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Most Can Run ….. Many Can Race ….. The Best Win!

Most Can Run ….. Many Can Race ….. The Best Win!. By John H. Anderson. Key Factors in 800 /1500m Training. Anaerobic Power – LTRS VO2 Max / Aerobic Running Economy – Lactic Acid tolerance. Efficiency – improves buffering capacity.

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Most Can Run ….. Many Can Race ….. The Best Win!

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  1. Most Can Run ….. Many Can Race ….. The Best Win! By John H. Anderson

  2. Key Factors in 800 /1500m Training • Anaerobic Power – LTRS • VO2 Max / Aerobic • Running Economy – Lactic Acid tolerance. Efficiency – improves buffering capacity. • George Washington University and University of Rhode Island

  3. LTRS • OUT AND BACK • STEPPING STONES • REPETITION 1000’S • TEMPO RUNS

  4. TEMPO RUNS • TEMPO RUNNING IS THE MOST EFFICIENT WAY TO IMPROVE YOUR ABILITY TO RUN LONG DISTANCES AT A QUALITY PACE. HOWEVER, RUNNING AT MODERATE PACE DOES NOT PRODUCE LARGE AMOUNTS OF LACTIC ACID NEEDED TO MAKE SIGNIFICANT IMPROVEMENTS IN YOUR LACTATE THRESHOLD OR MORE SPECIFICALLY YOUR LACTATE TURN POINT • IT MAKES SENSE THAT IMPROVEMENTS IN LT WILL NOT BE MADE UNLESS HIGH LEVELS OF LACTIC ACID FORCE YOUR BODY TO ADAPT ITSELF IN ORDER TO CLEAR THE LACTATE. • RESEARCH SHOWS THAT WORKOUTS THAT ARE AT OR ABOVE LT ARE THE BEST TRAINING PACES FOR IMPROVING LT.

  5. OUT AND BACK ! • This session has both a physiological side and particularly a psychological dimension. • The aim is to run as fast as possible for 10 mins at an even pace on as level a surface as possible. • Then turn without stopping and run back faster over the same distance !! CAN IT BE DONE ? -- YES !

  6. STEPPING STONES • 6miles S/S – 800m fast, followed by slower/recovery 800m (Repeat 6 times) • 8 miles S/S = 1 mile fast followed by 1 mile slower/recovery – repeat 4 times • 6 miles S/S = 1 mile fast followed by half mile slower / recovery. Repeat 4 times • 9 miles S/S = 1 mile fast followed by half mile slower/recovery. Repeat 6 times

  7. VO2 Max - Aerobic • 90% - 100% Efforts (Sports Medicine 1986) • Long steady runs ----- 80% max • Fartlek – extended efforts ----- 800m • Tempo runs ----- 3 – 4 miles at 80 – 85%

  8. ECONOMY / LACTIC ACID TOLERANCE Research carried out by Iowa State University indicates that athletes can improve their lactate-clearance and muscle-buffering capacities by conducting workouts which essentially consist of 45 to 120 second intervals carried out at close to maximal intensity, with 2 – 4 mins recoveries between intervals. • “Lactic Acid Tolerance Training:- Floods of lactic Acid Aren’t Necessarily Bad – If You Can Endure Them – (Running Research News / Peak Performance)

  9. ECONOMY /LACTIC ACID TOLERANCE cont. The purpose of the short blasts of exertion is to produce lots of lactate, while the rationale for the relatively long recoveries is to coax the muscle cells into increasing their ability to metabolise the lactate produced during the work intervals – as well to provide enough “down” time so that the next work interval can be conducted at a very hard intensity which “spills out” another dense batch of lactate. Such sessions should significantly heighten MCT-1 concentrations. Example: 8 x 300 ( with 3 min recovery)   4 x 600 ( with 5 min recovery) 6 x 1000 (7mins recovery)

  10. MONO CARBOXYLATE TRANSPORTER1 • RECENT RESEACH HAS PROVEN THAT THE MAJORITY OF LACTATE IS TRANSFERRED VIA A CARRIER PROTEIN CALLED MCT1. • THIS CARRIER PROTEIN ATTACHES TO MUSCLE CELLS AND ACTS LIKE A DOORWAY TO SHUTTLE LACTATE INTO AND OUT OF WORKING CELLS. • SO THE MORE MCT1 YOU HAVE, THE BETTER YOUR CELLS ARE AT USING AND CLEARING LACTATE.

  11. LACTIC ACID TOLERANCE / BUFFERING / ECONOMY • 8 X 300 • 4 X 600 • OTHER ( 3 X 4 X 150; 2 X 300; 1 X 600 ) • HIGH INTENSITY STEPPING STONES

  12. Example Training Schedules 4 Week Example Training Schedule

  13. Training Schedule Week 1 – Winter28 day cycle – 24 working, 4 optional Day 1 a. 20 min Fartlek b. 1 hour steady / brisk Day 2 a. 20 min steady b. 150 – 200 – 150 ( 90sec / 85-95% ) Day 3 a. 20 min steady / brisk b. Stepping Stones (A) Day 4 a. 20 min Fartlek b. 3 x 4 x 150 ( 90 secs / 5 mins ) Day 5 a. 20 min steady / brisk b. 10 min Out & Back Day 6 a. - b. 4 x 600 ( 5min rec ); 6 x 60m Day 7 a. Long run ( 10 – 15 miles ) b. -

  14. Training Schedule – WinterWeek 2 Day 1 a. 20 – 25 min steady / brisk b. Stepping Stones ( C ) Day 2 a 20 min Fartlek b. 150 / 300 x 4 – 6 Day 3 a. 20 min steady / brisk b. 1 hour steady ( 80% ) Day 4 a. 20 – 25 min Fartlek b. 150 – 200 – 150 Day 5. A. 20 min steady / brisk b. 10 mins Out & Back Day 6 a. - b. 4 x 600; 6 x 60 Day 7. a. Optional b. Optional

  15. Training Schedule Winter – Week 3 Day 1 a. 20 – 25 min steady / brisk b. Stepping Stones ( B ) Day 2. a 20 min Fartlek b. 8 x 300 ( 3 min rec ); 6 x 60 Day 3. A 20 min steady b. S / S ( D ) Day 4. A 20 – 25 mins Steady / Brisk b 3 x 4 x 150, or 150 – 200 - 150 Day 5. A. 20 – 25 min Steady / Brisk b 10 min O & B Day 6. A. - b 4 x 600; 6 x 60 Day 7. A & B optional

  16. Training schedule – WinterWeek 4 Day 1 a. 10 min Brisk b 1 hour steady Day 2 a. 10 min steady b. 150 / 300 x 4 – 6 ; 6 x 60 Day 3 a 10 min steady b. 10 min O&B Day 4. A. 10 min steady b 8 x 300 ; 6 x 60 Day 5 a - b 10 min O & B Day 6 a Rest b Rest Day 7 a. Long run b. -

  17. TRAINING SCHEDULE – SUMMERWeek 1 Day 1 a. 20 min steady / brisk b 10 min O & B Day 2 a. 20 min steady / brisk b 2 x 600 ( long rec ); 6 x 60 Day 3 a. 20 min steady / brisk b. 10 min Easy Day 4 a - b 300 / 600 / 300 Day 5 a 10 min easy b - Day 6 Competition Day 7 a - b Long run

  18. Training schedule – summerWeek 2 Day 1 a 20 – 30 min steady / brisk b 10 mins O & B Day 2 a 20 – 30 min steady / brisk b 8 x 300; 6 x 60 Day 3 a 20 min Fartlek b S / S ( B ) Day 4 a 20 min Fartlek b 8 x 300; 6 x 60 Day 5 a 20 min Fartlek b 10 min O & B Day 6 a - b 4 x 600; 6 x 60 Day 7 a & b optional

  19. Training schedule – summerWeek 3 Day1 a 10 min easy b S / S ( B ) Day 2 a 10 min Easy b 150 – 200 – 150 OR 2 x 600 (long rec) Day 3 a 10 min easy b S/S (D) Day 4 a 10 min easy b 150 / 300 / 600 / 300 / 150 Day 5 a 10 min easy b 10 min O & B Day 6 a - b 2 x 600 ( Long rec ) or 4 x 300 ( 10 min recs ); 4 x 60 Day7 a & b REST

  20. Training Schedule – SummerWeek 4 Day 1 a 20 min steady / brisk b 1 hour steady Day 2 a 20 min Steady / brisk b 300 / 600 / 300 / 600 / 300 Day 3 a 10 min Easy b S / S (D ) Day 4 a 10 min Easy b 4 x 600; 6 x 60 Day 5. A 10 min Easy b 10 min O & B Day 6. A & b REST Day 7 a & b REST

  21. Please feel free to ask any questions  By John H. Anderson

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