Adams State

Distance

TrainingDamon Martin

Lauren Martin

Yakolev’s Model

Yakovlev’s Model applied

to varying stimuli

Step method Adaptations Skill - lesson to lesson

Flexibility – day to day

Speed – week to week

Strength – month to month

Endurance – year to year

Step Method/Unloading

Cardiovascular Adaptation to

exercise

Approximately 28 to 30 days

I II III

9-10 days

70%

9-10 days

20% (90%)

9-10 days

10% (100%)

Predictabilities1,500m = X Base Time Ex: 4:00= 240 sec.

400m = ¼ X – 6.5 sec 60.0 - 6.5= 53.5 sec.

800m = ½ X – 2 sec 120 - 2 = 118sec/1.58

3,000m = 2 X + 36 sec 516 sec = 8:36

5,000m = 3 X + 2 min 39 sec 879 sec = 14:39

*Convert 1600m time into seconds then divide by 16, then multiply by 15 to get 1500m time

4:16=256 seconds divided by 16 = 16 seconds, 16 X 15 = 240 seconds = 4:00 for 1500m

Predictabilities Inability to meet times below 1,500m

Lack anaerobic development

Do a lot of lactate tolerance work, long speed, intermittent work of 30 sec to 2 min in duration

Exceed anaerobic threshold work slightly (4mmL-5mmL)

Inability to meet times above 1,500m

Lack of aerobic development

Do a lot of steady state work (volume)

Work close to anaerobic threshold level (3.6mmL-3.8mmL)

Remember adaptation processes are not an overnight phenomenon, but require the development of long term goals

Every training program requires that the coach-athlete continue to have an emphasis on the weak suit

5 tier System Incorporate workout for 2 race distances below your

target event

One workout Target Event

Incorporate workout for 2 race distances above your

target event

Workouts dispersed over a 10, 14, or 21 day cycle

Easy day, long and recovery runs - fill days

1600M (400, 800, 1600, 3200, 5000)

Frank Horwill’s

Concept of too much rest

3200m time of 9:20 requires 8 consecutive laps at 70

seconds for each 400 meters.

An athlete who runs 8 x 400m / 70 seconds and jogs

400m recoveries (2-3 minutes) is not adapting to

sustained running.

This is not specific to 3200m racing.

2 Methods of recovery

for Interval Sessions

1. Start with slow repetitions with very short recovery

and progress reps faster

2. Start with very fast short repetitions with adequate

recovery and then to extend the distance of the rep.

with the original recovery retained

Examples Fast Pace Short Rep. method- Adequate Recovery:

16-20 x 200m in 35 seconds with 45-50 seconds rest. Progressing to 11-13 x 300m in 52 seconds with 55-60 seconds rest, then to 10-12x 400m in 70 seconds with 70-80 seconds rest, moving to 6-8 x 500m in 87.5 seconds with 85-90 seconds rest. Ultimately running 3-4 x 1Kilometer in 2:55 with 90-120 seconds rest!

With the first method (slow pace - short recovery), the aim is to speed up the repetitions as the athlete adapts to training. Athlete might start with 3-4 x 1Kilometer in 3:15 (10:24 / 3200m) with 90-120 seconds rest, over course of 10-12 weeks athlete would progress to doing 2:55/ 1 K (9:20 / 3200m).

Reference Point Training

Base = Mile Time Level 1 (4:00 – 4:15) Repeat Mile Times

• 85% 4:42 – 5:00

• 88% 4:32 – 4:50

• 91% 4:24 – 4:40

• 94% 4:15 – 4:31

Level 2 (4:15 – 4:30) Repeat Mile Times

• 85% 5:00 – 5:17

• 88% 4:50 – 5:07

• 91% 4:40 – 5:00

• 94% 4:31 – 4:47

Reference Point Training

Base = Mile Time Level 3 (4:30 – 4:45) Repeat Mile Times

• 85% 5:17 – 5:35

• 88% 5:07 – 5:23

• 91% 4:57 – 5:13

• 94% 4:47 – 5:03

Level 4 (4:45 – 5:00) Repeat Miles Times

• 85% 5:35 – 5:53

• 88% 5:24 – 5:41

• 91% 5:13 – 5:30

• 94% 5:00 – 5:16

Relationship between volume and intensity

for multi-tiered training, 400s for 1500-

10,000 meter runners Level Max

Speed for

1 mi.

Max Speed

for 400 m

Race Pace

5,000

1,500m

8-12

3k-5k

12-15

5k-10k

16-25

1 3:50

+/- 3

48

+/- 1

13:00 +/- 15

4:10

57-60

Seconds

62-64

Seconds

64-66

Seconds

2 4:00

+/- 3

50

+/- 1

13:30 +/- 15

4:20

59-62 64-66 66-68

3 4:10

+/- 3

52

+/- 1

14:00 +/- 15

4:30

61-64 66-68 68-70

4 4:20

+/- 3

54

+/- 1

14:30 +/- 15

4:40

63-66 68-70 70-72

5 4:30

+/- 3

56

+/- 1

15:00 +/- 15

4:50

66-68 70-72 72-74

6 4:40

+/- 3

58

+/- 1

15:30 +/- 15

5:00

68-70 72-74 74-76

7 4:50

+/- 3

60

+/- 1

16:00 +/- 15

5:10

70-72 74-76 76-78

8 5:00

+/- 3

62

+/- 1

16:30 +/- 15

5:20

72-74 76-78 78-80

9 5:10

+/- 3

64

+/- 1

17:00 +/- 15

5:30

74-76 78-80 80-82

Threshold Training

Work Category Threshold

% of Max VO2 80 – 88%

% of Max Velocity 85%

Definition Threshold Development

Lactate Response Breakpoint

Work Time for Training AdaptionSets of 20 minutes

or 40-70 minutes

Work Sets2 or 3 sets

Or 1 long set

21 Day Multi-Tiered

Training Cycle (Pre/Early)Sunday

18-

20%V

Monday

EZ

Doubles

Tuesday

85%I

Wednesday

12-15%V

Thursday

EZ

Doubles

Friday

AT

Tempo

Saturday

EZ

Doubles

Long

Run

AM

Drills

PM

AM

PM

1500

Moderate

Run

AM

Drills

PM

3K AM

PM

Long

Run

AM

Drills

PM

AM

PM

3K

Moderate

Run

AM

Drills

PM

5K AM

PM

Long

Run

AM

Drills

PM

AM

PM

5K

Moderate

Run

AM

Drills

PM

10K AM

PM

21 Day Cycle

(Training)

14 Day Cycle

(Competitive - Racing)

7-10 Day Cycle

(Peaking/Championship)

Credits & Great Reads Better Training for Distance Runners – Coe & Martin

The Competitive Runner’s Training Book – Dellinger

& Freeman

The Road to the Top – Joe Vigil

Theory & Methodology of Training – Bompa

Articles by Frank Horwill –

www.serpentine.org.uk/pages/advice_frank.html

Daniels’ Running Formula – Jack Daniels

Questions?