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

Key Factors in 800 /1500m Training 1.Anaerobic Power – LTRS 2.VO2 Max / Aerobic 3.Running Economy – Lactic Acid tolerance. Efficiency – improves buffering capacity. George Washington University and University of Rhode Island

LTRS 1. OUT AND BACK 2. STEPPING STONES 3. REPETITION 1000’S 4. TEMPO RUNS

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.

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 !

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

VO 2 Max - Aerobic 90% - 100% Efforts (Sports Medicine 1986) 1.Long steady runs % max 2.Fartlek – extended efforts  800m 3.Tempo runs – 4 miles at 80 – 85%

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. ECONOMY / LACTIC ACID TOLERANCE “ Lactic Acid Tolerance Training:- Floods of lactic Acid Aren’t Necessarily Bad – If You Can Endure Them – (Running Research News / Peak Performance)

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)

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.

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

Example Training Schedules 4 Week Example Training Schedule 4 Week Example Training Schedule

Training Schedule Week 1 – Winter 28 day cycle – 24 working, 4 optional Day 1a.20 min Fartlek b.1 hour steady / brisk Day 2a.20 min steady b.150 – 200 – 150 ( 90sec / 85-95% ) Day 3a.20 min steady / brisk b.Stepping Stones (A) Day 4a.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 6a.- b.4 x 600 ( 5min rec ); 6 x 60m Day 7a.Long run ( 10 – 15 miles ) b.-

Training Schedule – Winter Week 2 Day 1a.20 – 25 min steady / brisk b.Stepping Stones ( C ) Day 2a20 min Fartlek b.150 / 300 x 4 – 6 Day 3a.20 min steady / brisk b.1 hour steady ( 80% ) Day 4a.20 – 25 min Fartlek b.150 – 200 – 150 Day 5.A.20 min steady / brisk b.10 mins Out & Back Day 6a.- b.4 x 600; 6 x 60 Day 7.a.Optional b.Optional

Training Schedule Winter – Week 3 Day 1a.20 – 25 min steady / brisk b.Stepping Stones ( B ) Day 2.a20 min Fartlek b.8 x 300 ( 3 min rec ); 6 x 60 Day 3.A20 min steady b.S / S ( D ) Day 4.A20 – 25 mins Steady / Brisk b3 x 4 x 150, or 150 – Day 5.A.20 – 25 min Steady / Brisk b10 min O & B Day 6.A.- b4 x 600; 6 x 60 Day 7.A & Boptional

Training schedule – Winter Week 4 Day 1a.10 min Brisk b1 hour steady Day 2a.10 min steady b.150 / 300 x 4 – 6 ; 6 x 60 Day 3a10 min steady b.10 min O&B Day 4.A.10 min steady b8 x 300 ; 6 x 60 Day 5a- b10 min O & B Day 6aRest bRest Day 7a.Long run b.-

TRAINING SCHEDULE – SUMMER Week 1 Day 1a.20 min steady / brisk b10 min O & B Day 2a. 20 min steady / brisk b2 x 600 ( long rec ); 6 x 60 Day 3a.20 min steady / brisk b.10 min Easy Day 4a- b300 / 600 / 300 Day 5a10 min easy b- Day 6Competition Day 7a- bLong run

Training schedule – summer Week 2 Day 1a20 – 30 min steady / brisk b10 mins O & B Day 2a20 – 30 min steady / brisk b8 x 300; 6 x 60 Day 3a20 min Fartlek bS / S ( B ) Day 4a20 min Fartlek b8 x 300; 6 x 60 Day 5a20 min Fartlek b10 min O & B Day 6a- b4 x 600; 6 x 60 Day 7a & boptional

Training schedule – summer Week 3 Day1a10 min easy bS / S ( B ) Day 2a10 min Easy b150 – 200 – 150 OR 2 x 600 (long rec) Day 3a10 min easy bS/S (D) Day 4a10 min easy b150 / 300 / 600 / 300 / 150 Day 5a10 min easy b10 min O & B Day 6a- b2 x 600 ( Long rec ) or 4 x 300 ( 10 min recs ); 4 x 60 Day7a & bREST

Training Schedule – Summer Week 4 Day 1a20 min steady / brisk b1 hour steady Day 2a20 min Steady / brisk b300 / 600 / 300 / 600 / 300 Day 3a10 min Easy bS / S (D ) Day 4a10 min Easy b4 x 600; 6 x 60 Day 5.A10 min Easy b10 min O & B Day 6.A & bREST Day 7a & bREST

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