TrainingTraining

PresenterPresenterMarcus O’SullivanMarcus O’Sullivan

Just a little physiology:Just a little physiology:

3 energy systems3 energy systemstype of training reflects the type of type of training reflects the type of systemsystemyou can write a better training program you can write a better training program if you understand the systemsif you understand the systems

#1#1 Phosphate SystemPhosphate System short form of energy system (10 sec)short form of energy system (10 sec) no oxygen is neededno oxygen is needed no lactic acid is produced.no lactic acid is produced.

ATPATP ---- ADP + EnergyADP + EnergyFull Match Full Match strike it Burnt out match + Heat/Light, etc.strike it Burnt out match + Heat/Light, etc.

ADP + CP – ATP + CreatineADP + CP – ATP + CreatineATP storage is limited . . . . . . . . . . . . . . .. . 2 sec.ATP storage is limited . . . . . . . . . . . . . . .. . 2 sec.CP is limited. . . . . . . . . . . . . . . . . . . . . . . . . 6-8 sec.CP is limited. . . . . . . . . . . . . . . . . . . . . . . . . 6-8 sec.Creatine is re-synthesized to CP . . . . . . . . 3-5 min.Creatine is re-synthesized to CP . . . . . . . . 3-5 min.

#2#2 Oxygen SystemOxygen System

longer lasting energy system (1 – 1 ½ hours)longer lasting energy system (1 – 1 ½ hours) requires oxygenrequires oxygen requires fats and carbohydratesrequires fats and carbohydrates

Using fat which has unlimited storageUsing fat which has unlimited storageADP + Fat + Oxygen – ATP + CD + WaterADP + Fat + Oxygen – ATP + CD + Water

Using carbohydrates/glycogen (limited storage)Using carbohydrates/glycogen (limited storage)ADP + Glycogen + Oxygen – ATP + CD + WaterADP + Glycogen + Oxygen – ATP + CD + Water

Fats are utilized in low intensity running.Fats are utilized in low intensity running.Glycogen is utilized in more intense running.Glycogen is utilized in more intense running.

#3#3 Lactate SystemLactate System Carbohydrates/glycogen is requiredCarbohydrates/glycogen is required Lactic acid is no longer neutralizedLactic acid is no longer neutralized Lactic acid accumulates to form acidosisLactic acid accumulates to form acidosis Oxygen fades from this system.Oxygen fades from this system.

ADP + glycogen -- lactic acid + ATPADP + glycogen -- lactic acid + ATP

When is this system utilized?When is this system utilized?

•First 2-3 minutes of a raceFirst 2-3 minutes of a race•Surges & hillsSurges & hills•Final stages and sprint finishFinal stages and sprint finish

Important Points:Important Points: (1) Acidosis will damage muscle cell walls (1) Acidosis will damage muscle cell walls

and decrease aerobic capacityand decrease aerobic capacity (2) It can take from 24-96 hours for things to (2) It can take from 24-96 hours for things to

get back to normal.get back to normal. (3) Acidosis in the muscles can increase the (3) Acidosis in the muscles can increase the

chances of injury.chances of injury. (4) Glycogen reserves can be heavily (4) Glycogen reserves can be heavily

depleted.depleted.

Identify your Event and theIdentify your Event and theEnergy Systems NeededEnergy Systems Needed

EventCardiovascular

Aerobic%

VO2Anaerobic

%

10k 90% 10%

5k 80% 20%

1500m 60% 40%

800m 50% 50%

I. FINDING MAX HEART RATEI. FINDING MAX HEART RATE

Treadmill TestTreadmill Test Using a Heart Rate Monitor. Using a Heart Rate Monitor. Do not guess by using 220 minus your Do not guess by using 220 minus your

age as the often suggested method; age as the often suggested method; this can lead to errors in the this can lead to errors in the calculation.calculation.

II. ALTERNATIVE METHODS TO II. ALTERNATIVE METHODS TO MAXIMUM HEART RATE.MAXIMUM HEART RATE.

Jack Daniels VDOT tables can be used. Jack Daniels VDOT tables can be used. Take your 5K time, add a minute, divide by Take your 5K time, add a minute, divide by

5, and that will approximate your threshold 5, and that will approximate your threshold pace per 1000m. This pace will be your pace per 1000m. This pace will be your aerobic training. It can be used in repeats aerobic training. It can be used in repeats of 1000m’s or 1200m’s , or repeat miles . of 1000m’s or 1200m’s , or repeat miles . Anything faster than this will be more like Anything faster than this will be more like anaerobic work.anaerobic work.

Using The Heart Rate MonitorUsing The Heart Rate Monitor

Effort Effort Maximum Heart RateMaximum Heart Rate

Establishing Your Max Establishing Your Max Heart RateHeart Rate

Method 1 : Method 1 : 5k race5k race Method 2 : Method 2 : Mile on trackMile on track

Even Paced 8 minute mile Even Paced 8 minute mile Each 200 m split Total Time Each 200 m split Total Time

200 @ 1min 200 @ 1min200 @ 1min 200 @ 1min 200 @ 1min 400 @ 2min 200 @ 1min 400 @ 2min 200 @ 1min 600 @ 3min200 @ 1min 600 @ 3min 200 @ 1min 800 @ 4min200 @ 1min 800 @ 4min 200 @ 1min 1000 @ 5min200 @ 1min 1000 @ 5min 200 @ 1min 1200 @ 6min 200 @ 1min 1200 @ 6min 200 @ 1min 1400 @ 7min200 @ 1min 1400 @ 7min 200 @ 1min 1600 @ 8min200 @ 1min 1600 @ 8min

Maximum Heart Rate ApproachMaximum Heart Rate Approach Each 200 m split Total TimeEach 200 m split Total Time 200 @ 1min 20 sec 200 @ 1min 20 sec200 @ 1min 20 sec 200 @ 1min 20 sec 200 @ 1min 15 sec 400 @ 2min 35 sec200 @ 1min 15 sec 400 @ 2min 35 sec 200 @ 1min 10 sec 600 @ 3min 45 sec200 @ 1min 10 sec 600 @ 3min 45 sec 200 @ 1min 05 sec 800 @ 4min 50 sec200 @ 1min 05 sec 800 @ 4min 50 sec 200 @ 1min 1000@ 5min 50 sec200 @ 1min 1000@ 5min 50 sec 200 @ 55 sec 1200@ 6min 45 sec200 @ 55 sec 1200@ 6min 45 sec 200 @ 50 sec 1400@ 7min 35 sec200 @ 50 sec 1400@ 7min 35 sec 200 @ 45 sec 1600@ 8min 20 sec200 @ 45 sec 1600@ 8min 20 sec

In PracticeIn Practice

Tempo run (a steady state run for about Tempo run (a steady state run for about 20 to 25 minutes) : Keep Heart Rate at 20 to 25 minutes) : Keep Heart Rate at 85% of the maximum already established.85% of the maximum already established.

Repeat 800’s or miles: 90% of maximum Repeat 800’s or miles: 90% of maximum but take enough rest in between for a but take enough rest in between for a recovery recovery

I. HEART RATE CORRELATION I. HEART RATE CORRELATION TO TRAINING.TO TRAINING.

Easy jogging and runsEasy jogging and runs Steady runsSteady runs TempoTempo ThresholdThreshold Extensive Intensive RunningExtensive Intensive Running

2 5 0 2 5 0

2 2 5 2 2 5

2 0 0 2 0 0

1 7 5 1 7 5

1 5 0 1 5 0

1 2 5 1 2 5

1 0 0 1 0 0

7 5 7 5

5 0 5 0

2 5 2 5

00 :0 0 :0 0 0 :1 0 :0 0 0 :2 0 :0 0 0 :3 0 :0 0 0 :4 0 :0 0 0 :5 0 :0 0 1 :0 0 :0 0

HR [b p m ] HR [b p m ]

T im e

P e rs o n

E x e rc i s e

S p o rt

No te

Da te

T im e

Du ra t i o n

S e l e c t i o n

M a x . HR

Dis ta n c e

He a rt ra te L im i t s 1

L im i t s 2

L im i t s 3

m a rc u s

1 0 /1 8 /2 0 0 2 1 0 :5 6 AM

Ru n n in g

1 0 :5 6 :4 8 A M

1 0 /1 8 /2 0 0 2

1 :0 0 :4 3 .0

0 :0 0 :0 0 - 1 :0 0 :4 0 (1 :0 0 :4 0 .0 )

1 8 0

1 6 3 / 2 3 4 8 0 - 1 6 0

8 0 - 1 6 0

8 0 - 1 6 0

1 2 3

T i m e : 0 : 0 0 : 0 0 H R: 0 b p m

2 5 0 2 5 0

2 2 5 2 2 5

2 0 0 2 0 0

1 7 5 1 7 5

1 5 0 1 5 0

1 2 5 1 2 5

1 0 0 1 0 0

7 5 7 5

5 0 5 0

2 5 2 5

00 :0 0 :0 0 0 :0 5 :0 0 0 :1 0 :0 0 0 :1 5 :0 0 0 :2 0 :0 0 0 :2 5 :0 0 0 :3 0 :0 0

HR [b p m ] HR [b p m ]

T im e

P e rs o n

E x e rc i s e

S p o rt

No te

Da te

T im e

Du ra t i o n

S e l e c t i o n

M a x . HR

Dis ta n c e

He a rt ra te L im i t s 1

L im i t s 2

L im i t s 3

m a rc u s

1 0 /1 /2 0 0 2 3 :4 0 P M

Ru n n in g

3 :4 0 :1 3 PM

1 0 /1 /2 0 0 2

0 :3 3 :3 5 .0

0 :0 0 :0 0 - 0 :3 3 :3 0 (0 :3 3 :3 0 .0 )

1 8 0

1 6 5 / 1 8 1 8 0 - 1 6 0

8 0 - 1 6 0

8 0 - 1 6 0

T i m e : 0 : 0 0 : 0 0 H R: 8 5 b p m

2 5 0 2 5 0

2 2 5 2 2 5

2 0 0 2 0 0

1 7 5 1 7 5

1 5 0 1 5 0

1 2 5 1 2 5

1 0 0 1 0 0

7 5 7 5

5 0 5 0

2 5 2 5

00 :0 0 :0 0 0 :0 5 :0 0 0 :1 0 :0 0 0 :1 5 :0 0 0 :2 0 :0 0 0 :2 5 :0 0 0 :3 0 :0 0 0 :3 5 :0 0

HR [b p m ] HR [b p m ]

T im e

P e rs o n

E x e rc i s e

S p o rt

No te

Da te

T im e

Du ra t i o n

S e l e c t i o n

M a x . HR

Dis ta n c e

He a rt ra te L im i t s 1

L im i t s 2

L im i t s 3

m a rc u s

1 0 /1 7 /2 0 0 2 4 :0 9 PM

Ru n n in g

4 :0 9 :3 6 PM

1 0 /1 7 /2 0 0 2

0 :3 7 :2 4 .0

0 :0 0 :0 0 - 0 :3 7 :2 0 (0 :3 7 :2 0 .0 )

1 8 0

1 5 3 / 1 8 9 8 0 - 1 6 0

8 0 - 1 6 0

8 0 - 1 6 0

T i m e : 0 : 0 0 : 0 0 H R: 1 2 6 b p m

Putting It TogetherPutting It Together

Find Your Event and Find Your Event and Look for the BalanceLook for the Balance

Cross CountryCross Country Challenges:Challenges:

Getting the athlete started early; e.g., Getting the athlete started early; e.g., vacation, rules preventing early steam start, vacation, rules preventing early steam start, kids working over the summerkids working over the summer

Accommodating the racing schedule – with so Accommodating the racing schedule – with so many races it is important to integrate races many races it is important to integrate races as a full part of trainingas a full part of training

Too many racesToo many races

Suggestions to Alleviate the Suggestions to Alleviate the ChallengesChallenges

Reach out to the athletes before school finishes for the Reach out to the athletes before school finishes for the summer. E-mail will work well here. Just get them summer. E-mail will work well here. Just get them running and emphasize a 10% increase in the mileage running and emphasize a 10% increase in the mileage from previous year.from previous year.

Emphasize the importance of keeping a running diary.Emphasize the importance of keeping a running diary. Establish a good working relationship with your Establish a good working relationship with your

administration to help them understand the importance administration to help them understand the importance of not over racing.of not over racing.

If possible, try to incorporate a dual meet into training If possible, try to incorporate a dual meet into training and use as a tempo/threshold type workout. and use as a tempo/threshold type workout.

Rotate the team on the racing schedule if it is large Rotate the team on the racing schedule if it is large enough.enough.

Push Vs. PullPush Vs. Pull

Push:Push: Positives: Positives: Non invasive type training. Therefore, the intensity is Non invasive type training. Therefore, the intensity is

manageable and there is less chance of injury and less manageable and there is less chance of injury and less hemoglobin iron problems.hemoglobin iron problems.

Recovery time is quicker after this type of a workout. Recovery time is quicker after this type of a workout. It builds oxygen carrying capacity essential for all distance It builds oxygen carrying capacity essential for all distance

running.running. Very good indicator and predictor of racing times.Very good indicator and predictor of racing times.

Negatives:Negatives:It’s so counterintuitive to most athletes. How can running slower It’s so counterintuitive to most athletes. How can running slower than race pace make you run fast? In the early stages of it’s than race pace make you run fast? In the early stages of it’s application in training, you will need to explain the importance of application in training, you will need to explain the importance of doing it. Don’t ram it down their throats – explain why it is so doing it. Don’t ram it down their throats – explain why it is so important. Most athletes will buy into it this way.important. Most athletes will buy into it this way.

Some athletes (particularly in young girls) can’t gain confidence Some athletes (particularly in young girls) can’t gain confidence in the early stages and you will have to work around the athlete. in the early stages and you will have to work around the athlete. A few harder intervals along with the threshold will remedy this. A few harder intervals along with the threshold will remedy this. However, constant communication and teaching is important.However, constant communication and teaching is important.

Pull:Pull:Positives:Positives: It does increase VO2It does increase VO2 It will give the athlete confidenceIt will give the athlete confidence It is essential – but in small dosesIt is essential – but in small doses

Negatives:Negatives: Invasive Training: These workouts take longer to Invasive Training: These workouts take longer to

recovery (sometimes up to 96 hours) and there is the recovery (sometimes up to 96 hours) and there is the chance that a second workout or a race too close to chance that a second workout or a race too close to this workout will impede the seasonal performance of this workout will impede the seasonal performance of the athlete. the athlete.

Can lead to low hemoglobin and iron depletion.Can lead to low hemoglobin and iron depletion. Can bring a peak on too early and consequently bring Can bring a peak on too early and consequently bring

the season to a quick ending.the season to a quick ending. Can quickly deplete glycogen stores and bring the Can quickly deplete glycogen stores and bring the

athlete into glycogen creep.athlete into glycogen creep.

Push/AerobicPush/Aerobic Pull/AnaerobicPull/Anaerobic 6-8 x 1000m6-8 x 1000m 5 x 1000m5 x 1000m @ 15K pace@ 15K pace @ 5K pace@ 5K pace with 60 sec. recoverywith 60 sec. recovery with 3-4 min. with 3-4 min.

recoveryrecovery

5 x mile5 x mile 3-4 x mile3-4 x mile @ 15K pace@ 15K pace @ 5K pace@ 5K pace with 90 sec. recoverywith 90 sec. recovery with 4 min. with 4 min.

recoveryrecovery

16 x 40016 x 400 10-12 x 40010-12 x 400 @ 10K pace@ 10K pace @ 5K pace@ 5K pace with 100 steady jogwith 100 steady jog with 200-400 jogwith 200-400 jog

Putting it all TogetherPutting it all Together

TransitionTransition Now that the build-up phase is complete (push Now that the build-up phase is complete (push

strategy), a transition into the track season can strategy), a transition into the track season can be done with VO2 type workouts (pull strategy).be done with VO2 type workouts (pull strategy).Example:Example:

5 x 1000m @ 5k pace with 3-3 1/2 min. 5 x 1000m @ 5k pace with 3-3 1/2 min. recoveryrecovery

oror 4 x 1200m @ 5k pace with 4 min. 4 x 1200m @ 5k pace with 4 min. recoveryrecovery

oror 6 x 800m @ 5k pace with 3 min. 6 x 800m @ 5k pace with 3 min. recoveryrecovery

This transition will take about 4 weeks. One workout per week is This transition will take about 4 weeks. One workout per week is ample. The transition can be enhanced by taking the workouts above ample. The transition can be enhanced by taking the workouts above and adapt them to the event you are training for.and adapt them to the event you are training for.

Example 1: Example 1: 1600 meters1600 meters 4 x 300 @ (pace: the athlete can race at that 4 x 300 @ (pace: the athlete can race at that

time)time) with 100 jog. After the set is complete, give the with 100 jog. After the set is complete, give the

athlete 5 min. to recovery; i.e. the athlete who is athlete 5 min. to recovery; i.e. the athlete who is in 4.40 1600 meter shape can run the following:in 4.40 1600 meter shape can run the following:

oror (4 x 300 @ 52-53 with 100 jog) x 3 with 5 (4 x 300 @ 52-53 with 100 jog) x 3 with 5 min. recovery between the set. min. recovery between the set.

oror (3 x 300 @ 52/53 with 100 jog) x 3-4 times (3 x 300 @ 52/53 with 100 jog) x 3-4 times with 5 min. recovery between sets.with 5 min. recovery between sets.

Example 2:Example 2: 800 m800 m 4 x 200 (@ pace you think the athlete can race 4 x 200 (@ pace you think the athlete can race

at that time) with 100 jog and 5 min. between at that time) with 100 jog and 5 min. between the sets; i.e., an athlete who can run 2 min. for the sets; i.e., an athlete who can run 2 min. for 800 can run the following:800 can run the following:

oror (4 x 200 @ 30 sec. with 100 jog) x 3 with (4 x 200 @ 30 sec. with 100 jog) x 3 with 5 minutes between the sets.5 minutes between the sets.

This transition will keep the athlete close to race This transition will keep the athlete close to race pace while developing his or her VO2 capacity.pace while developing his or her VO2 capacity.

Note: Err on the side of caution when guessing what they can run for their event. Note: Err on the side of caution when guessing what they can run for their event. Bear in mind that the transition will be done before the season starts and you will Bear in mind that the transition will be done before the season starts and you will

have to estimate their racing ability at that particular time of year. have to estimate their racing ability at that particular time of year.

Visual sign: The athlete should be able to complete Set 1 without difficulty. Half Visual sign: The athlete should be able to complete Set 1 without difficulty. Half of Set 2 should be challenging and most if not all of Set 3 should be a challenge.of Set 2 should be challenging and most if not all of Set 3 should be a challenge.

Speed WorkSpeed Work

This will be introduced @ the end of the This will be introduced @ the end of the transition phase to develop VO2.transition phase to develop VO2.

It will be sub race pace with very good It will be sub race pace with very good amounts of recovery.amounts of recovery.

Example:Example:Race type of speed workRace type of speed work5K – 8 x 400 @ 3K pace with 3 min. recovery.5K – 8 x 400 @ 3K pace with 3 min. recovery.3K – 6 – 8 x 400 @ 1600 – 3K pace with 3 min. recovery.3K – 6 – 8 x 400 @ 1600 – 3K pace with 3 min. recovery.1600 – 4-6 x 400 @ 1600 pace with 3 min. recovery.1600 – 4-6 x 400 @ 1600 pace with 3 min. recovery.800 – 3-4 x 400 @ sub 800 race pace with 3 min. recovery800 – 3-4 x 400 @ sub 800 race pace with 3 min. recovery

Lactate Tolerance:Lactate Tolerance: Training to develop the ability to race with large Training to develop the ability to race with large

quantities of lactate.quantities of lactate.

The workouts will be shortThe workouts will be short Split 600’sSplit 600’s Split 800’sSplit 800’s

Example:Example:800 meter athlete with 2.00 ability:800 meter athlete with 2.00 ability:(400 @ just slower than 800 pace – 20 second standing recovery (400 @ just slower than 800 pace – 20 second standing recovery

with 200 very hard) x 2-3 times with a 5-6 min. recovery.with 200 very hard) x 2-3 times with a 5-6 min. recovery.400 @ 62 with 20 second recovery followed by 200 @ hard as they 400 @ 62 with 20 second recovery followed by 200 @ hard as they

can.can.This can be done 2-3 times with 5-6 min. recovery.This can be done 2-3 times with 5-6 min. recovery.(600 @ 1600 pace or a bit quicker – 20 second standing recovery (600 @ 1600 pace or a bit quicker – 20 second standing recovery

with 200 meters very hard) x 3-4 times with 5-6 min. recovery.with 200 meters very hard) x 3-4 times with 5-6 min. recovery.(600 @ 1.36 – 20 second recovery followed by 200 meters hard) x 3-(600 @ 1.36 – 20 second recovery followed by 200 meters hard) x 3-

4 times with 6 minute recovery.4 times with 6 minute recovery.

Lactate DiffusionLactate Diffusion To teach the body to diffuse lactate in a race.To teach the body to diffuse lactate in a race. e.g., (300 meters very hard – 20 sec. standing e.g., (300 meters very hard – 20 sec. standing

recovery followed by 400-600 meters @ tempo recovery followed by 400-600 meters @ tempo to threshold) x 4 times with 5 min. recovery.to threshold) x 4 times with 5 min. recovery.

This is a hard effort of 300 meters followed by a This is a hard effort of 300 meters followed by a slow 400 to 600 meters. The athlete will have slow 400 to 600 meters. The athlete will have legs feeling like “jelly” when they set out for the legs feeling like “jelly” when they set out for the slower portion; however, if it is done correctly, slower portion; however, if it is done correctly, they should be recovering as the slower portion they should be recovering as the slower portion comes to a close.comes to a close.

Speed & FormSpeed & Form Drills and short speed work – strides and 40 meter pick Drills and short speed work – strides and 40 meter pick

ups can be done throughout the year. This will aid in all ups can be done throughout the year. This will aid in all transition moving from cardio build-up to VO2. This can transition moving from cardio build-up to VO2. This can be performed all year round with intervals and breaks be performed all year round with intervals and breaks

with the regular seasonwith the regular season 100 @ 17 sec.100 @ 17 sec. Walk back to 110 metersWalk back to 110 meters 110 @ 18 sec.110 @ 18 sec. Walk back to 120 metersWalk back to 120 meters 120 @ 19 sec.120 @ 19 sec. Walk back to 130 metersWalk back to 130 meters 130 @ 20 sec.130 @ 20 sec. Walk back to 140 metersWalk back to 140 meters 140 @ 21 sec…………140 @ 21 sec………… Continue to Continue to 200 @ 27 sec.200 @ 27 sec.

Speed Workout:Speed Workout: Can be used as a secondary workout of the Can be used as a secondary workout of the

week – fun for the athletes. There is no need to week – fun for the athletes. There is no need to go all the way to the 200 meter start. Any go all the way to the 200 meter start. Any number of repeats is good. The key is to start number of repeats is good. The key is to start the first interval (100 meters) at the correct pace. the first interval (100 meters) at the correct pace. It’s harder to do than you think as the pace It’s harder to do than you think as the pace starts out relatively slow and gradually picks up starts out relatively slow and gradually picks up with the additional second not matching the 10 with the additional second not matching the 10 meter increase in distance.meter increase in distance.

Note: Keep it away from all major races. It can Note: Keep it away from all major races. It can leave the legs heavy for a couple of days.leave the legs heavy for a couple of days.

Questions & AnswersQuestions & Answers