  body will not adapt to run faster.

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ADAPTATION OCCURS DURING RECOVERY.

• Full recovery-adaptation from a hard training
  bout requires 48-72 hours of very limited
  activity.
• High volumes of long-slow running inhibits
  recovery-adaptation.

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YOUR BODY ALSO ADAPTS TO LACK OF STRESS. YOU
REGRESS.

• If you dont train a specific event component
  (e.g., speed, speed endurance, specific
  endurance) on a regular basis, you begin to loose
  it.
• Negative adaptation of a component generally
  begins to occur after a 48-72 hour period of
  non-training of that component.

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YOUR BODY WILL POSITIVELY ADAPT TO STRESS, UNLESS
THE STRESSES ARE TOO GREAT.

• If the stresses are too great, you will not
  improve, will regress, and/or will become injured
  or ill.
• Short-term stresses (e.g., a hard workout) are
  seldom the cause of injury or illness.
• Cumulative stress (due to lack of
  recovery-adaptation between workouts) is
  generally the cause of lack of improvement,
  regression of performances, and injuries
  illnesses.

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CONCLUSIONSpeed, Speed-Endurance, Specific-
Endurance Based TrainingNOTAerobic-Endurance
Based Training
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REVIEW

• Scientific Principles as they relate to
• SPEED-BASED TRAINING
• vs.
• AEROBIC-ENDURANCE BASED TRAINING
• (go to SPEED-BASED TRAINING, Introduction page)

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TO ADHERE TO THE SCIENTIFIC PRINCIPLES OF
TRAINING-ADAPTATION

• Use Speed, Speed-Endurance, Specific Endurance
  based training.
• Follow a COMPREHENSIVE and SYSTEMATIC program.

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COMPREHENSIVE and SYSTEMATIC TRAINING

• COMPREHENSIVE TRAINING - Identifying and
  properly training all affective components of
  performance in the event(s).
• SYSTEMATIC TRAINING - For adequate stress and
  recovery (and therefore maximum positive
  adaptation) and to avoid negative adaptation (due
  to lack of stress or over-stress), you must train
  consistently according to training cycles.
  Training Cycles are time periods of
  systematically varying physiological and
  psycho-social stress loads.
• (will discuss Systematic Training later when
  tying the total program together)

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COMPREHENSIVE TRAINING

• PHYSICAL COMPONENTS OF PERFORMANCE WHICH APPLY TO
  THE MIDDLE DISTANCE AND DISTANCE EVENTS
• Strength - ability to apply force
• Quickness - frequency of repeating a specific
  movement pattern
• Power Strength X Quickness the ability to
  apply maximum force over a minimum period of time
• Speed Power Stride Length (result of Strength
  Technique) X Stride Frequency (result of
  Quickness Technique)
• Endurance - ability to sustain a movement
  pattern (movement intensity) over an interval
  of time (duration). Four endurances, defined
  by movement duration intensity
• Aerobic Endurance - long slow
• Speed (Anaerobic) Endurance - short fast
• Anaerobic Threshold - moderate duration speed
• Specific Endurance - ( Anaerobic Aerobic
  specific to event at objective event distance
  and pace

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NOTE

• The majority of components are Speed,
  Speed-Endurance, and Specific Endurance related.
• Aerobic Endurance and Anaerobic Threshold are
  also important components, and will be included
  in the total training program discussed later,
  but are not the dominating factors as practiced
  in most U.S. distance programs.

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SPEED - Justification

• WHY IS SPEED DEVELOPMENT IMPORTANT TO DISTANCE
  RUNNERS?
• The common response is for the finishing kick.
  But in a race of equal runners who know how to
  maximize performance (i.e., run equal optimum
  pace throughout), if you hold back and save/wait
  for the kick, youll be so far behind that a
  great kick is not going to make up the
  difference.
• The primary benefit of Speed is to be able to run
  more efficiently (i.e., at a faster pace with the
  same effort) throughout the race. For example,
  if youre best 100m time is 15 seconds, youll
  certainly not be able to maintain that pace for a
  200 800m. But if you can run a 12.0 100m, with
  proper Specific Endurance Training, youll be
  able to maintain a 15.0 pace throughout to
  achieve a 200.

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SHOULD YOU DEVELOP SPEED OR ENDURANCE FIRST?

• Certainly dont develop Aerobic-Endurance first,
  because long-slow running will cause loss of
  Speed.
• Some sprint coaches advocate an Inverted Pyramid
  Model, developing Speed first and then adding
  Endurance training to extend the Speed over
  increasingly greater distances.
• Based on the Scientific Principles, you can and
  should develop Speed and Endurance simultaneously.

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HOW TO IMPROVE SPEED

• Speed (velocity) Stride Length X Stride
  Frequency
• So to improve Speed, increase Stride Length and
  Stride Frequency
• To increase Stride Length, improve Sprint
  Technique (body positions movement patterns)
  and Strength
• To increase Stride Frequency, improve Sprint
  Technique and Quickness
• To increase both Stride Length and Stride
  Frequency simultaneously, reduce ground contact
  by improving Sprint Technique and Power

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SPRINT TECHNIQUE CHARACTERISTICS

• Minimize ground contact
• Run tall
• Up down (vs. forward back) movements of arms
  and legs relative to body alignment
• Emphasize front-side (vs. back-side) mechanics
• Maintain arms at 90 degrees
• Dorsiflex feet
• Pawing motion of legs (vs. push in back brake
  in front)

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ACTIVITIES FOR DEVELOPING SPRINT TECHNIQUE,
STRIDE LENGTH, AND STRIDE FREQUENCY

• I. DYNAMIC LEAD-UPS
• Exercises which systematically progress from
  little to optimum ranges of motion, and from slow
  to maximum speed
• As part of Warm-Up on formal training days
• Exercises 3 X 15-30m each of
• Low Knees
• Sprint Walks
• Sprint Skips
• High Knees
• Build-Ups
• Accelerations
• Flyings
• Start-Throughs

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II. SPECIFIC SPEED DEVELOPMENT EXERCISES
(conducted at high intensities over short
durations) (benefits)
Stride Length Stride Frequency Both Stride Length Stride Frequency
Resisted Uphills Towing Against The Wind Long Stick Drill Weighted Vests Strength Training Power Walk Depth Jumps Assisted Downhills Being Towed With The Wind Short Stick Drill Quick Legs Low Knees Power Training Sprint Walks Sprint Skips High Knees Build-Ups Accelerations Flyings Start-Throughs
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MEASURING/CALCULATING COMPONENTS OF SPEED
DEVELOPMENT, 1

• Components - Time (per distance),
  Speed/Velocity, Stride Length, Stride Frequency,
  Ground Contact (vs. Air Times)
• Purpose - Determine where you are now, your
  development needs, and the progress your making
  in Speed development
• Required - 30m Fly time, video/DVD recording of
  30m Fly, video/DVD player or computer software
  capable of displaying/counting frame by frame

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MEASURING/CALCULATING COMPONENTS OF SPEED
DEVELOPMENT, 2

• ALGORITHMS FOR COMPUTING THE COMPONENTS
• Velocity Distance/Time 30m / 30m Fly Time
• Time for 5 strides 1/30 X Number of Frames for
  5 strides (assuming frame frequency of 30 frames
  per second)
• Stride Frequency 5 / Time For 5 Strides
• Stride Length Velocity / Stride Frequency
• INTERPRETATION OPTIMUMS
• Stride length 2.35 2.50 X trochanter length
• Stride Frequency 4.5 5.0 strides per second
• Frames Per Stride lt 7
• Ground time lt 3 frames

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REVIEW

• SPEED DEVELOPMENT
• (go to SPEED-BASED TRAINING, Speed Development
  page)

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ENDURANCE

• Definition
• Classifications
• Physiology Of

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DEFINITION OFENDURANCE

• Endurance - the ability to sustain a specific
  movement pattern (e.g., running at an objective
  pace) over a given interval of time (duration)

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CLASSIFICATIONS OF ENDURANCE

• FOUR DIFFERENT INTERDEPENDENT ENDURANCES,
  DEFINED BY MOVEMENT INTENSITY AND DURATION
  DETERMINED BY AEROBIC AND/OR ANAEROBIC ENERGY
  UTILIZATION.
• Aerobic Endurance - ability to sustain a low
  intensity movement pattern over a long period of
  time
• Anaerobic Endurance (also called Speed Endurance)
  - ability to sustain a very high movement
  pattern over a short interval of time
• Anaerobic Threshold - stress level at which
  anaerobic stores begin to be utilized to sustain
  the intensity of the movement pattern
• Specific Endurance - ability to sustain a
  desired intensity of movement pattern over an
  objective duration requires both aerobic and
  anaerobic energy

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PHYSIOLOGY OF ENDURANCE

• Protein Synthesis
• Generation Of Energy

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PROTEIN SYNTHESIS

• THE PRIMARY ADAPTATION MECHANISM IN THE BODY IS
  THE REGENERATION AND INCREASE OF
• Structural Protein - muscle, connective tissue,
  organs, blood cells, mitochondria,
• Enzymatic Protein - enzymes, hormones which
  motivate and control cellular function
• MUST GET THE ESSENTIAL AMINO ACIDS INTO THE CELL,
  AND STIMULATE THE SYNTHESIS OF STRUCTURAL
  ENZYMATIC PROTEIN HOW?
• Nutrition - adequate protein complex
  carbohydrates (vegetables, fruits, grains)
  limited sugars, starches, and fats
• Hard Training, specific to event avoid excessive
  long-slow distance (reduces growth hormone
  levels)
• Adequate recovery-adaptation between hard
  training bouts generally 48-72 hours of easy
  activity

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GENERATION OF ENERGY (ATP)(Aerobic, Anaerobic,
Anaerobic Threshold, Anaerobic-Aerobic)

• AEROBIC

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GENERATION OF ENERGY (ATP)(Aerobic, Anaerobic,
Anaerobic Threshold, Anaerobic-Aerobic)
ANAEROBIC
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GENERATION OF ENERGY(Aerobic, Anaerobic,
Anaerobic Threshold, Anaerobic-Aerobic)

• ANAEROBIC AEROBIC

Brief Introduction elaboration when discussing
Specific Endurance
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ANAEROBIC AEROBIC

• APPROXIMATE PERCENTAGES OF CONTRIBUTION OF
  ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT
  PERFORMANCES IN GIVEN EVENTS.
• Distance Anaerobic Aerobic
• 25m 100 0
• 50m 99 1
• 100m 98 2
• 200m 95 5
• 400m 90 10
• 800m 70 30
• 1500m/1600m 50 50
• 3000m/3200m 30 70
• 3000mSt/5000m 20 80
• 10k 10 90
• 20k 5 95
• Marathon (42k) 0 100
• Brief Introduction elaboration when discussing
  Specific Endurance

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SPEED (ANAEROBIC) ENDURANCE

• Definition of Speed Endurance - ability to run
  at maximum speed longer (60m gt 150m) provides
  increased capacity of anaerobic stores
  contributing to performance in events requiring
  both aerobic and anaerobic energy
• Physiological Adaptations to Speed Endurance
  Training - increase of structural enzymatic
  protein increase in anaerobic stores (neural
  impulse, stored ATP, stored CP,
  buffering/tolerance/diffusion of lactic acid
• Speed Endurance Duration, Energy Sources,
  Training, Recovery
• 
  Recovery (between reps
• Duration Energy Sources Training
  (reps) generally 1 min. per 10m)
• 0-.2 sec. neural impulse ATP 1 change
  in motion 5-15 seconds
• specific to running
• 05 sec. neural impulse ATP CP 10m
  50m 1 5 minutes
• 015 sec. neural impulse ATP CP 60m
  150m 6 15 minutes
• buffering of lactic acid

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SPEED (ANAEROBIC) ENDURANCE

• WHERE IN THE TRAINING PROGRAM?
• Sprinters (100-400) in Warm-Up (dynamic
  lead-ups) and Specific Endurance Workout (day
  training events 25, 50, 100, 200)
• Middle Distance (800-1500) in Warm-Up (dynamic
  lead-ups) and Specific Endurance Workout (day
  training events 200, 400)
• Distance (3000-marathon) in Warm-Up (dynamic
  lead-ups)

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SPEED (ANAEROBIC) ENDURANCE

• EXAMPLES OF SPEED ENDURANCE WORKOUTS FOR
  SPECIFIC DAY TRAINING EVENTS
• Day Training Event In Addition to Dynamic
  Lead-Ups Speed Development Exercises
• 25m 8 X 1 arms
  action start at 5X seconds
• 8 X knee
  up-downs, each leg start at 5X seconds
• 8 X vertical
  jumps from ½ squat position start at 15X seconds
• 4 X
  start-through 15m start at 2X minutes
• 4 X flying
  15m start at 2X minutes
• 50m 1 X flying 35, 30, 25,
  20, 15, 10, 5 3.5, 3, 2.5, 2, 1.5, 1 min. bet.
• 100m 1 X start-through 10, 20,
  30, 40, 50, 60, 70 1,2,3,4,5,6 min. bet.
• 200m 3 X 30m build-ups, on curve
  3 minutes between
• 3 X 30m
  accelerations, on straight 3 minutes between
• 3 X 30m
  start-throughs, on curve 3 minutes between
• 3 X 30m
  flyings, on straight 3 minutes between
• 400m 1 X flying 30, 60, 90,
  120, 150 3, 6, 9, 12 minutes between

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REVIEW

• SPEED ENDURANCE TRAINING
• (go to SPEED-BASED TRAINING, Speed Endurance
  Development page)

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SPECIFIC ENDURANCE

• DEFINITION - Specific Endurance is the ability
  to run at maximum pace throughout a specific
  event that requires both aerobic and anaerobic
  energy (i.e., all events 50m through marathon)
• RELATIONSHIP BETWEEN AEROBIC AND ANAEROBIC ENERGY
  AT DURATIONS INTENSITIES REQUIRING BOTH.
• (Elaborate over previous introduction)

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SPECIFIC ENDURANCE

• APPROXIMATE PERCENTAGES OF CONTRIBUTION OF
  ANAEROBIC VS. AEROBIC FOR MAXIMUM EFFORT
• IN GIVEN EVENTS
• Distance Anaerobic Aerobic
• 25m 100 0
• 50m 99 1
• 100m 98 2
• 200m 95 5
• 400m 90 10
• 800m 70 30
• 1500m/1600m 50 50
• 3000m/3200m 30 70
• 3000mSt/5000m 20 80
• 10k 10 90
• 20k 5 95
• Marathon (42k) 0 100

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TRAINING SPECIFIC ENDURANCE

• The most specific endurance training is at the
  desired intensity (i.e., pace) of the objective
  event (TD Training Distance).
• However, for maximum development, you should
  systematically train up to and down to the
  intensity of the objective event.
• OOD (Over-Over Distance) and OD (Over Distance)
  represents lower intensity but greater duration
  training.
• UUD (Under-Under distance) and UD (Under
  Distance) represents higher intensity but lower
  duration training.
• The recommended sequence of formal training (MWF,
  MWSa, or TThSa) over a two week cycle is OOD,
  UUD, OD, UD, TD, and miscellaneous (i.e.,
  competition, simulated competition, or which of
  OOD, OD, TD, UD, or UUD is most needed. See next
  slide for example.

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SPECIFIC ENDURANCE TRAINING, EXAMPLE

• If the selected Training Distance is 800m, the
  training objective paces would be sequentially
  at 3000/3200, 200, 1500/1600, 400, and 800
  respectively over a two-week cycle.
• Assuming the formal training days are TThSa, the
  training objectives and paces would be
• Days I
  Objective Day Training Event Pace
• Sunday
• Monday
• Tuesday OOD 3000m/3200m
• Wednesday
• Thursday UUD 200m
• Friday
• Saturday OD 1500m/1600m
• Sunday
• Monday
• Tuesday UD 400m
• Wednesday
• Thursday TD 800m
• Friday
• 14.Saturday (Miscellaneous)

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TRAINING SPECIFIC ENDURANCE

• SELECTING THE OBJECTIVE TRAINING DISTANCE
• For a given athlete, the Objective Training
  Distance can vary year to year, from season to
  season, or within a season.
• If the Training Distance is to vary, the athletes
  should train down to up in distance i.e.,
  develop the speed, speed endurance and specific
  endurance to run at the objective pace at the
  shorter distance, then develop the specific
  endurance to extend that pace to the longer
  distance.
• If an athlete competes in more than one event
  (e.g., 800 1500), the Training Distance should
  be the shorter distance.

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TRAINING SPECIFIC ENDURANCE

• OBJECTIVE PACE OF WORKOUTS
• So that the body will know specifically what its
  supposed to adapt to, the entire workout (i.e.,
  each rep) should be run only at the objective Day
  Training Event Pace.
• Set recoveries commensurate with the number and
  distance/duration of reps so that the runners
  will naturally run at the objective Day Training
  Event pace when trying to run the total workout
  as fast as possible.
• The objective workout pace should be faster
  (approximately 3 faster velocity) than the
  current PR in the Training Event for that day.

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TRAINING SPECIFIC ENDURANCE

• WORKOUT VOLUMES
• The total distance/duration, at the objective
  Training Event pace, for the workout should be
• Training Distance Multiple Total
  Distance
• 25m 8X 200m
• 50m 6X 300m
• 100m 5X 500m
• 200m 4X 800m
• 400m 3X 1200m
• 800m 2.5X 2000m
• 1500m/1600m 2.25X 3600m
• 3000m/3200m 2X 6000m
• 3000mSt/5000m 1.75X 9000m
• 10k 1.5X 15k
• 15k 1.5X 22.5k
• 20k 1.5X 30k
• Approaching major competitions (e.g., State HS
  Meet, National Championships), to assure full
  recovery/adaptation from any accumulated stresses
  (physical and/or psycho-social), volumes should
  be reduced to approximately 75 and 50 the last
  two weeks prior.

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TRAINING SPECIFIC ENDURANCE

• TRAINING TYPES
• To allow for a variety of training, to
  accommodate/train other aspects (e.g.,
  psycho-social stresses, race strategies), and yet
  meet the aforementioned requirements and get the
  same training effects, workouts should be broken
  down by Training Types. Example workouts for
  different Training Types, for a 1500/1600 as the
  Training Event for the day (therefore,
  approximately 3600m total distance), are
• SAMPLE WORKOUTS BASED ON DISTANCES
• Training Type Sample Workout
• Short Intervals 36 X 100m, 1 minute recovery
  between reps
• Medium Intervals 18 X 200m, 2 minutes recovery
  between reps
• Long Intervals 9 X 400m, 3 minutes recovery
  between reps
• Step-Ups 100, 200, 300, 400, 500, 600, 700,
  800 4 minutes recovery
• Step-Downs 800, 700, 600, 500, 400, 300, 200,
  100 4 minutes recovery
• Step Up-Downs 100, 200, 300, 400, 500, 600,
  500, 400, 300, 200, 100 4 min. bet.
• Step Down-Ups 500, 400, 300, 200, 100, 200,
  300, 400, 500 3 minutes between
• Sets-Reps 3 X (4 X 300) 2 minutes between
  reps, 4 minutes between sets
• SAMPLE WORKOUTS BASED ON TIME
• Training Type Sample Workout
• Short Intervals 36 X 15, start on 1X minutes
• Medium Intervals 18 X 30, start on 2X minutes
• Long Intervals 9 X 100, start on 4X minutes
• Step-Ups 15, 30, 45, 100, 115, 130, 145,
  200 4 minutes between

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REVIEW

• TRAINING SPECIFIC ENDURANCE
• (go to SPEED-BASED TRAINING and Specific
  Endurance Training page)

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ANAEROBIC THRESHOLD TRAINING

• DEFINITION
• Anaerobic Threshold (AT) training is continuous
  running at approximately anaerobic threshold
  pace, often referred to as quality distance or
  tempo running.
• An individuals AT pace is most easily estimated
  by running a known long distance (e.g., 5k for
  800/1500 runner, 10k for a 3000 runner, 15k for a
  5000 runner, 20k for a marathoner) at near
  maximum effort, and then computing the pace.
• Or AT pace is between 140-160 heart rate for
  highly trained runners, 150-170 for younger and
  less developed individuals.

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ANAEROBIC THRESHOLD TRAINING

• IMPORTANCE OF
• ANAEROBIC THRESHOLD TRAINING
• While not as important to development as Speed,
  Speed Endurance, and Specific Endurance,
  improving the Anaerobic Threshold does allow the
  athlete to sustain a faster pace without using
  Anaerobic stores, particularly relevant in the
  longer distance races.

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ANAEROBIC THRESHOLD TRAINING

• WHERE IN TRAINING PROGRAM?
• AT training on recovery days
• 1/2AT on recovery days prior to competitions and
  as morning runs on formal workout days
• To allow for full recovery-adaptation, the
  duration of AT runs must be controlled.

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ANAEROBIC THRESHOLD TRAINING

• AT TRAINING
• Suggested AT training for various objective
  Training Distance events is AR-AT-AR, where AR is
  the time in minutes of Aerobic running. AT is
  the time in minutes at AT pace.
• AT TRAINING DURATIONS (minutes)
• Training Distance AR-AT-AR
  1/2AT
• 800m 6-6-6 6-3-6
• 1500m/1600m 6-12-6 6-6-6
• 3000m/3200m 6-18-6 6-9-6
• 3000mSt/5000m 6-24-6 6-12-6
• 10k 6-30-6 6-15-6
• 20k - Marathon 6-36-6 6-18-6

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AEROBIC ENDURANCE TRAINING

• DEFINITION - Aerobic Endurance Training (AR) is
  slow continuous running (generally 110-130 heart
  rate for elite runners, 120-140 for less
  developed) over longer distances.
• IMPORTANCE OF AEROBIC TRAINING - While not as
  important to development as Speed, Speed
  Endurance, Specific Endurance, and Anaerobic
  Threshold training, properly applied Aerobic
  Endurance training aids warm-up recovery and
  contributes progressively to performances at
  greater distances/durations.
• PROBLEMS WITH EXCESSIVE AEROBIC TRAINING -
  Because high volumes of long-slow running lowers
  the natural growth hormones in the body, it
  detracts from the development of Speed, Speed
  Endurance, Specific Endurance, and Anaerobic
  Threshold characteristics, and therefore actually
  retards development and causes decreases of
  performances in middle distance and distance
  events.

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AEROBIC ENDURANCE TRAINING

• AR TRAINING
• On formal training days, 6 minutes of AR running
  is recommended as initial warmup for, and final
  warmdown from, workouts for middle distance
  runners, 12 minutes each for distance runners.
• On recovery days, and morning runs on formal
  training days, athletes will do an additional 6
  6 minutes of AR as a part of their AT training.
• In addition, Sunday AR runs are suggested as
• SUNDAY AR DURATIONS
• Training Distance AR Duration
• 800m 15 minutes
• 1500m/1600m 30 minutes
• 3000m/3200m 45 minutes
• 3000mSt/5000m 60 minutes
• 10k 75 minutes
• 20K - Marathon 90 minutes

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PUTTING IT ALL TOGETHER

• SYSTEMATIC TRAINING
• TRAINING CYCLES

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SYSTEMATIC TRAINING

• For adequate stress and recovery (and therefore
  maximum positive adaptation) and to avoid
  negative adaptation (due to lack of stress or
  over-stress), you must train consistently
  according to training cycles.
• Training cycles are time periods of
  systematically varying physiological and
  psycho-social stress loads.

57
MODELING OF TRAINING CYCLES

• Training cycles can be modeled via a progressive
  sinusoidal curve as illustrated below.
• Physical stresses are from the intensity and
  duration of training. Psycho-social stresses are
  from the formality of training, emphasis on and
  level of competition, and outside pressures.
• Generally, a training cycle includes four phases
• Active Recovery (AR), a period of low physical
  and low psycho-social stresses, allowing full
  recovery from any residual mental or physical
  fatigue from a previous cycle.
• Training (TR), a period of high physical and
  moderate psycho-social stresses, providing the
  background for later improvements in
  performances.
• Build-Up (BU), a period of moderating physical
  stresses and higher psycho-social stresses,
  producing increasingly higher levels of
  performances.
• Optimum Performance (OP), a period of lower
  physical stresses and maximum psycho-social
  stresses, producing the highest levels of
  performances.

58
TRAINING CYCLES

• Training cycles apply to segments of a career
  (e.g., high school, college, Olympic
  quadrennial), year, season, 1-2 week periods
  within a season, and 2-3 day periods within a 1-2
  week cycle.
• The most important training cycle is that of 2-3
  day duration, when a hard training bout (high
  physical stress) is followed by 48-72 hours of
  easy activity to allow full recovery and
  adaptation.
• The Scientific Principles require that you must
  train all components of performance, targeted to
  the specific demands of the event, within each
  2-3 day cycle. Differences in the hard workouts
  in 2-3 day cycles within each 1-2 week cycle
  allow for training up to and down to the specific
  demands of a given training event.
• The only difference in training between 1-2 week
  cycles, seasonal cycles, annual cycles is to
  vary psycho-social stresses.
• (Examples for multi-year, annual, season, 1-2
  week cycles.)

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1 OR 2 WEEK CYCLES

• Two week cycles are recommended because they
  provide a greater breadth of specific endurance
  training
• TWO WEEK CYCLE (assuming formal workouts on
  TThSa)
• Day Training
  Recovery Days
• Sunday AR
• Monday AT
• Tuesday 1/2AT, OOD
• Wednesday AT
• Thursday 1/2AT, UUD
• Friday AT
• Saturday 1/2AT, OD
• Sunday AR
• Monday AT
• Tuesday 1/2AT, UD
• Wednesday AT
• Thursday 1/2AT, TD
• Friday 1/2 AT
• Saturday Competition or OOD, OD, TD, UD, or UUD

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1 OR 2 WEEK CYCLES

• One week cycles should be used if major
  competitions are scheduled on consecutive weeks.
• ONE WEEK CYCLE
• Day Training Recovery Days
• Sunday AR
• Monday AT
• Tuesday 1/2AT, OD
• Wednesday AT
• Thursday 1/2AT, UD
• Friday 1/2AT
• Saturday Competition or TD workout

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DAILY TRAINING ROUTINE

• To include all necessary development components
  in each formal training session, include the
  following steps in a Daily Training Routine,
  applicable to all track field events. Comments
  will indicate how this routine applies to the
  recommended training program for middle distance
  and distance runner.
• DAILY TRAINING ROUTINE
• Warm-Up
• General Preparation - AR (MD 6 minutes D 12
  minutes)
• Specific Preparation - Dynamic Leadups
• Specific Event Preparation (included in AR and
  Dynamic Leadups)
• Technique Training (included in Dynamic Leadups)
• Power Training (included in Dynamic Leadups)
• Specific Anaerobic Aerobic Endurance Training
• Specific Warm-down - AR (MD 6 minutes D 12
  minutes)
• Strength Training - strength training program
  consistent with rest of training
• Initiation of recovery adaptation (eat!!, cold
  bath, massage, static stretching, etc.)

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REVIEW

• DESIGNING WORKOUTS
• Setting Annual and Seasonal Cycles
• Date
• 1or 2 Week Cycle
• Week In Cycle
• Training Days (MWF, MWSa, TThSa)
• Training Event
• Pace Objective (OOD, OD, TD, UD, UUD, etc.)
• Workout Type
• Train By Distances or Times
• DAILY WORKOUT
• ONE/TWO WEEK CYCLE
• (Go to TF TRAINING, and demonstrate each)

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EXPECTED RESULTS From Speed Speed Endurance
Specific Endurance Based Training Program

• EVENT- TIME PROJECTIONS PACES
• (Go to SPEED-BASED TRAINING and Event-Time
  Projections and Paces

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EVENT- TIME PROJECTIONS PACES

• Project from 30m up if run specific time, with
  proper Speed Speed Endurance Specific
  Endurance Based Training, can run projected times
• Look at specific times at 800m, 1500m, 1600m,
  3000m, 3200m, 3000 Steeple, 5000, 10k, and
  Marathon and see Speed required to achieve these
  levels
• Interpretation of projections
• If shorter distance times are better than longer
  distance times - natural propensity toward speed
  vs. endurance AND/OR training has been more
  oriented toward speed vs. endurance. Message -
  maintain speed training, place greater emphasis
  on speed endurance and specific endurance
  training to get better distance times
• If longer distance times are better than shorter
  distance times - natural propensity toward
  endurance vs. speed AND/OR training has been more
  oriented toward endurance vs. speed. Message -
  maintain specific endurance training place
  greater emphasis on speed and speed endurance
  training to get even better distance times

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GRAND SUMMARY

• TO GET MAXIMUM RESULTS FROM YOUR MIDDLE DISTANCE
  DISTANCE PROGRAM, USE A SPEED SPEED ENDURANCE
  SPECIFIC ENDURANCE BASED TRAINING PROGRAM.