Download - Recipe for Running - Parts 1 and 2
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How will your Cross Country and Track
teams run faster?
A Recipe for Training Distance Runners
1
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These folks will help us out
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One more thought
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One more thought•Shunryu Suzuki
(aka Suzuki Roshi)
• Our tendency is to be interested in something that is growing in the garden, not in the bare soil itself. But if you want to have a good harvest, the most important thing is to make the soil rich and cultivate it well.
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Paraphrased for Coaches
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Paraphrased for Coaches
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Paraphrased for Coaches
• Our tendency is to be interested in in the workouts, not the science that underlies the workouts. But if you want your athletes to run well, the most important thing is to understand the physiology underlying
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Hans Selye
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Hans Selye
• The father of Stress?
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Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand
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Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck
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Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck– Cross country workout
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Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck– Cross country workout– Paper cut
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Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck– Cross country workout– Paper cut
• General Adaptation Syndrome (GAS)
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Selye’s General Adaptation Syndrome
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Selye’s General Adaptation Syndrome
Baseline - Is it Homeostasis or Fitness?
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Selye’s General Adaptation Syndrome
Baseline is the runner’s fitness !
Baseline - Is it Homeostasis or Fitness?
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Selye’s GAS for Track Coaches
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Selye’s GAS for Track Coaches
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Selye’s GAS for Track Coaches
Time
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Selye’s GAS for Track Coaches
Time
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Selye’s GAS for Track Coaches
Time
Workout
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout) Supercompenstation
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Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout)
When should you workout again?
Supercompenstation
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Selye’s GAS for Track Coaches
Time
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Selye’s GAS for Track Coaches
Time
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
2st Workout
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
2st Workout3nd Workout
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
2st Workout3nd Workout
4th Workout
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Improved Level of Fitness
2st Workout3nd Workout
4th Workout
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Improved Level of Fitness
4th Workout
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Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Improved Level of Fitness
4th Workout
This graph is the goal of
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A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
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A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout
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A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout
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A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout
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A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness
level. This is a tired athlete !
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A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness
level. This is a tired athlete !
How long do you wait until the next workout?
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Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
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Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
Day 1 Day 2 Day 3 Day 4Day 0
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Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
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Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
SUN MON TUES WEDSAT
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Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
SUN MON TUES WEDSAT
Remember, I’ve just made up this time continuum.
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Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
SUN MON TUES WEDSAT
Remember, I’ve just made up this time continuum. Unfortunately, the amount of recovery will vary between athletes.
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
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Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Mon, Wed, Fri, Mon, Wed
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Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Mon, Wed, Fri, Mon, WedSat, Tues, Fri, Mon, Thurs
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Simple Philosophic Question
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Simple Philosophic Question
• Philosophic Question - Do you error on the side of too many training days or too few?
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Simple Philosophic Question
• Philosophic Question - Do you error on the side of too many training days or too few?
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Simple Philosophic Question
• Philosophic Question - Do you error on the side of too many training days or too few?
• My Opinion - Most high school athletes should error on the side of fewer training days.
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Too Much or Too Little?
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Too Much or Too Little?
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Too Much or Too Little?
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Too Much or Too Little?
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Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Mon, Wed, Fri, Mon, WedSat, Tues, Fri, Mon, Thurs
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Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Tues, Fri, Mon, Thurs
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A Recipe for Faster Running
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A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
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15 min of Exercise Physiology
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15 min of Exercise Physiology
Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)
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15 min of Exercise Physiology
Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)
George Pincock47.33 400m46.24 4x400m split
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15 min of Exercise Physiology
Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)
George Pincock47.33 400m46.24 4x400m split
Brett Schoolmeester5th 2004 NCAA XC10,000m PR - 28:31
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How Long do these events last?
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How Long do these events last?
Discus4 seconds?5 seconds?
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How Long do these events last?
Discus4 seconds?5 seconds?
400m45 to 60 sec
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How Long do these events last?
Discus4 seconds?5 seconds?
400m45 to 60 sec
10,000m27 to 34
min
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Event length and Energy Systems
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Event length and Energy Systems
DiscusCreatine-Phosphate
System
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Event length and Energy Systems
DiscusCreatine-Phosphate
System
400mAnaerobic
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Event length and Energy Systems
DiscusCreatine-Phosphate
System
400mAnaerobic
10,000mAerobic
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DiscusCreatine-Phosphate
System
400mAnaerobic
10,000mAerobic
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Which Energy Systems affect XC?
DiscusCreatine-Phosphate
System
400mAnaerobic
10,000mAerobic
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Which Energy Systems affect XC?400m
Anaerobic
10,000mAerobic
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Which Energy Systems affect XC?
10,000mAerobic
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Aerobic System
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Aerobic System(means with oxygen)
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Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Aerobic System
(means without oxygen)
(means with oxygen)
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Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
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Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
What distance do HS XC athletes run in New Mexico?
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Which Energy System(s) will we focus on during Cross Country?
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Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross
county, in most states, is 5,000m.
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Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross
county, in most states, is 5,000m.• When you race 5,000m, what percentage
of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
![Page 106: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/106.jpg)
Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
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Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
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Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross
county, in most states, is 5,000m.• When you race 5,000m, what percentage
of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
• Aerobic provides 93% of the energy• Anaerobic only provides 7% of the energy
![Page 109: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/109.jpg)
• The race distance for high school cross county, in most states, is 5,000m.
• When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
• Aerobic provides 93% of the energy.• Anaerobic only provides 7% of the energy.
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The #1 reason to focus on the Aerobic system during cross country
• The race distance for high school cross county, in most states, is 5,000m.
• When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
• Aerobic provides 93% of the energy.• Anaerobic only provides 7% of the energy.
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A Recipe for Faster Running
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A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
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A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Silver - Marathon
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Silver - 100m
Silver - Marathon
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Silver - 100m
Silver - Marathon
Bronze - Marathon
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
22 years old VS 29 years old
Gold - 100m
Silver - 100m
Silver - Marathon
Bronze - Marathon
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
22 years old VS 29 years old21 years old VS 31 years old
Gold - 100m
Silver - 100m
Silver - Marathon
Bronze - Marathon
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Two more reasons to focus on the Aerobic Energy System
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly.
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly.
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Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly.
• Although the Anaerobic System will adapt to training, this system has a point of diminishing return.
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Anaerobic Energy System
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Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
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Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
• However, there comes a point where the interval training no longer improves the Anaerobic system.
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Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
• However, there comes a point where the interval training no longer improves the Anaerobic system.
• Why?
![Page 131: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/131.jpg)
Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
• However, there comes a point where the interval training no longer improves the Anaerobic system.
• Why?
Blood pH
![Page 132: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/132.jpg)
Anaerobic Energy System and Blood pH
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Below 7.0Acidic (like lemon juice)
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
7.2 - HS athlete’s blood pH
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
7.2 - HS athlete’s blood pH
6.9 - HS athlete’s blood pH after several hard interval workouts
![Page 139: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/139.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
7.2 - HS athlete’s blood pH
6.9 - HS athlete’s blood pH after several hard interval workouts 6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
![Page 141: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/141.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?
![Page 142: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/142.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?Lungs burn, metallic
taste in your mouth
![Page 143: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/143.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?Lungs burn, metallic
taste in your mouth
Hemingway called this “the taste of death”
![Page 144: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/144.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
![Page 145: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/145.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat these workouts lower the athlete’s blood pH.
![Page 146: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/146.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat these workouts lower the athlete’s blood pH.The goal of “interval training” is to move blood pHfrom a basic state to an acidic state.
![Page 147: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/147.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
![Page 148: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/148.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
![Page 149: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/149.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.
![Page 150: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/150.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8
weeks of “interval training”?
![Page 151: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/151.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8
weeks of “interval training”?
![Page 152: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/152.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8
weeks of “interval training”? This is
bad!
![Page 153: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/153.jpg)
Anaerobic Energy System and Blood pH
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Anaerobic Energy System and Blood pH
• The human body does will not allow blood pH to stay acidic for forever.
![Page 155: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/155.jpg)
Anaerobic Energy System and Blood pH
• The human body does will not allow blood pH to stay acidic for forever.
• If you try to keep pH low for longer then the 6 to 8 weeks, what happens?
![Page 156: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/156.jpg)
Anaerobic Energy System and Blood pH
• The human body does will not allow blood pH to stay acidic for forever.
• If you try to keep pH low for longer then the 6 to 8 weeks, what happens?
• Damaged adrenal glands, thyroids, lymph nodes, stomach lining.
![Page 157: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/157.jpg)
A Recipe for Faster Running
![Page 158: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/158.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
![Page 159: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/159.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.
![Page 160: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/160.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.• The Aerobic system can be developed
indefinitely.
![Page 161: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/161.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.• The Aerobic system can be developed
indefinitely.• Conversely, the Anaerobic system only
needs to be trained for 6 - 8 weeks to fully develop.
![Page 162: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/162.jpg)
![Page 163: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/163.jpg)
But the cross country season is longer than 8 weeks
![Page 164: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/164.jpg)
But the cross country season is longer than 8 weeks
• August 15th - first day of practice
![Page 165: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/165.jpg)
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet
![Page 166: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/166.jpg)
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.
![Page 167: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/167.jpg)
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..
![Page 168: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/168.jpg)
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..• If you started your training on July 4th,
then you will have 16 weeks to state.
![Page 169: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/169.jpg)
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..• If you started your training on July 4th,
then you will have 16 weeks to state.• If you took 3 weeks off after the state track
meet, then you will have 20 weeks to the state cross country meet.
![Page 170: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/170.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
![Page 171: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/171.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?
![Page 172: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/172.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
![Page 173: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/173.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Ideally, the athlete will peak when they race attheir lowest possible blood pH.
![Page 174: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/174.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Ideally, the athlete will peak when they race attheir lowest possible blood pH.
![Page 175: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/175.jpg)
A Recipe for Faster Running
![Page 176: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/176.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
![Page 177: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/177.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.
![Page 178: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/178.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.• The Aerobic system can be developed indefinitely.
![Page 179: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/179.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.• The Aerobic system can be developed indefinitely.• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop.
![Page 180: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/180.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.• The Aerobic system can be developed indefinitely.• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop.• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedence over anaerobic workouts and precede anaerobic workouts.
![Page 181: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/181.jpg)
![Page 182: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/182.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?
![Page 183: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/183.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?
![Page 184: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/184.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)
![Page 185: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/185.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet
![Page 186: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/186.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th
![Page 187: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/187.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC
![Page 188: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/188.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC• Summer before Junior year - started 3 weeks after
the state track meet
![Page 189: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/189.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC• Summer before Junior year - started 3 weeks after
the state track meet• If they started the anaerobic workouts in July of
their Junior year, they’ll likely be running poorly at the state meet in October or November.
![Page 190: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/190.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?
![Page 191: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/191.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?
![Page 192: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/192.jpg)
As your athletes start to train more weeks during the year, how will you
adjust their training?
![Page 193: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/193.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
![Page 194: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/194.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
Now we're ready for
![Page 195: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/195.jpg)
![Page 196: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/196.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
![Page 197: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/197.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
![Page 198: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/198.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
![Page 199: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/199.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics
![Page 200: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/200.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything
![Page 201: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/201.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything• I loved the first third of
each book
![Page 202: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/202.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything• I loved the first third of
each book• Both books became
increasingly difficult and less enjoyable the further I read
![Page 203: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/203.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything• I loved the first third of
each book• Both books became
increasingly difficult and less enjoyable the further I read
• The hardest part for you is over!
![Page 204: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/204.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
![Page 205: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/205.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?
![Page 206: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/206.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?Do you understand Selye?
![Page 207: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/207.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?Do you understand Selye?
![Page 208: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/208.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
![Page 209: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/209.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
![Page 210: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/210.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
![Page 211: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/211.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
![Page 212: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/212.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
![Page 213: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/213.jpg)
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
If you understand these two conceptsThen understanding the workouts is easy.
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
![Page 214: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/214.jpg)
Aerobic Workouts Continuous Running Workouts
![Page 215: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/215.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
![Page 216: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/216.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
![Page 217: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/217.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long RunFartlek (aka speedplay)
![Page 218: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/218.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long RunFartlek (aka speedplay)
Threshold Runs (aka tempo runs)
![Page 219: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/219.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
![Page 220: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/220.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run
![Page 221: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/221.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run
![Page 222: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/222.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run20% of weekly volume
![Page 223: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/223.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run20% of weekly volumeIf you’re running 30 miles a week - 6 miles
![Page 224: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/224.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run20% of weekly volume
Long run should be challenging - no jogging
If you’re running 30 miles a week - 6 miles
![Page 225: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/225.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or pace
Length of Run
Long RunThe long run is such a challenging workoutpsychologically that it might not be the rightworkout for new runners.
![Page 226: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/226.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or pace
Length of Run
Long Run
![Page 227: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/227.jpg)
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or pace
Length of Run
Long RunHowever, this is the best long term method to improve an athlete’s aerobic ability. Your athletes will definitely run faster if they run a weekly up-tempo, yet controlled, long run.
![Page 228: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/228.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or pace
Length of Run
Long RunFartlek (aka speedplay)
Threshold Runs (aka tempo runs)
![Page 229: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/229.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or pace
Length of Run
Fartlek (aka speedplay)
![Page 230: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/230.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)
![Page 231: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/231.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)
![Page 232: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/232.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)This is a continuous run, but the pace changes throughout the run
![Page 233: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/233.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)This is a continuous run, but the pace changes throughout the runFor example: 5 minute segments, with
2 min at “race pace” followed by 3 min “steady”. Repeat.
![Page 234: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/234.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)
![Page 235: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/235.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)I think Fartlek runs are underutilized by American
Coaches (both High School and Collegiate)
![Page 236: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/236.jpg)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)I think Fartlek runs are underutilized by American
Coaches (both High School and Collegiate)One of the keys of this workout is that it teaches athletes to pay attention to their “sensory data”*
This is really importantduring the cross country season because athletes
don’t get splits.
* Mark Wetmore’s term
![Page 237: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/237.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long RunFartlek (aka speedplay)
Threshold Runs (aka tempo runs)
![Page 238: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/238.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Threshold Runs (aka tempo runs)
![Page 239: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/239.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
Threshold Runs (aka tempo runs)
![Page 240: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/240.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
Threshold Runs (aka tempo runs)
![Page 241: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/241.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
The idea is to run aerobically, without goinginto the anaerobic energy system.
Threshold Runs (aka tempo runs)
![Page 242: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/242.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
The idea is to run aerobically, without goinginto the anaerobic energy system.
Threshold Runs (aka tempo runs)
Athletes should run race distance (or maybe 1.0 - 1.5 miles longer) at a “comfortably hard” pace.
![Page 243: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/243.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)
![Page 244: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/244.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
![Page 245: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/245.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
![Page 246: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/246.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
![Page 247: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/247.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
![Page 248: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/248.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
![Page 249: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/249.jpg)
Aerobic Workouts Continuous Running - Tempo Runs
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
His Vdot calculation for thepace of these workouts aregreat tools for coaches & athletes
![Page 250: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/250.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
![Page 251: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/251.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Mature athletes can and should be doing a weekly long run
![Page 252: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/252.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Mature athletes can and should be doing a weekly long runFartlek running is a great workout thatmost of us should be doing more of
![Page 253: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/253.jpg)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Mature athletes can and should be doing a weekly long runFartlek running is a great workout thatmost of us should be doing more ofUse Jack Daniels;
calculate Vdot
![Page 254: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/254.jpg)
Anaerobic Workouts Discontinuous Running Workouts
![Page 255: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/255.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
![Page 256: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/256.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
![Page 257: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/257.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
![Page 258: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/258.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
![Page 259: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/259.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
![Page 260: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/260.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
![Page 261: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/261.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
![Page 262: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/262.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsThe majority of repeat is aerobic
![Page 263: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/263.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsThe majority of repeat is aerobicWorkout - 5 x 4 min at race pace 2 min recovery jog
![Page 264: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/264.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
![Page 265: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/265.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsWhile this is a typical workout, is there abetter alternative?
![Page 266: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/266.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsWhile this is a typical workout, is there abetter alternative?YES!!!
![Page 267: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/267.jpg)
Anaerobic WorkoutsPoint of Reference
![Page 268: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/268.jpg)
Anaerobic WorkoutsPoint of Reference
![Page 269: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/269.jpg)
Anaerobic WorkoutsPoint of Reference
Start
![Page 270: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/270.jpg)
Anaerobic WorkoutsPoint of Reference
Start
![Page 271: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/271.jpg)
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
![Page 272: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/272.jpg)
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Recovery Jog
![Page 273: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/273.jpg)
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Recovery Jog
End of second repeat
![Page 274: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/274.jpg)
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Recovery Jog
End of second repeat
End of third repeat
![Page 275: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/275.jpg)
Anaerobic WorkoutsPoint of Reference
![Page 276: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/276.jpg)
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
![Page 277: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/277.jpg)
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
![Page 278: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/278.jpg)
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
First Repeat
![Page 279: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/279.jpg)
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
First RepeatSecond Repeat
![Page 280: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/280.jpg)
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
First RepeatSecond Repeat
Third Repeat
![Page 281: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/281.jpg)
Anaerobic WorkoutsPoint of Reference
aerobic anaerobic
![Page 282: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/282.jpg)
Anaerobic WorkoutsPoint of Reference
aerobic anaerobic
![Page 283: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/283.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?
aerobic anaerobic
![Page 284: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/284.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• Athletes must pay attention to their sensory data
to make their last repeat their best repeat
aerobic anaerobic
![Page 285: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/285.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• Athletes must pay attention to their sensory data
to make their last repeat their best repeat• If you remind the athletes to start easy, then the
majority of the workout will be aerobic
aerobic anaerobic
![Page 286: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/286.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• Athletes must pay attention to their sensory data
to make their last repeat their best repeat• If you remind the athletes to start easy, then the
majority of the workout will be aerobic• The workout can be repeated throughout the
season, becoming more anaerobic each time
aerobic anaerobic
![Page 287: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/287.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
![Page 288: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/288.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
![Page 289: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/289.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
End of second repeat
![Page 290: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/290.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
End of second repeatEnd of third repeat
![Page 291: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/291.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
End of second repeatEnd of third repeatThis workout is much more anaerobic than
the first!
![Page 292: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/292.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
aerobic anaerobic
![Page 293: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/293.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
aerobic anaerobic
Early Season Workout
![Page 294: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/294.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
aerobic anaerobic
Late Season Workout
![Page 295: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/295.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Late Season Workout
![Page 296: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/296.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Late Season Workout
First RepeatSecond Repeat
Third Repeat
![Page 297: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/297.jpg)
Anaerobic WorkoutsLate Season Point of Ref. Workout
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Late Season Workout
The last few repeatswill be completely anaerobic
First RepeatSecond Repeat
Third Repeat
![Page 298: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/298.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
![Page 299: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/299.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
![Page 300: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/300.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats
![Page 301: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/301.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats
![Page 302: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/302.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats
![Page 303: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/303.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!
![Page 304: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/304.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?Lungs burn, metallic
taste in your mouth
Hemingway called this “the taste of death”
![Page 305: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/305.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!
![Page 306: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/306.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!What ever you’ve done in the past is great!
![Page 307: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/307.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!
![Page 308: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/308.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!Longer repeats? - Try repeat 1,000s or 1,600s
![Page 309: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/309.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
![Page 310: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/310.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts
![Page 311: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/311.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts
![Page 312: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/312.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
These are the shortest workout of the year Sharpening Workouts
![Page 313: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/313.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
These are the shortest workout of the year Sharpening Workouts
Run these workouts in the last 10-14 days of the season
![Page 314: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/314.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
The shortest repeats of the year
These are the shortest workout of the year Sharpening Workouts
Run these workouts in the last 10-14 days of the season
![Page 315: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/315.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
The shortest repeats of the year
These are the shortest workout of the year Sharpening Workouts
Repeats start at race pace, then get faster
Run these workouts in the last 10-14 days of the season
![Page 316: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/316.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts - Examples
![Page 317: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/317.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
a) 6-8 x 400m with 1 min recovery
Sharpening Workouts - Examples
![Page 318: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/318.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
b) 500’s - Go hard for 100m, settle, then kick last 200m
a) 6-8 x 400m with 1 min recovery
Sharpening Workouts - Examples
![Page 319: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/319.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
b) 500’s - Go hard for 100m, settle, then kick last 200m
a) 6-8 x 400m with 1 min recovery
Sharpening Workouts - Examples
The idea is that you should feel fast in these workouts
![Page 320: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/320.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts - Why do ‘em?
![Page 321: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/321.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
1. It ensures that you are resting for the big meet
Sharpening Workouts - Why do ‘em?
![Page 322: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/322.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
2. Athletic, faster runners will respond well
1. It ensures that you are resting for the big meet
Sharpening Workouts - Why do ‘em?
![Page 323: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/323.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
2. Athletic, faster runners will respond well
1. It ensures that you are resting for the big meet
Sharpening Workouts - Why do ‘em?
3. For the aerobically fit athlete, the combination of less running and sharpening should result in PRs
![Page 324: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/324.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
![Page 325: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/325.jpg)
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
What will our season look like?
![Page 326: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/326.jpg)
The Colorado High SchoolCross Country Season
![Page 327: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/327.jpg)
The Colorado High SchoolCross Country Season
Mon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
![Page 328: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/328.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?
![Page 329: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/329.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
![Page 330: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/330.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Ideally, the athlete will peak when they race attheir lowest possible blood pH.
![Page 331: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/331.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
![Page 332: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/332.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
![Page 333: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/333.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
![Page 334: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/334.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
![Page 335: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/335.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster thanrace pace)
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
![Page 336: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/336.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster thanrace pace)
Length of Workout
Aerobic Repeats
![Page 337: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/337.jpg)
Anaerobic WorkoutsPoint of Reference
aerobic anaerobic
![Page 338: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/338.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?
aerobic anaerobic
![Page 339: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/339.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• You have to pay attention to their sensory data
to make your last repeat your best repeat
aerobic anaerobic
![Page 340: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/340.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• You have to pay attention to their sensory data
to make your last repeat your best repeat• If you remind yourself to start easy, then the
majority of the workout will be aerobic
aerobic anaerobic
![Page 341: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/341.jpg)
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• You have to pay attention to their sensory data
to make your last repeat your best repeat• If you remind yourself to start easy, then the
majority of the workout will be aerobic • The workout can be repeated throughout the
season, becoming more anaerobic each time
aerobic anaerobic
![Page 342: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/342.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
![Page 343: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/343.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
![Page 344: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/344.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
![Page 345: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/345.jpg)
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
![Page 346: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/346.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
![Page 347: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/347.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Aerobic Intervals - Point of Reference
![Page 348: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/348.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
![Page 349: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/349.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
![Page 350: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/350.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
![Page 351: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/351.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
![Page 352: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/352.jpg)
In Colorado, what meet do most athletes set PRs?
![Page 353: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/353.jpg)
In Colorado, what meet do most athletes set PRs?
• Though Laura Sturges calls it a “road race”…
![Page 354: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/354.jpg)
In Colorado, what meet do most athletes set PRs?
• Though Laura Sturges calls it a “road race”…• ….the Liberty Bell Invitational is the best chance
for your athletes to set PRs
![Page 355: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/355.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
![Page 356: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/356.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
![Page 357: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/357.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
![Page 358: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/358.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
![Page 359: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/359.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
![Page 360: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/360.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -
9.06.05
pH
![Page 361: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/361.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -
9.06.05Friday - 9.08.05
pH
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Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -
9.06.05Friday - 9.08.05
Monday - 9.11.05
pH
![Page 363: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/363.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
![Page 364: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/364.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
![Page 365: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/365.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
pH
![Page 366: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/366.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
pH
Liberty Bell - 9.15.05
![Page 367: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/367.jpg)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
pH pH
Liberty Bell - 9.15.05
Following one week of aerobic training - 9.22.05
![Page 368: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/368.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12
![Page 369: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/369.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
![Page 370: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/370.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7
![Page 371: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/371.jpg)
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7Week 8 9 10 11 12 13
![Page 372: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/372.jpg)
Queststions
95
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Mon Tue Wed Thur Fri Sat SunSpeed
development(medium)
Hard Workout
Easy run w/strides Shake Out Meet Easy Run Off
Fartlek Workout
(not a long run)
Easy run w/ strides
Hard Workout
Easy run w/strides Shake Out Big Meet
Active Recovery
or Off
Fartlek Workout
(nto a long run)
Easy run
Dumb Duel Meet Treat like a
light workout
Easy run w/strides
Shake Out InvitationalActive
Recovery or off
Easy run w/strides
Killer Workout
Easy run w/strides
Shake Out Big Meet Easy Run Off
Young Athlete - New to Running
![Page 375: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/375.jpg)
Mon Tue Wed Thur Fri Sat SunSpeed
development(medium)
Hard Workout
Easy run w/strides Shake Out Meet Easy Run Off
Fartlek Workout
(not a long run)
Easy run w/ strides
Hard Workout
Easy run w/strides Shake Out Big Meet
Active Recovery
or Off
Fartlek Workout
(nto a long run)
Easy run
Dumb Duel Meet Treat like a
light workout
Easy run w/strides
Shake Out InvitationalActive
Recovery or off
Easy run w/strides
Killer Workout
Easy run w/strides
Shake Out Big Meet Easy Run Off
Young Athlete - New to Running
![Page 376: Recipe for Running - Parts 1 and 2](https://reader033.vdocument.in/reader033/viewer/2022061307/54bd219f4a79596c5e8b45b7/html5/thumbnails/376.jpg)
Further Study
• USATF Coaching Education www.usatf.org• Level 1 - Very helpful when you are coaching
events that you’ve unfamiliar with• Level 2 - Great background in exercise
science, then you apply that knowledge to an event area.– Sprints/Hurdles– Jumps– Throws– Endurance
98
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Further Study
99
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Further Study
99
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Further Study
99
These are arguably the two most useful books for high school
coaches