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How will your Cross Country and Track
teams run faster?
A Recipe for Training Distance Runners
1
These folks will help us out
One more thought
One more thought•Shunryu Suzuki
(aka Suzuki Roshi)
• Our tendency is to be interested in something that is growing in the garden, not in the bare soil itself. But if you want to have a good harvest, the most important thing is to make the soil rich and cultivate it well.
Paraphrased for Coaches
Paraphrased for Coaches
Paraphrased for Coaches
• Our tendency is to be interested in in the workouts, not the science that underlies the workouts. But if you want your athletes to run well, the most important thing is to understand the physiology underlying
Hans Selye
Hans Selye
• The father of Stress?
Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand
Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck
Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck– Cross country workout
Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck– Cross country workout– Paper cut
Hans Selye
• The father of Stress?• Stress - the nonspecific
response of the body to any demand– Car wreck– Cross country workout– Paper cut
• General Adaptation Syndrome (GAS)
Selye’s General Adaptation Syndrome
Selye’s General Adaptation Syndrome
Baseline - Is it Homeostasis or Fitness?
Selye’s General Adaptation Syndrome
Baseline is the runner’s fitness !
Baseline - Is it Homeostasis or Fitness?
Selye’s GAS for Track Coaches
Selye’s GAS for Track Coaches
Selye’s GAS for Track Coaches
Time
Selye’s GAS for Track Coaches
Time
Selye’s GAS for Track Coaches
Time
Workout
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Supercompenstation
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout) Supercompenstation
Selye’s GAS for Track Coaches
Time
WorkoutPost Workout - athlete not fully recovered
Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout)
When should you workout again?
Supercompenstation
Selye’s GAS for Track Coaches
Time
Selye’s GAS for Track Coaches
Time
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
2st Workout
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
2st Workout3nd Workout
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
2st Workout3nd Workout
4th Workout
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Improved Level of Fitness
2st Workout3nd Workout
4th Workout
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Improved Level of Fitness
4th Workout
Selye’s GAS for Track Coaches
Time
Original Level of Fitness
Improved Level of Fitness
4th Workout
This graph is the goal of
A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout
A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout
A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout
A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness
level. This is a tired athlete !
A common training mistake
Time
WorkoutPost Workout - athlete not fully recovered
Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness
level. This is a tired athlete !
How long do you wait until the next workout?
Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
Day 1 Day 2 Day 3 Day 4Day 0
Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
SUN MON TUES WEDSAT
Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
SUN MON TUES WEDSAT
Remember, I’ve just made up this time continuum.
Length between hard workouts
Time
WorkoutPost Workout - athlete not fully recovered
SUN MON TUES WEDSAT
Remember, I’ve just made up this time continuum. Unfortunately, the amount of recovery will vary between athletes.
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Mon, Wed, Fri, Mon, Wed
Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Mon, Wed, Fri, Mon, WedSat, Tues, Fri, Mon, Thurs
Simple Philosophic Question
Simple Philosophic Question
• Philosophic Question - Do you error on the side of too many training days or too few?
Simple Philosophic Question
• Philosophic Question - Do you error on the side of too many training days or too few?
Simple Philosophic Question
• Philosophic Question - Do you error on the side of too many training days or too few?
• My Opinion - Most high school athletes should error on the side of fewer training days.
Too Much or Too Little?
Too Much or Too Little?
Too Much or Too Little?
Too Much or Too Little?
Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Mon, Wed, Fri, Mon, WedSat, Tues, Fri, Mon, Thurs
Length between hard workouts
Time
S S M T W T F S S M T W T F
Sat, Tues, Fri, Mon, Thurs
A Recipe for Faster Running
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
15 min of Exercise Physiology
15 min of Exercise Physiology
Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)
15 min of Exercise Physiology
Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)
George Pincock47.33 400m46.24 4x400m split
15 min of Exercise Physiology
Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)
George Pincock47.33 400m46.24 4x400m split
Brett Schoolmeester5th 2004 NCAA XC10,000m PR - 28:31
How Long do these events last?
How Long do these events last?
Discus4 seconds?5 seconds?
How Long do these events last?
Discus4 seconds?5 seconds?
400m45 to 60 sec
How Long do these events last?
Discus4 seconds?5 seconds?
400m45 to 60 sec
10,000m27 to 34
min
Event length and Energy Systems
Event length and Energy Systems
DiscusCreatine-Phosphate
System
Event length and Energy Systems
DiscusCreatine-Phosphate
System
400mAnaerobic
Event length and Energy Systems
DiscusCreatine-Phosphate
System
400mAnaerobic
10,000mAerobic
DiscusCreatine-Phosphate
System
400mAnaerobic
10,000mAerobic
Which Energy Systems affect XC?
DiscusCreatine-Phosphate
System
400mAnaerobic
10,000mAerobic
Which Energy Systems affect XC?400m
Anaerobic
10,000mAerobic
Which Energy Systems affect XC?
10,000mAerobic
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Aerobic System
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Aerobic System(means with oxygen)
Energy Systems Timeline
0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min
Creatine Phosphate System
Anaerobic System
Aerobic System
(means without oxygen)
(means with oxygen)
Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
What distance do HS XC athletes run in New Mexico?
Which Energy System(s) will we focus on during Cross Country?
Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross
county, in most states, is 5,000m.
Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross
county, in most states, is 5,000m.• When you race 5,000m, what percentage
of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
Energy SystemContribution of Each System
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross
county, in most states, is 5,000m.• When you race 5,000m, what percentage
of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
• Aerobic provides 93% of the energy• Anaerobic only provides 7% of the energy
• The race distance for high school cross county, in most states, is 5,000m.
• When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
• Aerobic provides 93% of the energy.• Anaerobic only provides 7% of the energy.
The #1 reason to focus on the Aerobic system during cross country
• The race distance for high school cross county, in most states, is 5,000m.
• When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?
• Aerobic provides 93% of the energy.• Anaerobic only provides 7% of the energy.
A Recipe for Faster Running
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Silver - Marathon
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Silver - 100m
Silver - Marathon
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
Gold - 100m
Silver - 100m
Silver - Marathon
Bronze - Marathon
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
22 years old VS 29 years old
Gold - 100m
Silver - 100m
Silver - Marathon
Bronze - Marathon
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly
22 years old VS 29 years old21 years old VS 31 years old
Gold - 100m
Silver - 100m
Silver - Marathon
Bronze - Marathon
Two more reasons to focus on the Aerobic Energy System
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly.
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly.
Two more reasons to focus on the Aerobic Energy System
• The Aerobic System will improve year after year if it is trained properly.
• Although the Anaerobic System will adapt to training, this system has a point of diminishing return.
Anaerobic Energy System
Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
• However, there comes a point where the interval training no longer improves the Anaerobic system.
Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
• However, there comes a point where the interval training no longer improves the Anaerobic system.
• Why?
Anaerobic Energy System
• Anaerobic System - “traditional interval training” will improve this energy system.
• However, there comes a point where the interval training no longer improves the Anaerobic system.
• Why?
Blood pH
Anaerobic Energy System and Blood pH
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Below 7.0Acidic (like lemon juice)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
7.2 - HS athlete’s blood pH
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
7.2 - HS athlete’s blood pH
6.9 - HS athlete’s blood pH after several hard interval workouts
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
7.4 - Normal humanblood pH
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
7.2 - HS athlete’s blood pH
6.9 - HS athlete’s blood pH after several hard interval workouts 6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?Lungs burn, metallic
taste in your mouth
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?Lungs burn, metallic
taste in your mouth
Hemingway called this “the taste of death”
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat these workouts lower the athlete’s blood pH.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat these workouts lower the athlete’s blood pH.The goal of “interval training” is to move blood pHfrom a basic state to an acidic state.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8
weeks of “interval training”?
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8
weeks of “interval training”?
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
How long does this process take?
6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8
weeks of “interval training”? This is
bad!
Anaerobic Energy System and Blood pH
Anaerobic Energy System and Blood pH
• The human body does will not allow blood pH to stay acidic for forever.
Anaerobic Energy System and Blood pH
• The human body does will not allow blood pH to stay acidic for forever.
• If you try to keep pH low for longer then the 6 to 8 weeks, what happens?
Anaerobic Energy System and Blood pH
• The human body does will not allow blood pH to stay acidic for forever.
• If you try to keep pH low for longer then the 6 to 8 weeks, what happens?
• Damaged adrenal glands, thyroids, lymph nodes, stomach lining.
A Recipe for Faster Running
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.• The Aerobic system can be developed
indefinitely.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the
energy during a 5,000m race.• The Aerobic system can be developed
indefinitely.• Conversely, the Anaerobic system only
needs to be trained for 6 - 8 weeks to fully develop.
But the cross country season is longer than 8 weeks
But the cross country season is longer than 8 weeks
• August 15th - first day of practice
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..• If you started your training on July 4th,
then you will have 16 weeks to state.
But the cross country season is longer than 8 weeks
• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..• If you started your training on July 4th,
then you will have 16 weeks to state.• If you took 3 weeks off after the state track
meet, then you will have 20 weeks to the state cross country meet.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Ideally, the athlete will peak when they race attheir lowest possible blood pH.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Ideally, the athlete will peak when they race attheir lowest possible blood pH.
A Recipe for Faster Running
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.• The Aerobic system can be developed indefinitely.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.• The Aerobic system can be developed indefinitely.• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop.
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy
during a 5,000m race.• The Aerobic system can be developed indefinitely.• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop.• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedence over anaerobic workouts and precede anaerobic workouts.
As your athletes start to train more weeks during the year, how will you
adjust their training?
As your athletes start to train more weeks during the year, how will you
adjust their training?
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC• Summer before Junior year - started 3 weeks after
the state track meet
As your athletes start to train more weeks during the year, how will you
adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC• Summer before Junior year - started 3 weeks after
the state track meet• If they started the anaerobic workouts in July of
their Junior year, they’ll likely be running poorly at the state meet in October or November.
As your athletes start to train more weeks during the year, how will you
adjust their training?
As your athletes start to train more weeks during the year, how will you
adjust their training?
As your athletes start to train more weeks during the year, how will you
adjust their training?
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
Now we're ready for
Quick Interlude - What’s the most difficult book you’ve ever read?
Quick Interlude - What’s the most difficult book you’ve ever read?
Quick Interlude - What’s the most difficult book you’ve ever read?
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything• I loved the first third of
each book
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything• I loved the first third of
each book• Both books became
increasingly difficult and less enjoyable the further I read
Quick Interlude - What’s the most difficult book you’ve ever read?
• Tao of Physics• Brief History of
Everything• I loved the first third of
each book• Both books became
increasingly difficult and less enjoyable the further I read
• The hardest part for you is over!
Quick Interlude - What’s the most difficult book you’ve ever read?
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?Do you understand Selye?
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?Do you understand Selye?
Quick Interlude - What’s the most difficult book you’ve ever read?
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
Quick Interlude - What’s the most difficult book you’ve ever read?
Acidic
Basic7.0
If you understand these two conceptsThen understanding the workouts is easy.
What’s my point?Do you understand Selye?
Do you understand that blood pH has a limit?
Aerobic Workouts Continuous Running Workouts
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long RunFartlek (aka speedplay)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long RunFartlek (aka speedplay)
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run20% of weekly volume
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run20% of weekly volumeIf you’re running 30 miles a week - 6 miles
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or
Length of Run
Long Run20% of weekly volume
Long run should be challenging - no jogging
If you’re running 30 miles a week - 6 miles
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or pace
Length of Run
Long RunThe long run is such a challenging workoutpsychologically that it might not be the rightworkout for new runners.
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or pace
Length of Run
Long Run
Aerobic Workouts Continuous Running - Long Run
Intensity of Runi.e. speed or pace
Length of Run
Long RunHowever, this is the best long term method to improve an athlete’s aerobic ability. Your athletes will definitely run faster if they run a weekly up-tempo, yet controlled, long run.
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or pace
Length of Run
Long RunFartlek (aka speedplay)
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or pace
Length of Run
Fartlek (aka speedplay)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)This is a continuous run, but the pace changes throughout the run
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)This is a continuous run, but the pace changes throughout the runFor example: 5 minute segments, with
2 min at “race pace” followed by 3 min “steady”. Repeat.
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)I think Fartlek runs are underutilized by American
Coaches (both High School and Collegiate)
Aerobic Workouts Continuous Running - Fartlek
Intensity of Runi.e. speed or
Length of Run
Fartlek (aka speedplay)I think Fartlek runs are underutilized by American
Coaches (both High School and Collegiate)One of the keys of this workout is that it teaches athletes to pay attention to their “sensory data”*
This is really importantduring the cross country season because athletes
don’t get splits.
* Mark Wetmore’s term
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long RunFartlek (aka speedplay)
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
The idea is to run aerobically, without goinginto the anaerobic energy system.
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or
Length of Run
The idea is to run aerobically, without goinginto the anaerobic energy system.
Threshold Runs (aka tempo runs)
Athletes should run race distance (or maybe 1.0 - 1.5 miles longer) at a “comfortably hard” pace.
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
Aerobic Workouts Continuous Running - Tempo Runs
Intensity of Runi.e. speed or pace
Length of Run
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
Aerobic Workouts Continuous Running - Tempo Runs
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
Aerobic Workouts Continuous Running - Tempo Runs
Threshold Runs (aka tempo runs)Arguably the best way to
assign these types of runs is to use Jack Daniels
His Vdot calculation for thepace of these workouts aregreat tools for coaches & athletes
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Mature athletes can and should be doing a weekly long run
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Mature athletes can and should be doing a weekly long runFartlek running is a great workout thatmost of us should be doing more of
Aerobic Workouts Continuous Running Workouts
Intensity of Runi.e. speed or
Length of Run
Long Run
Fartlek
Threshold Runs
Mature athletes can and should be doing a weekly long runFartlek running is a great workout thatmost of us should be doing more ofUse Jack Daniels;
calculate Vdot
Anaerobic Workouts Discontinuous Running Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsThe majority of repeat is aerobic
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsThe majority of repeat is aerobicWorkout - 5 x 4 min at race pace 2 min recovery jog
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsWhile this is a typical workout, is there abetter alternative?
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic RepeatsWhile this is a typical workout, is there abetter alternative?YES!!!
Anaerobic WorkoutsPoint of Reference
Anaerobic WorkoutsPoint of Reference
Anaerobic WorkoutsPoint of Reference
Start
Anaerobic WorkoutsPoint of Reference
Start
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Recovery Jog
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Recovery Jog
End of second repeat
Anaerobic WorkoutsPoint of Reference
Start
End of first repeat
Recovery Jog
End of second repeat
End of third repeat
Anaerobic WorkoutsPoint of Reference
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
First Repeat
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
First RepeatSecond Repeat
Anaerobic WorkoutsPoint of Reference
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
First RepeatSecond Repeat
Third Repeat
Anaerobic WorkoutsPoint of Reference
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• Athletes must pay attention to their sensory data
to make their last repeat their best repeat
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• Athletes must pay attention to their sensory data
to make their last repeat their best repeat• If you remind the athletes to start easy, then the
majority of the workout will be aerobic
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• Athletes must pay attention to their sensory data
to make their last repeat their best repeat• If you remind the athletes to start easy, then the
majority of the workout will be aerobic• The workout can be repeated throughout the
season, becoming more anaerobic each time
aerobic anaerobic
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
End of second repeat
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
End of second repeatEnd of third repeat
Anaerobic WorkoutsLate Season Point of Ref. Workout
Start
End of first repeat
Recovery Jog
End of second repeatEnd of third repeatThis workout is much more anaerobic than
the first!
Anaerobic WorkoutsLate Season Point of Ref. Workout
aerobic anaerobic
Anaerobic WorkoutsLate Season Point of Ref. Workout
aerobic anaerobic
Early Season Workout
Anaerobic WorkoutsLate Season Point of Ref. Workout
aerobic anaerobic
Late Season Workout
Anaerobic WorkoutsLate Season Point of Ref. Workout
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Late Season Workout
Anaerobic WorkoutsLate Season Point of Ref. Workout
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Late Season Workout
First RepeatSecond Repeat
Third Repeat
Anaerobic WorkoutsLate Season Point of Ref. Workout
• At what point does the athlete switch from aerobic to anaerobic ?
aerobic anaerobic
Late Season Workout
The last few repeatswill be completely anaerobic
First RepeatSecond Repeat
Third Repeat
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
6.7 or 6.8 - Lowestblood pH that mosthumans can achieve
How do anaerobic workoutsmake you feel?Lungs burn, metallic
taste in your mouth
Hemingway called this “the taste of death”
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!What ever you’ve done in the past is great!
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!Longer repeats? - Try repeat 1,000s or 1,600s
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
These are the shortest workout of the year Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
These are the shortest workout of the year Sharpening Workouts
Run these workouts in the last 10-14 days of the season
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
The shortest repeats of the year
These are the shortest workout of the year Sharpening Workouts
Run these workouts in the last 10-14 days of the season
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
The shortest repeats of the year
These are the shortest workout of the year Sharpening Workouts
Repeats start at race pace, then get faster
Run these workouts in the last 10-14 days of the season
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts - Examples
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
a) 6-8 x 400m with 1 min recovery
Sharpening Workouts - Examples
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
b) 500’s - Go hard for 100m, settle, then kick last 200m
a) 6-8 x 400m with 1 min recovery
Sharpening Workouts - Examples
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
b) 500’s - Go hard for 100m, settle, then kick last 200m
a) 6-8 x 400m with 1 min recovery
Sharpening Workouts - Examples
The idea is that you should feel fast in these workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Sharpening Workouts - Why do ‘em?
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
1. It ensures that you are resting for the big meet
Sharpening Workouts - Why do ‘em?
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
2. Athletic, faster runners will respond well
1. It ensures that you are resting for the big meet
Sharpening Workouts - Why do ‘em?
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
2. Athletic, faster runners will respond well
1. It ensures that you are resting for the big meet
Sharpening Workouts - Why do ‘em?
3. For the aerobically fit athlete, the combination of less running and sharpening should result in PRs
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
A Recipe for Faster Running
• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy
during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to
be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then
10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts
What will our season look like?
The Colorado High SchoolCross Country Season
The Colorado High SchoolCross Country Season
Mon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
Given what we now know, when should a coach assign “interval training”?Identify the race that you want your
athletesto peak at, and then work backwards 6 to 8 weeks.
Ideally, the athlete will peak when they race attheir lowest possible blood pH.
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster thanrace pace)
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster thanrace pace)
Length of Workout
Aerobic Repeats
Anaerobic WorkoutsPoint of Reference
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• You have to pay attention to their sensory data
to make your last repeat your best repeat
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• You have to pay attention to their sensory data
to make your last repeat your best repeat• If you remind yourself to start easy, then the
majority of the workout will be aerobic
aerobic anaerobic
Anaerobic WorkoutsPoint of Reference
• Why is this such a great workout?• You have to pay attention to their sensory data
to make your last repeat your best repeat• If you remind yourself to start easy, then the
majority of the workout will be aerobic • The workout can be repeated throughout the
season, becoming more anaerobic each time
aerobic anaerobic
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Anaerobic Repeats
Sharpening Workouts
Anaerobic Workouts Discontinuous Running Workouts
Intensity of Workout(could be faster than
Length of Workout
Aerobic Repeats
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Aerobic Intervals - Point of Reference
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
In Colorado, what meet do most athletes set PRs?
In Colorado, what meet do most athletes set PRs?
• Though Laura Sturges calls it a “road race”…
In Colorado, what meet do most athletes set PRs?
• Though Laura Sturges calls it a “road race”…• ….the Liberty Bell Invitational is the best chance
for your athletes to set PRs
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -
9.06.05
pH
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -
9.06.05Friday - 9.08.05
pH
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -
9.06.05Friday - 9.08.05
Monday - 9.11.05
pH
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
pH
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
pH
Liberty Bell - 9.15.05
Anaerobic Energy System and Blood pH
7.0 - Neutral (like water)
Above 7.0Basic (like baking soda)
Below 7.0Acidic (like lemon juice)
The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state
pH pH
Liberty Bell - 9.15.05
Following one week of aerobic training - 9.22.05
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7 8 9 10 11 12
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7
Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1
Aug 7 2
Aug 14 3
Aug 21 4
Aug 28 5
Sep 4 6
Sep 11 Liberty Bell 7
Sep 18 8
Sep 25 9
Oct 2 10
Oct 9 Conference 11
Oct 16 Regional 12
Oct 23 State 13
aerobic anaerobic
Sharpening Workouts
Anaerobic Intervals - 1,000s and/or 1,600s
Aerobic Intervals - Point of Reference
Sharpening Workout - Veteran Teams
Week 1 2 3 4 5 6 7Week 8 9 10 11 12 13
Queststions
95
Mon Tue Wed Thur Fri Sat SunSpeed
development(medium)
Hard Workout
Easy run w/strides Shake Out Meet Easy Run Off
Fartlek Workout
(not a long run)
Easy run w/ strides
Hard Workout
Easy run w/strides Shake Out Big Meet
Active Recovery
or Off
Fartlek Workout
(nto a long run)
Easy run
Dumb Duel Meet Treat like a
light workout
Easy run w/strides
Shake Out InvitationalActive
Recovery or off
Easy run w/strides
Killer Workout
Easy run w/strides
Shake Out Big Meet Easy Run Off
Young Athlete - New to Running
Mon Tue Wed Thur Fri Sat SunSpeed
development(medium)
Hard Workout
Easy run w/strides Shake Out Meet Easy Run Off
Fartlek Workout
(not a long run)
Easy run w/ strides
Hard Workout
Easy run w/strides Shake Out Big Meet
Active Recovery
or Off
Fartlek Workout
(nto a long run)
Easy run
Dumb Duel Meet Treat like a
light workout
Easy run w/strides
Shake Out InvitationalActive
Recovery or off
Easy run w/strides
Killer Workout
Easy run w/strides
Shake Out Big Meet Easy Run Off
Young Athlete - New to Running
Further Study
• USATF Coaching Education www.usatf.org• Level 1 - Very helpful when you are coaching
events that you’ve unfamiliar with• Level 2 - Great background in exercise
science, then you apply that knowledge to an event area.– Sprints/Hurdles– Jumps– Throws– Endurance
98
Further Study
99
Further Study
99
Further Study
99
These are arguably the two most useful books for high school
coaches
Recommended