Training for Endurance Performance

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Training for Endurance Performance"

Transcription

1 Training for Endurance Performance Some Considerations All the answers No-one Everyone is different Jack Daniels Center for High Altitude Training Flagstaff, Arizona Coach s job Wasted time training Coaches Scientists Athletes are people Achieve basic fitness Test when fit Avoid injury Focus on the task The 5 Ingredients of Success 1 Inherent Ability #1 Inherent Ability Anatomical 2 Motivation 3 Opportunity Biomechanical Physiological 4 Direction Intrinsic #2 Motivation Types of Individuals 1 Great ability + High motivation Champion Not parents 2 Great ability + Low motivation Coach frustrator Not peers 3 Little ability + High motivation Self frustrator Not coach 4 Little ability + Low motivation No show 1

2 Facilities #3 Opportunity Program #4 Direction Competition Equipment Travel Teacher Coach The potential for negative How Do We Train? The surviving-egg theory? What my coach did to me? What do the champions do? We need some guiding principles A Week in High School 1967 Sun 10 miles in 63 minutes Mon 3X X X X1500 Tue 150s + 600s s + 200s Wed Thu 2:45 Fri Fartlek session on the track Sat Race day American HS Record Holder 5k Longest single training run? 66 miles Most miles in 1 week? 360 miles Weekly average for 6 weeks? 300 miles Greatest weekly average/yr? 240 miles Figure average of 8-9 MPH = much time Principles of Training 1 The body reacts to stress 2 Specificity 3 Benefit depends on type of stress 4 Rate of achievement 5 Personal limits 6 Diminishing return & accelerating setbacks 7 Ease of maintenance 2

3 Rate of Achievement w/10min 3X each week Improvement (or not) with Increased Stress More stress 100% Diminishing Return Accelerating Setbacks Reaching Potential #5 Luck 50% Setbacks The Final Ingredient of Success Training Intensity Training for Endurance Performance Aerobic Profiles 70 Jack Daniels Center for High Altitude Training Flagstaff, Arizona ml. kg -1 Economy Curves 60 Velocity m.min-1 3

4 1.1 F Race duration & F What Does Tell You? Economy Curve ~ 30:00 93% ~ 5: min 100% of Velocity 110% Aerobic Profiles Young age-group Elite women Aerobic Profiles Fl/O LC SC ml. kg -1. min -1 Economy Curves ml. kg -1. min -1 Velocity m. sec -1 Velocity m. sec -1 Swimming Profile Running Profile Aerobic Profiles Sea Level Altitude ml. kg -1. min -1 Velocity of movement Swim Velocity m. sec -1 4

5 Running Aerobic Profiles Sea Level Altitude ml. kg -1. min -1 Swim Profile Run Profile Bike Profile Sea level Altitude Running velocity Velocity of movement Lactate Profile Effect of Training on Aerobic Profile Blood lactate mmol. liter -1 Economy Velocity Velocity F Race duration & F Calculating a VDOT 70 Cost curve VDOT.9 VDOT = Cost of race v / F min 5

6 Training for Endurance Performance Jack Daniels Center for High Altitude Training Flagstaff, Arizona Purposes of Training 1 Increase available energy 2 Improve speed 3 Improve economy 4 Improve endurance E/L MP T I R Types of Training 150min 100min 20min 10% > 4mi < 10k / 8% < 5mi / 5% Types of Training Easy ~60-75% (65-79%) MP ~75-84% (80-89%) TP ~83-88% (88-92%) IP ~95-100% (98-100%) RP na na Types of Training Proper Interval Intensity E /L min na MP min na* TP up to 10% (4 15 miles) 5w/1r or up to 20 min steady IP up to 8% (max = 10,000m) 1w/1r up to 5 min per work bout 5:40 6:00 6:20 Above cost Cost of Below cost curves 3 min at max 0 min at max RP up to 5% (max = 5 miles) 1w/4r up to 2 min per work bout 1 min 2 min 3 min 4 min 5 min 6

7 Tracking Training Intensity E/L = 0.20 X minutes of easy running (60 min = 12 points) MP = 0.40 X minutes at M pace (60 min = 24 points) T = 0.67 X minutes at T pace (30 min = 20 points) I = 1.00 X minutes at I pace (20 min = 20 points) R = 1.50 X minutes at R pace (12 min = 18 points) Tracking Training Intensity Example Week Pts 200min E 200 X.2 = 40 60min E + 6X3min I = X1 = 30 60min E + 60min T = X.67 = min E + 10min R = X1.5 = min E + 60min T = X.67 = min E 300 X.2 = 60 60min E + 30min I = X1 = 42 Week Total = 333 Setting up a Season of Training I F I Base and injury resistance Season Schedule I II III IV II I Q Prepare for training ahead III T Q Systems of importance F I I Q T Q F Q IV F Q Peak performance How Many Weeks per Season I II III IV Sample Week of Training Q1 Q2 Q3 L (Q1) (Q2) (E) E E E Race?

8 Weekly Training Schedule Q1 = I (interval training) or R or MP Q2 = T (threshold work) or R Example 2/12/04 2 E (6:30) + 10 MP (5:37) + 1 T (5:21) Q3 = RACE OR -- T + I + R + E + 5 MP (5:37) + 1 T (5:19) + 2 E (6:20) = 2:00:35 for 21 miles (97 points) Altitude Training Altitude natives win at sea level Elite sea-level athletes move to altitude (and continue to win at sea level) Would-be elites can t afford altitude so spend their money on altitude tents Without altitude you can t be elite? Live-high Train-low So speed is not lost? Easy intensity is about 80-85% of work Fast, repetition work is not affected How about threshold training? How about Interval training? How about altitude natives? Do we send the right message? #5 Luck The Final Ingredient of Success 8

SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m)

SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) WEEK 1 WC 14 JANUARY Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) 12mins easy (run/ walk) 3mins Hard 100m PULL Easy +30secs rest, 50m PULL Easy

More information

ENDURANCE TRAINING. By Mike Gratton 1983 London Marathon Winner

ENDURANCE TRAINING. By Mike Gratton 1983 London Marathon Winner ENDURANCE TRAINING By Mike Gratton 1983 London Marathon Winner WHAT ARE THE DEMANDS OF MARATHON RUNNING? You have to run for more than 2hrs Your energy reserves will become depleted In some races you will

More information

Preparation of the Elite Junior Middle Distance Runner. Scott Christensen January 2011

Preparation of the Elite Junior Middle Distance Runner. Scott Christensen January 2011 Preparation of the Elite Junior Middle Distance Runner Scott Christensen January 2011 Part 1: Athlete and event profiling for the middle distance events. Part 2: Training modalities for the 800 and 1600

More information

FSU Distance Training Program. Bob Braman

FSU Distance Training Program. Bob Braman FSU Distance Training Program Bob Braman Coach Braman s Coaching Influences Jarrett Slavin HS Coach Florida Track Club w/shorter Tom Jones HS Coach Head Coach @ Florida Hall of Fame Stan Huntsman College

More information

Sacramento State

Sacramento State Coaching the 800m Unique Event, Unique Athletes, Unique Challenges Scott Abbott Sacramento State ABBOTTSL@CSUS.EDU Introduction The Art of Coaching Adapting what we all know to fit our environment Success

More information

Lactate Tolerance, Aerobic Power, or Running Economy? Which Factor Really Decides the Mile? USTFCCCA Annual Meeting Orlando 2013

Lactate Tolerance, Aerobic Power, or Running Economy? Which Factor Really Decides the Mile? USTFCCCA Annual Meeting Orlando 2013 Lactate Tolerance, Aerobic Power, or Running Economy? Which Factor Really Decides the Mile? USTFCCCA Annual Meeting Orlando 2013 Scott Christensen Stillwater, Minnesota, head coach for 30 years. 1997 National

More information

From Age Group Swimmers to Olympic Gold

From Age Group Swimmers to Olympic Gold 2016 Swedish Swimming Federation 25 September 2016 From Age Group Swimmers to Olympic Gold Bruce Gemmell coachgemmell@comcast.net Nation s Capital Swim Club (NCAP; GP Site) From Age Group Swimmers to Olympic

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Fatigue Determines Endurance Performance: The Training Application

Fatigue Determines Endurance Performance: The Training Application Fatigue Determines Endurance Performance: The Training Application USTFCCCA Endurance Symposium 2015 Don t let fatigue make a coward out of you. Steve Prefontaine Runner Outline Of San Antonio Fatigue

More information

Performance Training in Football Refereeing Weekly Training Plan

Performance Training in Football Refereeing Weekly Training Plan WEEK 18 from Monday 8 th to Sunday 14 th of May Macrocycle IX, week 1 (Training week 49) As it is important to build up progressively the fitness levels towards the beginning of the season, it is also

More information

TRAINING PLAN WATTBIKE.COM BASE PLAN

TRAINING PLAN WATTBIKE.COM BASE PLAN PLAN WATTBIKE.COM BASE PLAN BASE PLAN ABOUT The term base training is common in cycling speak but what does it mean and why do you do it? Base training is the process of gradually developing a platform

More information

INTERVALS: X-TRAIN: ACCELERATION RUN: LSD: FARTLEK: HILL TRAINING: TEMPO: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING:

INTERVALS: X-TRAIN: ACCELERATION RUN: LSD: FARTLEK: HILL TRAINING: TEMPO: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING: 21.1KM in 12WEEKS MACKAY MARINA RUN HALF MARATHON 12 WEEK TRAINING PROGRAM This program is best suited f those ners who are currently ning at least 2-3 times a week (4-5km per ) & can easily 8km without

More information

Performance Training in Football Refereeing Weekly Training Plan

Performance Training in Football Refereeing Weekly Training Plan WEEK 36 from Monday 28 th of August to Sunday 3 rd of September Macrocycle III, week 1 (Training week 13) Mon. 28 th : * Act. Rec. Tr. 46-50 recovery session in a fitness centre. Tue. 29 th : * Low Int.

More information

Effect of Basic Endurance Training on the Level of Maximum Oxygen Consumption and the Recorded Achievement for Junior Swimmers 400m Freestyle Stroke

Effect of Basic Endurance Training on the Level of Maximum Oxygen Consumption and the Recorded Achievement for Junior Swimmers 400m Freestyle Stroke World Journal of Sport Sciences 6 (1): 21-25, 2012 ISSN 2078-4724 IDOSI Publications, 2012 DOI: 10.5829/idosi.wjss.2012.6.1.1105 Effect of Basic Endurance Training on the Level of Maximum Oxygen Consumption

More information

CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME

CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in under 4 hours.

More information

Making Middle Distance Superstars: The Workouts

Making Middle Distance Superstars: The Workouts Making Middle Distance Superstars: The Workouts Wisconsin Track and Field Clinic 2018 1/29/2018 1 I am most fond of my Junior World Cross Country title. Eight kilometers is very far for me. Asbel Kiprop

More information

Once you can handle 30min, you then need to consider the type of walking you need to not only finish a half marathon, but finish it in style.

Once you can handle 30min, you then need to consider the type of walking you need to not only finish a half marathon, but finish it in style. Half Marathon Walk Training From First Time to Faster Times F walkers, the Half Marathon can be so many things. It s long enough to be challenging, but doesn t take months to train f recover from. A beginner

More information

1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY

1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY 1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY 1500m Training Influence Profiling a 1500m Runner Matching individual athlete skill sets with the physiological demands of the event Good combination

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Alzheimer s Society 100km plan

Alzheimer s Society 100km plan Alzheimer s Society 100km plan Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 AM: easy run 30 mins PM: Progression run, 45 mins total 15 mins easy, 15 mins Easy run, 60 mins Continuous

More information

Performance Training in Football Refereeing Weekly Training Plan

Performance Training in Football Refereeing Weekly Training Plan WEEK 48 from Monday 21 st to Sunday 27 th of November Macrocycle V, week 1 (Training week 25) Performance Training in Football Refereeing Mon. 21 st : * Act. Rec. Tr. 94-50 recovery session in a fitness

More information

nd at State (3:18.24) st at State (3:16.31) th at State (3:18.02) th at State (3:21.34) 2013 (3:26.

nd at State (3:18.24) st at State (3:16.31) th at State (3:18.02) th at State (3:21.34) 2013 (3:26. 2009 2 nd at State (3:18.24) 2010 1 st at State (3:16.31) 2011 12 th at State (3:18.02) 2012 10 th at State (3:21.34) 2013 (3:26.13) Anaerobic System (Speed) Aerobic System (Endurance) 400 Meters 56% 44%

More information

Schedule is based on schedules from Arthur Lydiard's Book "Run the Lydiard Way" 1978, pp ,

Schedule is based on schedules from Arthur Lydiard's Book Run the Lydiard Way 1978, pp , Schedule is based on schedules from Arthur Lydiard's Book "Run the Lydiard Way" 1978, pp. 172-175, 184-187 Note:Enjoy your training - try to do it with someone else or in a group. Listen to your body,

More information

ABP SOUTHAMPTON MARATHON: IMPROVER PLAN

ABP SOUTHAMPTON MARATHON: IMPROVER PLAN ABP SOUTHAMPTON MARATHON: IMPROVER PLAN This plan. This improver marathon plan is designed to get you ready to run the ABP Southampton Marathon and is designed for those looking to step up to the marathon

More information

Practical aspects of tapering for competition in athletics. Iñigo Mujika

Practical aspects of tapering for competition in athletics. Iñigo Mujika Practical aspects of tapering for competition in athletics Iñigo Mujika Contents Effects of manipulating training variables during the taper Effects of tapering on performance: a meta-analysis Tapering

More information

Coach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL

Coach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested

More information

Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min

Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog

More information

Welcome to The Big Half Training Plans. Complete half marathon training plan.

Welcome to The Big Half Training Plans. Complete half marathon training plan. Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development

More information

Dublin to Paris 12 Week Training Plan

Dublin to Paris 12 Week Training Plan Dublin to Paris 12 Week Training Plan Before you Start There is no suggested route through the mix of road and Wattbike sessions - mix and match - we suggestthat a good mix would be a ratio of :1 / 4:1

More information

Miles To Go Before I Sleep How Much Mileage Is Enough? By Jason R. Karp, M.S.

Miles To Go Before I Sleep How Much Mileage Is Enough? By Jason R. Karp, M.S. Miles To Go Before I Sleep How Much Mileage Is Enough? By Jason R. Karp, M.S. As featured in the May 2007 issue of Running Times Magazine I recently finished reading the book, How to Think Like Einstein.

More information

Performance Training in Football Refereeing Weekly Training Plan

Performance Training in Football Refereeing Weekly Training Plan WEEK 47 from Monday 24 th to Sunday 30 th of November Macrocycle V, week 1 (Training week 25) Performance Training in Football Refereeing Mon. 24 th : * Act. Rec. Tr. 94-50 recovery session in a fitness

More information

Training Plan, Half Marathon (4 month plan)

Training Plan, Half Marathon (4 month plan) Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,

More information

Performance Training in Football Refereeing Weekly Training Plan

Performance Training in Football Refereeing Weekly Training Plan WEEK 7 from Monday 12 th to Sunday 18 th of February Macrocycle VII, week 1 (Training week 37) Performance Training in Football Refereeing Mon. 12 th : * Act. Rec. Tr. 138-50 recovery session in a fitness

More information

Robert Jacobs 26 Oakcrest Way, Barrington, IL

Robert Jacobs 26 Oakcrest Way, Barrington, IL Overview: Male, mid-40 s. Married with children (in high school). Overweight, and wants to lose weight during training. Likes to bike and swim, does not like to run (due to weight). Doing first IRONMAN.

More information

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. 2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction

More information

Making Middle Distance Superstars: The Science

Making Middle Distance Superstars: The Science Making Middle Distance Superstars: The Science Wisconsin Track and Field Clinic 2018 1/29/2018 1 Scott Christensen Stillwater, Minnesota, head coach for 33 years. 1997 National High School Champions (The

More information

18-WEEK MARATHON TRAINING PROGRAM

18-WEEK MARATHON TRAINING PROGRAM 18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O

More information

18-week training program

18-week training program MARA T HON 18-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T

More information

TRAINING LOG BOOK NAME:

TRAINING LOG BOOK NAME: TRAINING LOG BOOK NAME: 1 Personal Details: Name Address Home Phone No Mobile Phone No Emergency Contact Details Medical Information (Allergies, Medications ) Date of Birth Hobbies, Other Sports Height

More information

VO2 TRAINING: IDEAS FOR DISTANCE RUNNERS. Derek Leininger Head XC/Track Coach, Snider High School

VO2 TRAINING: IDEAS FOR DISTANCE RUNNERS. Derek Leininger Head XC/Track Coach, Snider High School VO2 TRAINING: IDEAS FOR DISTANCE RUNNERS Derek Leininger Head XC/Track Coach, Snider High School DEFINING VO2 INTERVALS 95-100 percent of VO2 Max pace To make it really simple: Around 5k Race Pace At this

More information

Training Program. Definitions. Preparation for Training

Training Program. Definitions. Preparation for Training Training Program The attached 8 week program is designed for EXPERIENCED cyclists aiming for the Grafton to Inverell Cycle Classic 228km ride. It can be used as a guide to assist you prepare for the event

More information

Keys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University

Keys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University Keys to Developing the Combo 400/800m Runner Ron Grigg-Jacksonville University rgrigg@ju.edu www.judolphins.com Twitter @RonGriggJr @JUTracknField BE BILINGUAL (tri-lingual) Speak sprint coach Speak distance

More information

The Road Map to Success

The Road Map to Success The Road Map to Success Copyright USA Swimming, Inc. All rights reserved Age Group Technique Strokes Starts Turns Back > Breast Fly Forward Fly Breast Backstroke Backstroke Fly > Back Breast > Free Breast

More information

Your Ultimate Marathon Training Plan

Your Ultimate Marathon Training Plan Page 1 of 7 raining :Race raining Print this Page Your Ultimate Marathon raining Plan Whether you want to your first marathon or your fastest, you've come to the right place. By Doug Rennie Sure, the 5-K

More information

Muscular Factors Muscular Factors

Muscular Factors Muscular Factors 2014 IDEA World Fitness Convention Running Secrets to Success: Skills and Drills for Trainers Jason Karp, Ph.D. Run-Fit.com 2011 IDEA Personal Trainer of the Year Cardiovascular Factors Cardiac output

More information

9-MONTH TRAINING PLAN

9-MONTH TRAINING PLAN COUCH toathon 9-MONTH TRAINING PLAN Just like a baby needing nine months in the womb before greeting the world, so a new runner should ideally spend at least nine months building up to running their first

More information

2004 Australasian-Oceania Swimming Professionals Convention and Trade Expo. Training Physiology

2004 Australasian-Oceania Swimming Professionals Convention and Trade Expo. Training Physiology 00 Australasian-Oceania Swimming Professionals Convention and Trade Expo Training Physiology Bernard Savage Swimming Program Manager Victorian Institute of Sport Sports Scientist Australian Swimming Team

More information

Workouts: Effectively Meeting the Demands of a Distance Race

Workouts: Effectively Meeting the Demands of a Distance Race Louie Quintana Head Coach Cross Country/Track Oregon State 541-760-9268 Louie.Quintana@oregonstate.edu Key Components to Consider: Physical Preparation Consistency in Training Mental Preparation The Buy

More information

APRIL 2, WEEK TRAINING PROGRAM

APRIL 2, WEEK TRAINING PROGRAM APRIL 2, 2017 8-WEEK TRAINING PROGRAM T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S

More information

Off Season Weekly Running Schedule Week #1

Off Season Weekly Running Schedule Week #1 Off Season Weekly Running Schedule Week #1-4 mile run under 35 minutes -5 minute jump rope -1 mile jog -4 X 400 meter runs under 1:40 minutes -6 X 200 meter runs under 40 seconds -2 mile run (record your

More information

Sprinting the Florida Way - Sprint Training Workouts

Sprinting the Florida Way - Sprint Training Workouts Sprinting the Florida Way - Sprint Training Workouts UNIVERSITY OF FLORIDA ATHLETIC ASSOCIATION by Mike Holloway, Associate Head Track Coach (Sprints), University of Florida FALL TRAINING (Base Period)

More information

Cycling. Active Cyclist. 8 weeks. Cycling training with Kéo Power. Endurance cycling, Intervals

Cycling. Active Cyclist. 8 weeks. Cycling training with Kéo Power. Endurance cycling, Intervals Sport: Level: Duration: Scope: Activities include: Cycling Active Cyclist 8 weeks Cycling training with Kéo Power Endurance cycling, Intervals Polar Test Protocol When you start training with a Power meter,

More information

Martin Rush Serpentine AC Marathon and Eng land Runnin A g thletic talk

Martin Rush Serpentine AC Marathon and Eng land Runnin A g thletic talk Martin Rush England Athletics Serpentine AC Marathon and Running talk Monday 15 th August 2011 Key questions to answer - Progressing from 3hrs to 2hrs 45m - Progressing from 2hrs 45 to 2hrs 30m - Marathon

More information

Building Endurance By Susan Ellis

Building Endurance By Susan Ellis Building Endurance By Susan Ellis Speed skating is a sport with many different distances, from sprint races, to 10K races, to marathon skating. Each of the distances draws on certain types of fuel to maximize

More information

A Re-Examination of Running Energetics in Average and Elite Distance Runners

A Re-Examination of Running Energetics in Average and Elite Distance Runners University of Colorado, Boulder CU Scholar Integrative Physiology Graduate Theses & Dissertations Integrative Physiology Spring 1-1-2013 A Re-Examination of Running Energetics in Average and Elite Distance

More information

TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID

TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID 60 Minute Session Intermediate Cycling Endurance LUNGS THE BREATHING PYRAMID A set to build your lung capacity. Longer distances combined with breathing control will help you work harder for longer when

More information

Principles of Planning. F.P.Furniss

Principles of Planning. F.P.Furniss Principles of Planning Learning Outcomes Understand the principals in why Planning and Periodization is important to deliver successful performances Understand the concept of Macro/ Meso and Micro cycle

More information

John Stanton s ARMY RUN TRAINING GUIDE BEGINNER HALF MARATHON PROGRAM

John Stanton s ARMY RUN TRAINING GUIDE BEGINNER HALF MARATHON PROGRAM John Stanton s ARMY RUN TRAINING GUIDE BEGINNER HALF MARATHON PROGRAM RACE GUIDE TERMINOLOGY Steady Run: Steady run is a run below targeted race pace.run at comfortable speed; if in doubt, go slow. The

More information

HALF MARATHON HALF MARATHON TRAINING PROGRAM. Delly Carr

HALF MARATHON HALF MARATHON TRAINING PROGRAM. Delly Carr HALF TRAINING PROGRAM Delly Carr Congratulations on signing up to the Blackmores Half Marathon! BLACKMORES HALF TRAINING PROGRAM GUIDE Congratulations on your commitment to the Blackmores Half Marathon

More information

THE AMERICAN DEVELOPMENT MODEL LONG TERM ATHLETE DEVELOPMENT PRINCIPLES

THE AMERICAN DEVELOPMENT MODEL LONG TERM ATHLETE DEVELOPMENT PRINCIPLES THE AMERICAN DEVELOPMENT MODEL LONG TERM ATHLETE DEVELOPMENT PRINCIPLES Mission: Get more American kids to play, love and excel in hockey. 2 What is LTAD? Long Term Athlete Development Integrates training,

More information

TRAIN FOR IRONMAN 70.3 THIS WINTER

TRAIN FOR IRONMAN 70.3 THIS WINTER TRAININGZONE I n a s s o c I a t I o n w I t h The plan TRAIN FOR IRONMAN 70.3 THIS WINTER THe THree-mONTH TrAINING PLAN THAT LL build THe FOUNdATIONS FOr YOUr best ever middle-distance TrIATHLON PerFOrmANce

More information

Altitude Physiology Dr Barry Fudge. Talk to English Athletics - 20 th April 2011 Font Romeu

Altitude Physiology Dr Barry Fudge. Talk to English Athletics - 20 th April 2011 Font Romeu Altitude Physiology Dr Barry Fudge Talk to English Athletics - 20 th April 2011 Font Romeu Altitude Training George Gandy Soft Tissue Coach/Athlete: Therapy Scientist: John Nuttall Does altitude training

More information

Speed Training. Speed Training

Speed Training. Speed Training Lesson 4.2 By Carone Fitness Walking for fitness is often referred to as power walking, or speed walking. Usually, there is less focus on technique than there is in race walking, as there is no risk of

More information

TRAINING PROGRAM. For Beginning Runners (those who have been running consistently for less than 6 months)

TRAINING PROGRAM. For Beginning Runners (those who have been running consistently for less than 6 months) TRAINING PROGRAM For Beginning Runners (those who have been running consistently for less than 6 months) This proven training program has led thousands of beginners across the finish line, usually with

More information

Learn to Train Ages 8-11 females Ages 9-12 males

Learn to Train Ages 8-11 females Ages 9-12 males Learn to Train Ages 8-11 females Ages 9-12 males The objective of the Learn to Train stage is to refine overall sport skills and develop sports specific skills. General Description of the Learn to Train

More information

TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2

TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2 ZONE The plan TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2 FrOm STrONG FOUNDaTIONS TO IrONmaN 70.3 IN 12 WEEKS Meet the expertert Richard Smith An MSc Sports Science and Coaching postgraduate, Smith has 15

More information

A.M. The time between 12:00 midnight and 12:00 noon. Houghton Mifflin Co. 1 Grade 4 Unit 5

A.M. The time between 12:00 midnight and 12:00 noon. Houghton Mifflin Co. 1 Grade 4 Unit 5 A.M. The time between 12:00 midnight and 12:00 noon. Houghton Mifflin Co. 1 Grade 4 Unit 5 bar graph A graph in which information is shown by means of rectangular bars. Favorite Sea Creature Sea Creature

More information

Gold s Aquatics Club. We look forward to meeting you and your family soon! Our Mission. Our Philosophy

Gold s Aquatics Club. We look forward to meeting you and your family soon! Our Mission. Our Philosophy Gold s Aquatics Club So you re interested in swimming We are a year round competitive swim team, and have been swimming at Gold s Gym Woodinville since 2007. Our team includes swimmers ages 5 and up. Could

More information

Caterina Bertazzo training program in first year U18

Caterina Bertazzo training program in first year U18 Caterina Bertazzo training program in 2012-2013 first year U18 The training of Caterina Bertazzo, first year U18, was developped in 49 weeks. All training process has bee calibrated respecting the natural

More information

The Public Schedule 2017 Panama City Beach Aquatics Center

The Public Schedule 2017 Panama City Beach Aquatics Center The Public Schedule 2017 Panama City Beach Aquatics Center 2017 236-2205 www.panamacitybeachparksandrecreation.com facebook:@pcbaquaticscenter Updated August 10, Weather Policies- All hours are subject

More information

A Case Study of the Training of Nine Times New York Marathon Winner Grete Waitz

A Case Study of the Training of Nine Times New York Marathon Winner Grete Waitz International Journal of Sports Science & Coaching Volume 9 Number 1 2014 139 A Case Study of the Training of Nine Times New York Marathon Winner Grete Waitz Leif Inge Tjelta 1, Espen Tønnessen 2 and Eystein

More information

Ajax Aquatic Club Weekly Training Schedule and Information

Ajax Aquatic Club Weekly Training Schedule and Information Ajax Aquatic Club Weekly Training Schedule and Information - 2016-2017 Hello everyone, This the outline for the NEW AJAXAQUATICCLUBElite/Gold groups. At this time we are waiting for commitments from many

More information

Football Association of Wales Professional Licence. Pre-season training programme

Football Association of Wales Professional Licence. Pre-season training programme Football Association of Wales Professional Licence Pre-season training programme Pre-season training AEROBIC POWER (85 95% Max HR) INTENSIVE ENDURANCE (Interval training) TO INCREASE HIGH-INTENSITY PRESSING

More information

QT2 - Coach s Reference

QT2 - Coach s Reference QT2 - Coach s Reference Histograms and Long Term Planning (supra-macro) Buildup Rate The first week of each block should not exceed the highest week of the previous block during the base phase. During

More information

Session 8: Step Up Your Physical Activity Plan

Session 8: Step Up Your Physical Activity Plan Session 8: Step Up Your Physical Activity Plan In Session 4 you learned that both planned and spontaneous physical activities are important. Together they make up your total day-to-day activity level.

More information

11/24/2008. Sandra Glover World Class 400 Meter Hurdler

11/24/2008. Sandra Glover World Class 400 Meter Hurdler The Making of A World Class Female 400 Meter r 2007 RANKED #3 IN THE US 2006 RANKED IN THE TOP 10 IN THE WORLD 2005 WORLD CHAMPIONSHIPS BRONZE MEDALIST 2004 RANKED #1 IN THE WORLD, 2004 & 2003 GRAND PRIX

More information

LACTATE TRANSPORTERS How do these fit into Competition and Training? By Dr. Bob Treffene INTRODUCTION The human muscle has a very complicated taxi

LACTATE TRANSPORTERS How do these fit into Competition and Training? By Dr. Bob Treffene INTRODUCTION The human muscle has a very complicated taxi LACTATE TRANSPORTERS How do these fit into Competition and Training? By Dr. Bob Treffene INTRODUCTION The human muscle has a very complicated taxi system for transporting various things from one part to

More information

ARE YOU A SLOW- OR A FAST-TWITCH RUNNER?

ARE YOU A SLOW- OR A FAST-TWITCH RUNNER? ARE YOU A SLOW- OR A FAST-TWITCH RUNNER? How can we individualize our training towards our different goals based on our muscular makeup? In this article you will learn how to decide if you are a Fast-twitch,

More information

TRAINING PROGRAM. half marathon. Beginning Runners (those who have been running consistently for less than 6 months)

TRAINING PROGRAM. half marathon. Beginning Runners (those who have been running consistently for less than 6 months) 2017 half marathon TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using

More information

Vs. Lydiard. Gerschler THE DISTANCE DICHOTOMY

Vs. Lydiard. Gerschler THE DISTANCE DICHOTOMY THE PHILOSOPHY AND PRACTICALITY OF A YEAR ROUND TRAINING PROGRAM By. Cory D. Swords Head Boys Cross Country and Track and Field Coach Bishop Carroll Catholic High School Wichita, Ks. swordscory@bcchs.org

More information

2012 TRAINING PROGRAM

2012 TRAINING PROGRAM 2012 TRAINING PROGRAM GOAL: Beginning Runner / GOAL DATE: February 26, 2012 Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training days are

More information

INVESTIGATION OF POWER OUTPUT ON A NOVEL BICYCLE DRIVE IN COMPARISON WITH THE COMMON BICYCLE DRIVE

INVESTIGATION OF POWER OUTPUT ON A NOVEL BICYCLE DRIVE IN COMPARISON WITH THE COMMON BICYCLE DRIVE 117 Biomechanics Symposia 2001 / University of San Francisco INVESTIGATION OF POWER OUTPUT ON A NOVEL BICYCLE DRIVE IN COMPARISON WITH THE COMMON BICYCLE DRIVE T. Angeli and R. Pawlik Institute for Machine

More information

TRAINING PROGRAM. Beginning Runners (those who have been running consistently for less than 6 months)

TRAINING PROGRAM. Beginning Runners (those who have been running consistently for less than 6 months) TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program. Only

More information

TRAINING PROGRAM. For Beginning Runners - Goal date: October 5, 2013 (those who have been running consistently for less than 6 months)

TRAINING PROGRAM. For Beginning Runners - Goal date: October 5, 2013 (those who have been running consistently for less than 6 months) Disney TM & 2013 CBS. ARR TRAINING PROGRAM For Beginning Runners - Goal date: October 5, 2013 (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished

More information

The level from the 200 meter events compared to the 100 meter events in Danish swimming.

The level from the 200 meter events compared to the 100 meter events in Danish swimming. The level from the 200 meter events compared to the 100 meter events in Danish swimming. One more time we have seen the huge difference in the results from the Danish Championships in between the 50 and

More information

TRAINING PROGRAM. For Beginning Runners Goal Date: September 4, Jeff Galloway US Olympian Training Consultant rundisney

TRAINING PROGRAM. For Beginning Runners Goal Date: September 4, Jeff Galloway US Olympian Training Consultant rundisney TRAINING PROGRAM For Beginning Runners Goal Date: September 4, 2011 Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training days are needed:

More information

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K Couch to Quest Training Plans have been prepared by Bernard Smyth of Ultimate Conditioning. Bernard trains group of people to take part in

More information

Ch. 2 & 3 Velocity & Acceleration

Ch. 2 & 3 Velocity & Acceleration Ch. 2 & 3 Velocity & Acceleration Objective: Student will be able to Compare Velocity to Speed Identify what is acceleration Calculate velocity and acceleration from an equation and from slope of a graph.

More information

How to Navigate Within this EBook

How to Navigate Within this EBook How to Navigate Within this EBook While the different versions of Acrobat Reader do vary slightly, the basic tools are as follows:. Make Page Larger Print Page Back to Previous Page View Enlarge Reduce

More information

wine&dine half marathon weekend 2012 TRAINING PROGRAM For Beginning Runners / Goal Date: November 10, 2012 wine&dine

wine&dine half marathon weekend 2012 TRAINING PROGRAM For Beginning Runners / Goal Date: November 10, 2012 wine&dine TRAINING PROGRAM For Beginning Runners / Goal Date: November 10, (those who have half marathon been running weekend consistently for less than 6 months) Thousands of beginning runners have finished half

More information

Training Tips. 10 tips for training for the Race to Robie Creek :

Training Tips. 10 tips for training for the Race to Robie Creek : Training Tips 1. 10 tips for training for the Race to Robie Creek 2. What is a workout? 3. Points to remember--before you begin 4. Key points about your training schedule 5. Sample 14 week Training Program

More information

SHOOTING STARS FOOTBALL & MULTI SPORTS BIRTHDAY PARTIES

SHOOTING STARS FOOTBALL & MULTI SPORTS BIRTHDAY PARTIES SHOOTING STARS & MULTI SPORTS BIRTHDAY PARTIES Indoor and Outdoor venues available Very competitive rates Parties tailored to suit individual requirements and ages Special needs trained Child Protection

More information

400M HURDLE TRAINING. Championship Productions 2015 Iowa Track and Field Joey Woody

400M HURDLE TRAINING. Championship Productions 2015 Iowa Track and Field Joey Woody 400M HURDLE TRAINING Championship Productions 2015 Iowa Track and Field Joey Woody KEY QUALITIES OF A 400 HURDLER Above Average Speed Great Endurance Capability Great Mental and Physical Toughness Willingness

More information

Work on going opposite direction also!!

Work on going opposite direction also!! Lateral Step (strengthens abductors) Lying Leg Raises (abductors) Lateral Leg Raises (abductors) Medial Pull (strengthens adductors) Medial Pull In s (adductors) Front Leg Raise (strengthen hip flexors)

More information

23/06/ Long Term Athlete Development (LTAD) -Priorities in Swimmers Training -Aerobic Development -Examples of LTAD.

23/06/ Long Term Athlete Development (LTAD) -Priorities in Swimmers Training -Aerobic Development -Examples of LTAD. Development of Aerobic Capacity in younger Swimmers By: Graham Smith Outline -Long Term Athlete Development (LTAD) -Priorities in Swimmers Training -Aerobic Development -Examples of LTAD 1 LTAD Long Term

More information

Teaching Notes. Contextualised task 35 The 100 Metre Race

Teaching Notes. Contextualised task 35 The 100 Metre Race Contextualised task 35 The 100 Metre Race Teaching Notes This activity involves interpreting data presented in different forms to compare speed, distance and time. The aim is to find who might win a race

More information

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant TRAINING PROGRAM Jeff Galloway has coached over a million runners to their goals. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering

More information

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant TRAINING PROGRAM Jeff Galloway has coached over a million runners to their goals. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering

More information

Stroke Rate & Stroke Count In The Daily Training Environment. Mike Parker England Programmes Officer & Open Water Technical Lead

Stroke Rate & Stroke Count In The Daily Training Environment. Mike Parker England Programmes Officer & Open Water Technical Lead Stroke Rate & Stroke Count In The Daily Training Environment Mike Parker England Programmes Officer & Open Water Technical Lead The Art of Swimming For all its complexity, the art of swimming actually

More information

Aylesbury and District Swimming Club Squad Structure and Training Times 2018

Aylesbury and District Swimming Club Squad Structure and Training Times 2018 Aylesbury and District Swimming Club Squad Structure and Training Times 2018 The squad structure is the mechanism that enables swimmers to be grouped according to:- Their abilities relative to Accepted

More information