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Science of Distance Training: Essential Terminology and Concepts for Coaches

Explore the fundamental science and terminology essential for distance training success. Learn about aerobic and anaerobic concepts, pacing strategies, and heart training. Optimize your coaching approach and understand the nuances of training plans.

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Science of Distance Training: Essential Terminology and Concepts for Coaches

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  1. Basic Science and Terminology Claud Spinks, Eagle’s Landing High School

  2. First…. • The GATFXCCA • The GHSA Track, field and XC Advisory Committee

  3. Why Science and terminology? • Why does training work? • Why doesn’t it work? • Making adjustments in your training plans. • Working with different types of athletes. • All require a basic understanding of the science of distance training. • Almost every term will be debated by coaches. • An in depth understanding takes hours or days

  4. Each of today’s training plans and virtually all quality training plans have varying paces. Understanding why these runners train at these paces is one of the keys to training athletes and adjusting the plan when needed

  5. Running in it’s simplest form Our goal….to run longer and faster. Our muscles use “fuel” to move themselves What is that fuel? Oxygen Glucose

  6. Most conventional training plans have some similar components • Some form of long distance running. • The heart • Pumps blood • Blood contains oxygen and nutrition • Blood passes through the lungs and picks up oxygen • The oxygenated blood is delivered to the muscles

  7. Training the heart • Some terms • Beats per minute • Stroke volume • Aerobic • Most of the energy needs are met through breathing • You can do this for a long, long time The more blood your heart pumps the more oxygen reaches your muscles the longer/faster you can run…..up to a point! Strengthening the heart = moving more blood at lower heart rates One of the keys of most training programs – aerobic development

  8. Aerobic Terms • LSD – “long slow distance” • The basics of some programs, a bad word to some • Steady state runs – faster runs , as fast as you can run and stay aerobic • VO2 max – the maximum amount of oxygen a person can use during intense exercise -for high school athletes and coaches – training the muscles to adapt to the use of oxygen • Threshold runs – runs near the lactate threshold • Tempo runs – slightly faster than steady state runs. Your body is clearing the lactate as quickly as it is produced. These can be one run or broken into repeats.

  9. Anaerobic • Anaerobic – using glucose as fuel • You can only do this for a finite amount of time. • Accumulation of lactic acid begins (actually lactate and hydrogen ions) • Terms related to anaerobic training • Progressive Tempo run • Anaerobic Threshold (AT) – the point at which the muscles switch or start to switch from predominantly oxygen to glucose for fuel. • Also called Lactate Threshold

  10. Each of today’s training plans and virtually all quality training plans have varying paces. Understanding why these paces is one of the keys to training athletes and adjusting the plan when needed

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