Adams State 5,000m Training

Damon Martin

Predictabilities 1,500m = X Base Time Ex: 3:50= 230 sec.

400m = ¼ X – 6.5 sec 57.5 - 6.5= 51 sec.

800m = ½ X – 2 sec 115 - 2 = 113sec/1.53

3,000m = 2 X + 36 sec 496 sec = 8:16

5,000m = 3 X + 2 min 39 sec 849 sec = 14:09

Predictabilities Inability to meet times below 1,500

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 1,500

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

Frank Horwill – 5k Training When an athlete moves up to the 5km distance from

1,500m what can be expected?

1,500m time x 3 + 3(+) minutes = poor endurance

1,500m time x 3 + 2:30 minutes = good endurance

1,500m time x 3 + 2:15 minutes = excellent endurance

Frank Horwill 5k Training Concept of too much rest

5k time of 13:57.5 requires 12.5 consecutive laps at 67

seconds for each 400 meters.

An athlete who runs 13 x 400m / 67 seconds and jogs 400m recoveries (2-3 minutes) is not adapting to sustained running.

This is not specific to 5km racing.

2 Methods to 5k 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. - Adequate Recovery: 25 x 200m in 33

seconds with 60 seconds rest. Progressing to 17 x 300m in 49 seconds with 60 seconds rest, then to 13 x 400m in 67 seconds with 60 seconds rest, moving to 10 x 500m in 83.75 seconds with 60 seconds rest. Ultimately running 3 x 1 mile in 4:28 with 60 seconds rest!

With the first method (slow pace - short recovery), the aim is to speed up the repetitions as the athlete adapts. Athlete might start with 4 x 1 mile in 5:00 (15:37.5 / 5km) with 60-90 seconds rest, over course of 12 weeks athlete would progress to doing 4:28/miles (13:57.5/ 5km).

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 in multi-tiered training for the 5,000 meter 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

58-60 Seconds

62-64 Seconds

64-66 Seconds

2 4:00 +/- 3

50 +/- 1

13:30 +/- 15 4:20

60-62 64-66 66-68

3 4:10 +/- 3

52 +/- 1

14:00 +/- 15 4:30

62-64 66-68 68-70

4 4:20 +/- 3

54 +/- 1

14:30 +/- 15 4:40

64-66 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 Adaption Sets of 20 minutes or 40-70 minutes

Work Sets 2 or 3 sets

Or 1 long set

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%)

21 Day Multi-Tiered Training Cycle (Pre/Early)

Sunday 18-

20%V

Monday EZ

Doubles

Tuesday 85%I

Wednesday12-15%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

Step Method/Unloading

14 Day Cycle (Racing)

7-10 Day Cycle

Peaking/Championship

Questions?