Oxygen Demands for 5k/10k Runners

#1 limiting factor of a 5k/10k runner!

Steve LongFMC Running, LLC

Distance running is a training sport.• No box-and-one.• No dime defense.• No nickel defense.• No 3-2 zone.• No 2-3 zone.• No man-to-man.• No goal line defense.• So, what does this mean?

We focus on making ourselves better

•Different workouts have different benefits.•Stronger heart•Bigger arteries•Bone density•Lactate clearance•Chemical reactions•More endurance (energy)

Energy sources: Aerobic vs. Anaerobic• Aerobic respiration is with O2.• Stages include Glycolysis, Kreb Cycle, ETC. (36-38 ATP)• Pace? Types of runs?

• Anaerobic respiration is without O2.• Stages include Glycolysis (2 ATP)• Pace? Types of runs?

How fast can I run until I go anaerobic?

What’s your race distance?

The Oxygen Trail• Mouth/Nose• Lungs (efficiency)• Blood (volume/red blood cells/viscosity)• Heart (stroke volume/strength)• Arteries (elasticity)• Capillaries (size/location/efficiency)• Muscle cells (efficiency of O2 usage)

Base training (months leading up to peak)

Progression, progression, progression!• Every day serves a different purpose, but every day serves a purpose!• Monday: Long Run (LR) pace? purpose?• Tuesday: Short Pace Per Mile (SPPM) pace? purpose?• Wednesday: Recovery (Rec) pace? purpose?• Thursday: Long Pace Per Mile (LPPM) pace? purpose?• Friday: Recovery (Rec) pace? purpose?• Saturday: Base Unit (BU) pace? purpose?• Sunday: Recovery (Rec) pace? purpose?

Peaking (takes 27 weeks – one peak per year) •Monday: Low Side Intervals (LSI) 8x400m pace? purpose?• Tuesday: SPPM-LPPM & Anaerobic work•Wednesday: Recovery• Thursday: High Side Intervals (HSI) 12x400m• Friday: Recovery• Saturday: Race Day pace? purpose?• Sunday: Recovery

Takes Away’s•Oxygen is important to distance runners!•Know what your workout is doing for you!•Play the way your practice! •Focus on aerobic training!

Steve LongFMC Running, LLC.269-808-0613stevenlong04@yahoo.comwww.runotsego.com