1. Oxygen Demands for 5k/10k Runners #1 limiting factor of a 5k/10k runner! Steve Long FMC Running, LLC

2. Distance running is a training sport. No box-and-one. No dime defense. No nickel defense. No 3-2 zone. No 2-3 zone. No man-to-man. No goal line defense. So, what does this mean?

3. We focus on making ourselves better Different workouts have different benefits. Stronger heart Bigger arteries Bone density Lactate clearance Chemical reactions More endurance (energy)

5. Energy sources: Aerobic vs. Anaerobic Aerobic respiration is with O2. Stages include Glycolysis, Kreb Cycle, ETC. (36-38 ATP) Pace? Types of runs? Anaerobic respiration is without O2. Stages include Glycolysis (2 ATP) Pace? Types of runs?

6. How fast can I run until I go anaerobic?

7. What’s your race distance?

8. The Oxygen Trail Mouth/Nose Lungs (efficiency) Blood (volume/red blood cells/viscosity) Heart (stroke volume/strength) Arteries (elasticity) Capillaries (size/location/efficiency) Muscle cells (efficiency of O2 usage)

9. Base training (months leading up to peak) Progression, progression, progression! Every day serves a different purpose, but every day serves a purpose! Monday: Long Run (LR) pace? purpose? Tuesday: Short Pace Per Mile (SPPM) pace? purpose? Wednesday: Recovery (Rec) pace? purpose? Thursday: Long Pace Per Mile (LPPM) pace? purpose? Friday: Recovery (Rec) pace? purpose? Saturday: Base Unit (BU) pace? purpose? Sunday: Recovery (Rec) pace? purpose?

10. Peaking (takes 27 weeks – one peak per year) Monday: Low Side Intervals (LSI) 8x400m pace? purpose? Tuesday: SPPM-LPPM & Anaerobic work Wednesday: Recovery Thursday: High Side Intervals (HSI) 12x400m Friday: Recovery Saturday: Race Day pace? purpose? Sunday: Recovery

11. Takes Away’s Oxygen is important to distance runners! Know what your workout is doing for you! Play the way your practice! Focus on aerobic training!

12. Steve Long FMC Running, LLC. 269-808-0613 stevenlong04@yahoo.com www.runotsego.com