Training and Racing 5000 M Cross Country

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

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

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

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

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

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

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