USATF Podium Effort ProjectMiddle/ Long Distance Running

Las Vegas 2006

Critical Zone/ Critical Factor Training: 3,000-5,000 meters

Sports Science Testing to Determine Individual Athletes’ Profiles:

• Max VO2

• vVO2

• Max Lactate

• Lactate Threshold

• Aerobic Threshold

• Fractional Utilization of LT & AT based on vV02

Athlete Blood Lactate Profiles Name vVO2 LT Speed Difference

vV02-LT

Max Lactate Lactate @ LT

Difference Max Lactate –LT

Deena 4:31 5:01 0:30 8.3mmol 2.9mmol 5.4mmol

Meb 3:59 4:32 0:33 10.8mmol 3mmol 7.8mmol

Jen 4:36 5:10 0:34 8mmol 2.6mmol 5.4mmol

Ryan 4:04 4:34 0:30 11.9mmol 3mmol 8.9mmol

Ian 4:04 4:38 0:34 12.4mmol 3.3mmol 9.1mmol

Max VO2 Tests

• Jen Rhines: VO2 Max – 74.0, vVO2 – 4:36, LT – 5:10, AT – 5:25

• Deena Kastor: VO2 Max – 82.0, vVO2 – 4:31, LT – 5:01, AT – 5:17

• Ryan Hall:VO2 Max – 84.7, vVO2 – 4:04, LT – 4:34, AT – 4:50

• Ian Dobson: VO2 Max – 81.8, vVO2 – 4:04, LT – 4:38, AT – 4:54

3k – 5k PR Potential based on Current vVO2 Speed

3k 5k 10k

Ian 7:34 13:06-13:14 27:27-27:45

Ryan 7:34 13:06-13:14 27:27-27:45

Meb 7:26 12:51-13:00 26:56-27:14

Deena 8:25 14:33-14:42 30:30-30:50

Jen 8:34 14:49-14:58 31:04-31:24

Running Plan• Training Goal is to show continuous improvement to an athlete’s

vVO2, Lactate Threshold & Aerobic Threshold as well as their fractional utilization of each of 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

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

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

9-10minutes

• *** 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.

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& 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 speed for 1500 meters and Female 3k & 5k runners need 4:05-4:06 to be contenders in the 3k & 5k

Altitude Training

• Responders v 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)

Power Workouts

• Flying 60’s

• Short, Medium & Long Hill Sprints

• Alternating Sets of Standing Long Jump with Heavy Resistance Back Squats

• Jump Squats & Splits Jump Squats