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If You Could Only Do ONE Workout

Workout #1 Easy Pace: warm up, cool down, recovery run, recovery within workout; Aerobic Conditioning: 55-75% VO2 Max 70-80% Max Heart Rate Long Aerobic Running: between jogging and racing, % of you aerobic capacity to finish in a pleasantly tired state.

Workout #1 When training for the 5000, we must target the energy system(s) specifically used for the event. What IS the most important energy system then?

Workout #1

Workout #1

If You Could Only Do TWO Workouts?

Workout # 2 Marathon Pace: steady run or long repeats. Ventilatory Threshold: 75-84% VO2 Max 80-90% Max Heart Rate Long Aerobic Running: between jogging and racing, % of you aerobic capacity to finish in a pleasantly tired state.

Workout #2 Ryan goes 5:16 in the 1600m (11: m) Daniels says 6:13 per mile 8 x 600m in 2:19 with 1:00 standing rest 2:19 (166/175) (164/137) 2:17 (169/180) (166/142) 2:19 (171/180) (170/143) 2:21 (170/181) (169/146) 2:19 (169/180) (168/143) 2:19 (169/179) (170/146) 2:18 (170/180) (167/145) 2:19 (170/179) (171/148) Time (ave/max)(ave/min)

If You Could Only Do THREE Workouts?

Workout # 3 Threshold Pace: tempo runs or cruise intervals Anaerobic Threshold: 83-88% VO2 Max 88-92% Max Heart Rate Steady State: between jogging and racing, 99% of you aerobic capacity to finish in a pleasantly tired state.

Workout #3 Ryan goes 5:16 in the 1600m Daniels says 6:13 per mile 8 x 600m in 2:19 with 1:00 standing rest 2:19 (166/175) (164/137) 2:17 (169/180) (166/142) 2:19 (171/180) (170/143) 2:21 (170/181) (169/146) 2:19 (169/180) (168/143) 2:19 (169/179) (170/146) 2:18 (170/180) (167/145) 2:19 (170/179) (171/148) Time (ave/max)(ave/min)

Workout # 3 (Running Economy) 2:19 (166/175) (164/137) 2:17 (169/180) (166/142) 2:19 (171/180) (170/143) 2:21 (170/181) (169/146) 2:19 (169/180) (168/143) 2:19 (169/179) (170/146) 2:18 (170/180) (167/145) 2:19 (170/179) (171/148)

If You Could Only Do FOUR Workouts?

Workout # 4 Rep Pace: speed reps and fast strides Creatine Phosphate: > VO2 Max ? Heart Rate High knees, bounding, running tall, hill springing:

Strength For Running?

If You Could Only Do FIVE Workouts?

Workout # 5 (Progressive Long Run) ??????????: Does not describe this session.

Capillaries Deliver the Goods

What if You Could Do a Workout Everyday of the Week?

Workout # 6 (Predator Run) ??????????: Does not describe this session.

Predator Run Ryan ran a 5: m 11: m Tempo = 6:13 VO2 Max = 5:44 Race a 5k with splits of: 6:13, 6:00, 5:44

NOTICE: There have been no workouts called: Anaerobic Intervals Run Till I’m Tired VO2 Max Run Till You Puke Critical Velocity Run Till You Can’t Do Another Anaerobic Capacity

Remember Why

Here is Why Metabolic machinery Aerobic enzymes Lipid metabolism Carbohydrate metabolism Maximize muscle fiber aerobic potential Heart size Plasma volume Heart rate Stroke volume Cardiac output Oxygen extraction Blood flow and distribution Blood pressure Pulmonary function

Questions