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Principles of Distance Running

Principles of Distance Running. Ryan Salem Boys and Girls Head Coach Lincoln Southwest High School 1997 NCAA Div III All American. Who am I? Head Boys and Girls Cross Country Coach LSW High School Former Assistant Coach Bethel College, Mishawaka IN (2000-2001)

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Principles of Distance Running

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  1. Principles of Distance Running Ryan Salem Boys and Girls Head Coach Lincoln Southwest High School 1997 NCAA Div III All American

  2. Who am I? Head Boys and Girls Cross Country Coach LSW High School Former Assistant Coach Bethel College, Mishawaka IN (2000-2001) NCAA All-American Div III, Cross Counrty (Nebraska Wesleyan University, 1997) Team Nebraska-Brooks, USATF Elite Development Club, BOG What are we going to talk about today? Training Theory Law of specificity Training stress and adaptation Dimishing returns and the role of injury VO2 Max Lactic Threshold Additional Factors in Distance Performance Compeditive Distance Running Univ Washington Women at PCA-10 Champs, 2008 Into to Distance Performance

  3. Basic Principles of Distance Training • Jack Daniels, Univ Northern Arizona. • Daniels' Running Formula, 2nd Ed. 2005 • Training principle #1 - Specificity of training • Training principle #2 -- A specific stress produces a specific result

  4. Basic Principles of Distance Training • Training principle #3 -Rate-of-achievement principle

  5. Basic Principles of Distance Training • Diminishing returns • Risk of injury • Individual variations in training response

  6. VO2 Max and Training • VO2 MAX: maximum oxygen uptake • Or how much oxygen your body can deliver to your exercising muscles. • Generally the best measure of fitness for endurance athletes • Variations in performance • vVO2 • Measuring VO2 Max • Lab or research studies • VDOT • Improving VO2 Max • Volume of training • 3-5 min intervals @ 5k pace • 94-96% max heart rate

  7. Lactic Threshold • Lactic Threshold: the exercise intensity at which lactic acid starts to accumulate in the blood stream • An athlete’s speed/velocity at lactate threshold (vVO2 Max) is the best physiological predictor of distance-running performance • Improving Lactic Threshold (LT) • Tempo Runs • 15-20 min run at LT pace • Add 35 to 40 seconds per mile to your 5-K PR pace • Long Intervals • Cut Downs

  8. Other Factors in Distance Performance • Speed (for distance runners) • Strides, ins and outs, 150s • Total body strength and power (relative) • Shalane Flanagan • Flexibility • Dynamic and Static Stretching • Efficiency • Form drills • Core strength Shalane Flanagan after winning Olympic Bronze in Beijing, 2008

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