2. Training Paces Anaerobic ThresholdAerobic Threshold (AnT) (LT) (Tempo) ElitevVO 2 + 35 seconds AnT (LT) + 17 seconds NationalvVO 2 + 40 secondsAnT (LT) +20 seconds Note: No differentiation between male and female or high school age athletes.

3. Max VO 2 Tests VO 2 MaxvVO 2 LT speed Max Lactate Lactate @ LT Diff. vVO 2 - LT Meb82.4 ml3:574:3910.83.00:42 Ryan75.9 ml4:094:437.13.40:34 Brendon82.3 ml4:215:0510.54.00:44 Dan77.8 ml3:594:3910.92.80:40 Marco68.1 ml4:334:529.04.80:19 Peter79.2 ml4:164:4511.83.00:29 Matt79.5 ml4:234:489.92.50:25 Terrence80.2 ml4:014:499.53.30:48 Average78.184:124:483.4

4. Training Paces (LT)/mileAerobic/mile Deena5:015:18 Meb4:394:56 Jen5:105:30 Ryan 1 4:344:51 Ian 4:384:55 Ryan 2 4:435:00 Brendon5:055:22 Dan4:394:56 Matt4:485:05 Terrence4:495:06 Marco4:525:09 Peter4:455:02

5. Collegiate and post collegiate runners: Start at 4 mile run (AT) and 4 mile run (LT) High School runners: Start at 4 mile run (AT) and 2 mile run (LT) Both increase distances as metabolic adaptation allows. Weeks--Months--Years

6. Threshold Run Goal NameLT pace6 M8 M10 M12 M15 M Deena5:01- 301 secs30:1040:1350:1760:2075:25 Meb4:39- 279 secs27:9037:2046:5055:8069:75 Jen5:10- 310 secs31:0041:3351:6762:0077:50 Ryan 1 4:34- 274 secs27:4036:5345:6754:8068:50 Ian4:38- 278 secs27:8037:0746:3355:6069:50 Ryan 2 4:43- 283 secs28:3037:7347:1756:6070:75 Brendon5:05- 305 secs30:5040:6750:8361:0076:25 Dan4:39- 279 secs27:9037:2046:5055:8069:75 Matt4:48- 288 secs28:8038:4048:0057:6072:00 Terrence4:49- 289 secs28:9038:5348:1757:8072:25 Marco4:52- 292 secs29:3038:9348:6758:4073:01 Peter4:45- 285 secs28:5038:0047:5057:0071:25

7. Critical Zone Racing at the World Level 800 Meters Men 1:43.8-144.9 with last 200 capability in 25.2 and last 100 in 12.0 Woman 1:57-1:59 with last 200 capability in 27.5 1500 Meters Men 3:31.8-3:33.2 with last 400 in 53.8 / 800 in 1:49.8 / 1200 in 2:48.8 Woman 3:57-3:59 with last 300 in 45.3 300 Meter Steeplechase Men 8:04-8:09 with last 400 in :56 Woman To be Determined

8. Coaching Middle & Long Distance Is understand the relationship between athletes basic 100-400 meter speed and their lactate threshold and endurance (Training to improve all 5 zones on an annualized training plan) 1 2 3 4 5 6 60-400 800-1500 3000-5000 Lactate Threshold Endurance Recovery Base Anaerobic Capability Capability Capability 7.5-10 miles Long Run 30-45 min Speed Event Specific Training MVO 2 10K @ 60-70% Anaerobic Speed Endurance 1 2 3 4 5 6-45 sec 45 sec – 4 min 4 min – 12 min 12 min – 60 min 60 min – 3 hrs @100% @97-100% @90-97% @80-87% @70-80% Of Max HR Examples Training Requirement for 1:45 / 3:32 800-1500m Performance 100m speed 10.8 – 11.3 400m speed 47.0 – 48.0 800 m capability & event specific 1:44.0 – 1:45.0 1500 / Mile Capability 3:31.5 – 3:47.5 3000 MVO 2 Capability 7:27 – 2:00 – :60.0 5000 MVO 2 Capability 13:05 – 4:10 – 2:05 Lactate Threshold 4:50 – 5:00 pace for 35-50 minutes @ athletes 85-87% Endurance 5:00 – 6:00 pace for 90-120 minutes

9. Explanation of Training Terms Basic Speed / Power Lactate Threshold High End Aerobic Threshold Max VO 2 From 60 to 100 up to 400m speed endurance. Running efficiency, Development of Running Form, Running Mechanics, Event Specific Running Economy. Training runs of 25-50 minutes at 85-87% of Maximum Heart Rate or 85-87% of vVO 2 Developing a high level of aerobic threshold. Endurance Training at 70-80% of Maximum Heart Rate or 75-80% of vVO 2. Runs should be challenging on soft surfaces, and hills. Negative split effort is most desirable. Development of Maximum Volume of Oxygen (92-95% of Maximum Heart Rate or 90% of vVO 2 ) 60 seconds up to 5 minutes intervals or up to 8-12 minutes continuous.

10. Explanation of Training Terms Event Specific / AnaerobicDevelopment of Lactate Acid Tolerance, 800- 1500m Event Specific Power Pace Workouts. 95-100% of Max Heart Rate or 95-100% of vVO 2 This is the #1 indicator of an athletes’ readiness for the next workout, the next interval, and demonstrates when an athlete is ready to race 1)AM Heart Rate, PM Resting Heart Rate 2)The ease at which the athlete takes their workout 3)Feeling good and ready to train and race 4)How quickly the athlete recovers from planned workouts or races 5)The body’s ablility to make training adaptations occurs during periods of recovery ** Staleness of heavy fatigue is a sign of over training – over training is the same as detraining the athlete and is very harmful to the athletes health and overall development Examples: Plyometrics, running drills, form running, strength training with resistance machines, and event specific lifting Recovery Strength Training

11. Power Workouts Flying 60’s Short, Medium, and Long Hill Sprints Alternating Sets of Standard Long Jump with Heavy Resistance Back Squats Jump Squats & Splits Jump Squats

12. Altitude Training Responders vs. Non-Responders to Altitude Training??? The Importance of Altitude Training in building Aerobic and Anaerobic Thresholds – staying in the right zone Power workouts are improved at Altitude (Max Speed Sprints up to 300 meters)

13. Recognizing Critical Speed Male 3K & 5K runners must finish in under 53 seconds for their last 400 meters & run under 2:30 or faster for last 1K to compete for a podium spot at an international competition Female 3K & 5K runners must finish in under 60 seconds for their last 400 meters and run under 2:50 or faster for the last 1K to compete for a podium spot at an international competition Male 3K & 5K runners need 3:34-35 for 1500 meters and Female 3K & 5K runners need 4:05-06 to be contenders in the 3K & 5K

14. Improving Aerobic Efficiency at Event Speeds 3K – intervals starting at 1 minute and ending at 3-4 minutes 5K – intervals starting at 2 minutes and ending at 5 minutes 10K – intervals starting at 3 minutes and ending at 9-10 minutes *** Interval workouts should follow a steady progression of time spent running in the correct pace zone as opposed to running the same set of intervals faster and faster

15. Training for Event Speeds 3K – up to 5K in total workout volume 5K – up to 8K in total workout volume 10K – up to 12K in total workout volume

16. Running Plan Training goal is to show continuous improvements to an athlete’s vVO 2, Lactate Threshold & Aerobic Threshold as well as their fractional utilization of each these levels to the maturity of their career. Training Program must be designed to improve aerobic efficiency at: 1. Aerobic Threshold: 30-90min duration 2. Lactate Threshold: 20-40min duration 3. Various Event Speeds: TBD 4. As well as maximize the athlete’s top end speed