Terms & Tips
SUMMARY of FIVE TRAINING TYPES for MIDDLE DIST. & DISTANCE RUNNING
1.) Aerobic Conditioning:
- Efforts of 60-70% of max. heart rate
- “steady state” runs of 30 min. – 1 hour
Benefits:
- improves ability for running muscles to use oxygen efficiently
- improves joint & tendon strength
- improve capacity to store carbs & fats
- increase the number and size of mitochondria (power source/energy store in cells)
- increase amount and length of capillaries in muscles (improved oxygen transportation via blood)
2.) Anaerobic Conditioning:
- Efforts of 75-85% of max. heart rate
- “tempo pace” runs of 15 – 30 min.
Benefits:
- improve amount of blood that can be pumped in one heart beat (VO2 max)
- improve ability for “fast twitch” muscle fiber to utilize fuels efficiently
3.) Aerobic Capacity:
- Efforts of 90% of max. heart rate
- Long track “interval repeat” workouts (600 – 1200 meters)
Benefits:
- Improve all above benefits
- Establish “Lactate Threshold” in muscles. This is an increase in the ability to sustain faster paces over long distances without fatiguing.
4.) Anaerobic Capacity:
- Efforts of 100% of max. heart rate
- Short track “interval repeat” workouts (150 – 500 meters)
Benefits:
- Improve running efficiency, economy, leg strength and speed due to neurological response improvements in muscles
- Increased ability for muscles to tolerate high levels of “lactic acid” buildup (muscle waste product from exertion)
5.) Recovery Days:
- Efforts of 0-60% of max. heart rate
- Total rest or very easy jogging of 10 – 15 min.
Benefits:
- opportunity for muscles to recover and heal from repetitive motion.
- allows capalaries to build.
OTHER COMPONENTS of MIDDLE DIST. & DIST. TRAINING
STRIDES: 55m-100m @ 1mile-3mile race pace on flat, even straightaway
Benefits:
- Gain speed endurance
- Remove lactic acid from legs
LADDER STRIDES: 55m-100m strides run through segmented “ladder” of 3′-5’/segments.
Benefits:
- Helps improve stride length & frequency as well as proper foot plant for better gait efficiency
PICKUPS: gradually increase speed to all-out effort on flat, even straightaway for 55m-100m
Benefits:
- Gain leg “turnover”, leg speed
TURN-BURNERS: run 1mile-3mile race pace starting on back straightaway of a track @ 200m start. continue this pace coming off the turn; at this point, switch gears to all-out effort off the turn to halfway tothe finish line.(total distance = 150m)
Benefits:
- Same as above
- Improve finishing moves or “kick” at end of a race
CHASE ACCELERATIONS: (done w/ a training partner) same as turn burner only let your partner get a 20 yd. lead on you before you start. it helps if your training partner is a slower runner than you because ultimately the goal is to catch and pass your partner!
Benefits:
- same as above + simulation of chasing your competition to the finish line
LD’s: legs angled up on wall w/ back & hips flat on ground / floor for 5-8 min. after distance runs or tempo runs
Benefits:
- Keeps legs fresh by “draining” lactic acid buildup
PLYOMETRICS / SPEED DRILLS: vertical bounding and technique drills that help establish or improve fast twitch muscle fibers in lower extremities while improving overall running form, efficiency and economy.
LIGHT WEIGHT TRAINING: strengthens connective tissues in joints while increasing cardiovascular endurance
ABDOMINAL WORKOUTS: strengthens mid section where our center of gravity is based to give us good running posture, balance and superior biomechanics
STRETCHING: flexible muscles can become strong muscles, NOT THE OTHER WAY AROUND!!!
- 2 types: static & ballistic
The “Big 6” Stretches:
- Quadriceps
- Hamstrings
- Calves (soleus & gastroc)
- Adductor(groin) / Abductor(hips) / Hip-flexors
- Trunk / Lower back
- Neck & Shoulders
WARMUPS: 5-8 min. easy jogging(before track workouts only), plyometrics, 3-4 x 55m “pickups”(before track workouts only)
WARMDOWNS: 5-8 min. easy jogging(after track workouts only), strides, LD’s, 15 min. stretching, light weight work, hydrate
ACTIVE REST (A.R.): during interval track workouts. walking & jogging(mostly) for time period in between repeats on track.
TOTAL REST (T.R.): stationary rest between repeats but & NO SITTING or LEANING!!!
EFFORT: at what % of your max heart rate you are working.
PACE: an individual time per mile, 400m, 100m, etc. related to a particular % effort
