Presentation is loading. Please wait.

Presentation is loading. Please wait.

Training and Racing 5000 M Cross Country. Energy Systems Contributions Aerobic – 70% Anaerobic – 30% High Altitude Training O2 Transport System Increase.

Similar presentations


Presentation on theme: "Training and Racing 5000 M Cross Country. Energy Systems Contributions Aerobic – 70% Anaerobic – 30% High Altitude Training O2 Transport System Increase."— Presentation transcript:

1 Training and Racing 5000 M Cross Country

2 Energy Systems Contributions Aerobic – 70% Anaerobic – 30% High Altitude Training O2 Transport System Increase in Capillaries Increase in Mitochondria 3,500ft-5,000ft 5,000ft-6,500ft 6,500ft-8,000ft Principles of the 5000m

3 Aerobic Development – 70% Long Run – 20% of Weekly Mileage 3-5 Easy/Normal paced runs per week Anaerobic Threshold Runs 85-88% Intensity Interval Sessions Continuous Sessions VO2Max (Race Pace) Training Caution *3-6 week research studies* High elevation factor Length of Intervals Long vs. Short Reps Training the Energy Systems

4 Anaerobic Development – 30% Caution – Individualize Training Experience Age Type of Runner Benefits of Anaerobic Training Improves Running Economy Improves Speed First 400m of Race Race Surges Finishing Kick Training the Energy Systems

5 Starts in the summer Develop a good base. You need this foundation to build on later in season. Spend 6 weeks progressing to peak mileage. After week 4, add a long run of 20% of weekly mileage. Last 4 weeks add fartlek workouts and tempos. Should arrive in mid-August ready for intervals at 80% effort. Team leader can help gather the team for summer workouts. The 5000m Training Plan: 10 week summer

6 Continue running peak weekly mileage with 1 long run/week at 20-25% of weekly volume (on hills if possible). Emphasis on Threshold Zone training. Women: 4-5xmile repeats at 85-88% with 3min rest, and 5-6mile tempo run at Threshold Pace (HR or roughly seconds slower than 5k PR per mile). Men: 6-7mile repeats at 85-88% effort with 3min rest 7- 8mile tempo run at Threshold pace (HR or roughly seconds slower than 5k PR per mile). The Training Plan: Early Season – 4 week period

7 Continue running peak weekly mileage with 1 long run/week at 20-25% of weekly volume over hills. Start adding in VO2 Max Intervals, and start breaking up tempo runs. Women: 6x1k repeats (at 90-93% effort) with 2min rest and 2x3mile or 3x2mile repeats (at 85-88% effort or HR of ). Men: 8-9x1k repeats (at 90-93% effort) with 2min rest and 2x4mile or 2x3mi, 1x2mi repeats (at effort or HR or ). The Training Plan: Mid Season – 4 week period

8 Cut weekly volume by 15-20% and remove hills from long run. Focus on sharping athletes. Try to not let them become over fatigued. Instead of running repeats equal to volume of race, cut reps to ½-3/4 of race distance at race pace with lots of rest. Work on rhythm. The second workout now consists of 200m on / 200m off. Example: 15x200m at a pace that falls between goal mile-3k pace with a 200 jog in 60sec for recovery. They will try to run reps too fast, so be careful! The Training Plan: Late Season – 4 week period


Download ppt "Training and Racing 5000 M Cross Country. Energy Systems Contributions Aerobic – 70% Anaerobic – 30% High Altitude Training O2 Transport System Increase."

Similar presentations


Ads by Google