threshold running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

Iowa Track and Field Coaches ClinicDecember 11th 2009

Friday, December 11, 2009

1. Focus on two quotes from two iconic coaches

“There are champions everywhere.” - Arthur Lydiard

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

1. Focus on two quotes from two iconic coaches“There are championseverywhere.” - Arthur Lydiard

2. Spend $50 and invite four good coaches to a BBQ

So how can a runner best develop their aerobic

metabolism?

So how can a runner best develop their aerobic

metabolism?What workouts best develop

the aerobic metabolism?coachjayjohnson.com

coachjayjohnson @ gmail.comFriday, December 11, 2009

What workouts best develop the aerobic metabolism?

✴Repeat 400’s

✴Repeat 400’s✴Repeat Miles

✴Repeat 400’s✴Repeat Miles✴Long runs

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m

A good coach could take any of these workouts and develop the aerobic metabolism...

A good coach could take any of these workouts and develop the aerobic metabolism...but it’s a lot easier to use these workouts to develop the aerobic metabolism.

✴Long runs✴Tempo runs✴Fartlek runs

but it’s a lot easier to use these workouts to develop the aerobic metabolism.

Which of theseis the hardest to teach?

Which of theseis the hardest to teach?Why?

Tempo runs.

Tempo runs.Because it’s about feel.

photo by Todd Straka of BoulderRunning.com

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard

photo by Todd Straka of BoulderRunning.com

Lydiard’s Ingredients

✴Long Aerobic RunningLydiard’s Ingredients

✴Long Aerobic Running✴Fartlek running

✴Long Aerobic Running✴Fartlek running✴ Jogging

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials✴Hill Training

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials✴Hill Training✴Developmental Races

…most of the questions that night focused on these two workouts, which leads me to believe that the majority of people don’t know the ingredients

I would argue that both Lydiard’s Long Run and Fartlek runs were types of threshold running...and threshold running is the key to becoming a better distance runner, regardless of primary race distance.

Threshold Run = Tempo Run = Steady State Run = etc.Friday, December 11, 2009

So what is “Threshold”?

These three books all talk about threshold training

Figure 4.2, Martin and Coe, Better Training for Distance Runners

Late season interval training

For the majority of the year you want to....

These three books all talk about threshold training

So what is the correct name for “Threshold” running?

What’s in a name?

✴ Jack Daniels, PhD

What’s in a name?

✴ Daniel’s Running Formula – 1st edition

What’s in a name?

✴ Daniel’s Running Formula – 2nd edition

What’s in a name?

✴ “Threshold: Tempo/Cruise”

What’s in a name?

✴ “Threshold: Tempo/Cruise”

✴ “86-88% VO2max”

What’s in a name?

✴ David Martin, PhD

What’s in a name?

✴ Better Training for Distance Runners

What’s in a name?

✴ Second Threshold

What’s in a name?

✴ Lactate Threshold?

What’s in a name?

✴ Ventilatory Threshold?

What’s in a name?

✴ “Lactate/Ventilatory Threshold”

What’s in a name?

✴ “Lactate/Ventilatory Threshold”

✴ “80%-90% of VO2max”

What’s in a name?

✴ Arthur Lydiard (sans PhD)

What’s in a name?

✴ His athletes earned 6 Olympic Medals, 4 Gold medals

What’s in a name?

✴ His athletes earned 6 Olympic Medals, 4 Gold medals

✴ Snell’s 1962 800m World Record: 1:44.3

✴Stood for 11 years

✴Ran on a grass track

✴Still the Oldest National Record recognized by the IAAF

What’s in a name?

“For best results, aim for a level of 70% to 100% of best aerobic effort.”

What’s in a name?

- p. 8, Running the Lydiard Way (1978)

What’s in a name?

- p. 8, Running the Lydiard Way (1978)

✴ That means 70-100% VO2max

What’s in a name?

70-100% VO2max is a huge range, so what’s the real answer?

✴Lydiard’s definition includes all three types of “aerobic development” running

✴Long Runs

✴Fartlek Running

✴Threshold Runs

✴Lydiard’s definition includes all three types of “aerobic development” running

✴Long Runs

✴Fartlek Running

✴Threshold Runs

Long Runs Fartlek Threshold

Slower Faster

Threshold Running How To

✴Where should you conduct these workouts?

✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts

✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds

✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal

✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea

✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea✴Loop at a local park – Good Idea

✴How do you know if an athlete is running too hard?

Use a Heart Rate Monitor?

✴How do you know if athletes are running too hard?

✴You watch them and learn their “tell”✴This will take some time, so...

✴You need to get some data every 60-90 seconds✴You need numerical data and optical data

How can I remember to to run a controlled threshold run?

Remember Ted Williams and Ben Hogan

How can I remember to to run a controlled threshold run?

✴ Ted’s strike zone is 77 baseballs

✴ The .400 zone is just 3 balls away from the .275 zone

✴ A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….

✴ …but the problem is it’s inches away from disaster

“After all, the point of tournament golf is to get command of a swing which, the more pressure you put on it, the better it works.”

- Ben Hogan

Five Lessons (p.14)

“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”

- Mark Wetmore

Practical Military Necessity

- Mark Wetmore

Practical Military Necessity Ideal Situation

✴How do you know if athletes are running too hard?✴You watch them and learn their “tell”✴This will take some time, so...

✴You need to get some data every 60-90 seconds✴You need numerical data and optical data

✴How do you know if athletes are running too hard?✴You watch them and learn their “tell”✴This will take some time, so...

✴You need to get some data every 60-90 seconds✴You need numerical data and optical data✴...but this is better than 8x400m in Aug. and Sep.

Threshold Running Check List To

Threshold Running Check List ToWhat don’t you want to have happen?

You don’t want them to run too hard in the workout

How do you know if they’re running too hard?

Teach them to pay attention to their breathing

C’mon….is paying attention to breathing really THAT important?

Yes !!!Friday, December 11, 2009

Threshold Running - Practical Application

Threshold Running - Practical Application✴ I put the ATs in the training

schedule (4 total for the fall XC season)

✴ Friday AM was the scheduled time

✴ 1st AT - 2 miles for women and 3.5 for men

✴ 4th AT - 3.5 for women and 5.0 for men

Did it work?

Did it work? No!

=Friday, December 11, 2009

Did it work? No!

=Friday, December 11, 2009

Threshold Running - Practical Application“The two arrangements were the same in the number of chestnuts did not change. But in the one case the animals were displeased, and in the other they were satisfied. The keeper had been willing to change his personal arrangement in order to meet the objective conditions. He lost nothing by it!”

- Chuang-Tzu

(translation by Thomas Merton)

So, I gave them what they thought were intervals

✴ 1600m loop at Mae Dennis Park

✴Two 800 Segments

✴Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200

✴Two 800 Segments

✴They ran race pace, then ran “steady”

✴Two 800 Segments

✴They ran race pace, then ran “steady”

✴I logged the data from each week and then showed them their

progression

Iowa Track and Field Coaches ClinicDecember 11th 2009

QuestionsFriday, December 11, 2009

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year

1. Add the key meet of the year2. Add two key meets?

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets8. Annoying meets - “Flip the script”

Question - Did your team have a great summer of training?

Yes!!!...then let ‘em have some fun at an early season meet and let them show off

Question - Do you have a release valve in your season? If not, why not?

This is more important for a serious, hard working team than a team who is just starting to establish a culture of hard work and fast racing.

Question - Is you team healthy and fit after a solid summer of training?

Yes???...then kill ‘em the week before school with two hard workouts...see where they’re at and scare them into seriousness for the rest of the season

You made the state meet

Congratulations!!!

You made the state meet

Congratulations!!!

...so keep ‘em smiling and keep them rested because “the hay is in the barn.”

...sort of ironic, isn’t it, that these workouts come after 16 other slides...

threshold running

repeat milesthese workouts

thesethese workouts

tempo runsthese workouts

long runs tempo

fartlek runsaerobic

s repeat miles

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