adams state 5,000m training...examples fast pace short rep. method- adequate recovery: 16-20 x 200m...
TRANSCRIPT
Adams State
Distance
TrainingDamon Martin
Lauren Martin
Yakolev’s Model
Yakovlev’s Model applied
to varying stimuli
Step method Adaptations Skill - lesson to lesson
Flexibility – day to day
Speed – week to week
Strength – month to month
Endurance – year to year
Step Method/Unloading
Cardiovascular Adaptation to
exercise
Approximately 28 to 30 days
I II III
9-10 days
70%
9-10 days
20% (90%)
9-10 days
10% (100%)
Predictabilities1,500m = X Base Time Ex: 4:00= 240 sec.
400m = ¼ X – 6.5 sec 60.0 - 6.5= 53.5 sec.
800m = ½ X – 2 sec 120 - 2 = 118sec/1.58
3,000m = 2 X + 36 sec 516 sec = 8:36
5,000m = 3 X + 2 min 39 sec 879 sec = 14:39
*Convert 1600m time into seconds then divide by 16, then multiply by 15 to get 1500m time
4:16=256 seconds divided by 16 = 16 seconds, 16 X 15 = 240 seconds = 4:00 for 1500m
Predictabilities Inability to meet times below 1,500m
Lack anaerobic development
Do a lot of lactate tolerance work, long speed, intermittent work of 30 sec to 2 min in duration
Exceed anaerobic threshold work slightly (4mmL-5mmL)
Inability to meet times above 1,500m
Lack of aerobic development
Do a lot of steady state work (volume)
Work close to anaerobic threshold level (3.6mmL-3.8mmL)
Remember adaptation processes are not an overnight phenomenon, but require the development of long term goals
Every training program requires that the coach-athlete continue to have an emphasis on the weak suit
5 tier System Incorporate workout for 2 race distances below your
target event
One workout Target Event
Incorporate workout for 2 race distances above your
target event
Workouts dispersed over a 10, 14, or 21 day cycle
Easy day, long and recovery runs - fill days
1600M (400, 800, 1600, 3200, 5000)
Frank Horwill’s
Concept of too much rest
3200m time of 9:20 requires 8 consecutive laps at 70
seconds for each 400 meters.
An athlete who runs 8 x 400m / 70 seconds and jogs
400m recoveries (2-3 minutes) is not adapting to
sustained running.
This is not specific to 3200m racing.
2 Methods of recovery
for Interval Sessions
1. Start with slow repetitions with very short recovery
and progress reps faster
2. Start with very fast short repetitions with adequate
recovery and then to extend the distance of the rep.
with the original recovery retained
Examples Fast Pace Short Rep. method- Adequate Recovery:
16-20 x 200m in 35 seconds with 45-50 seconds rest. Progressing to 11-13 x 300m in 52 seconds with 55-60 seconds rest, then to 10-12x 400m in 70 seconds with 70-80 seconds rest, moving to 6-8 x 500m in 87.5 seconds with 85-90 seconds rest. Ultimately running 3-4 x 1Kilometer in 2:55 with 90-120 seconds rest!
With the first method (slow pace - short recovery), the aim is to speed up the repetitions as the athlete adapts to training. Athlete might start with 3-4 x 1Kilometer in 3:15 (10:24 / 3200m) with 90-120 seconds rest, over course of 10-12 weeks athlete would progress to doing 2:55/ 1 K (9:20 / 3200m).
Reference Point Training
Base = Mile Time Level 1 (4:00 – 4:15) Repeat Mile Times
• 85% 4:42 – 5:00
• 88% 4:32 – 4:50
• 91% 4:24 – 4:40
• 94% 4:15 – 4:31
Level 2 (4:15 – 4:30) Repeat Mile Times
• 85% 5:00 – 5:17
• 88% 4:50 – 5:07
• 91% 4:40 – 5:00
• 94% 4:31 – 4:47
Reference Point Training
Base = Mile Time Level 3 (4:30 – 4:45) Repeat Mile Times
• 85% 5:17 – 5:35
• 88% 5:07 – 5:23
• 91% 4:57 – 5:13
• 94% 4:47 – 5:03
Level 4 (4:45 – 5:00) Repeat Miles Times
• 85% 5:35 – 5:53
• 88% 5:24 – 5:41
• 91% 5:13 – 5:30
• 94% 5:00 – 5:16
Relationship between volume and intensity
for multi-tiered training, 400s for 1500-
10,000 meter runners Level Max
Speed for
1 mi.
Max Speed
for 400 m
Race Pace
5,000
1,500m
8-12
3k-5k
12-15
5k-10k
16-25
1 3:50
+/- 3
48
+/- 1
13:00 +/- 15
4:10
57-60
Seconds
62-64
Seconds
64-66
Seconds
2 4:00
+/- 3
50
+/- 1
13:30 +/- 15
4:20
59-62 64-66 66-68
3 4:10
+/- 3
52
+/- 1
14:00 +/- 15
4:30
61-64 66-68 68-70
4 4:20
+/- 3
54
+/- 1
14:30 +/- 15
4:40
63-66 68-70 70-72
5 4:30
+/- 3
56
+/- 1
15:00 +/- 15
4:50
66-68 70-72 72-74
6 4:40
+/- 3
58
+/- 1
15:30 +/- 15
5:00
68-70 72-74 74-76
7 4:50
+/- 3
60
+/- 1
16:00 +/- 15
5:10
70-72 74-76 76-78
8 5:00
+/- 3
62
+/- 1
16:30 +/- 15
5:20
72-74 76-78 78-80
9 5:10
+/- 3
64
+/- 1
17:00 +/- 15
5:30
74-76 78-80 80-82
Threshold Training
Work Category Threshold
% of Max VO2 80 – 88%
% of Max Velocity 85%
Definition Threshold Development
Lactate Response Breakpoint
Work Time for Training AdaptionSets of 20 minutes
or 40-70 minutes
Work Sets2 or 3 sets
Or 1 long set
21 Day Multi-Tiered
Training Cycle (Pre/Early)Sunday
18-
20%V
Monday
EZ
Doubles
Tuesday
85%I
Wednesday
12-15%V
Thursday
EZ
Doubles
Friday
AT
Tempo
Saturday
EZ
Doubles
Long
Run
AM
Drills
PM
AM
PM
1500
Moderate
Run
AM
Drills
PM
3K AM
PM
Long
Run
AM
Drills
PM
AM
PM
3K
Moderate
Run
AM
Drills
PM
5K AM
PM
Long
Run
AM
Drills
PM
AM
PM
5K
Moderate
Run
AM
Drills
PM
10K AM
PM
21 Day Cycle
(Training)
14 Day Cycle
(Competitive - Racing)
7-10 Day Cycle
(Peaking/Championship)
Credits & Great Reads Better Training for Distance Runners – Coe & Martin
The Competitive Runner’s Training Book – Dellinger
& Freeman
The Road to the Top – Joe Vigil
Theory & Methodology of Training – Bompa
Articles by Frank Horwill –
www.serpentine.org.uk/pages/advice_frank.html
Daniels’ Running Formula – Jack Daniels
Questions?