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)
• increases the size of heart for managing larger volume of oxygenated blood flow
• 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:

• increases the size of heart for managing larger volume of oxygenated blood flow
• 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:

1. Quadriceps
2. Hamstrings
3. Calves (soleus & gastroc)
4. Adductor(groin) / Abductor(hips) / Hip-flexors
5. Trunk / Lower back
6. 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