1. The Science of Training
2019 Group Leader Training

2. A Brief Introduction Runner for over 15 years
Ran at Michigan State University
Majored in Kinesiology
RRCA certified coach
7 years of coaching experience (now XC coach at Mott Community College)

3. Great Resources Daniel’s Running Formula (Jack Daniels)
VO2 max, VDOT
Running to the Top (Arthur Lydiard)
Importance of endurance training
Road to the Top (Joe Vigil)
Training plan samples, strength exercises
Breaking 2 Documentary
Great story, science that goes into training

4. Aerobic vs Anaerobic Aerobic = the use of oxygen
Body’s ability to deliver oxygen to muscles meets the demands of the training workload
Anaerobic = the use of other energy systems
Body’s ability to deliver oxygen does NOT meet the demands of the training workload
Body has to utilize other energy processes, which produce performance inhibitors in the body (lactic acid)

5. What It Feels Like: Aerobic
Can carry on a conversation
Breathing under control
HR < 80% of max
Example: nice and easy jog or walk

6. What It Feels Like: Anaerobic
Can’t carry on a conversation, or can only speak 1-2 words at a time
Breathing is extremely labored
HR > 90% of max
Legs burn, limited range of motion, “taste of death”
Examples
The Bradleys, short and fast interval workouts

7. Energy System Usage by Event Distance
1500m or 1 Mile
70% aerobic
30% anaerobic 5K
92% aerobic
8% anaerobic
10K
95% aerobic
5% anaerobic
Half Marathon
98% aerobic
2% anaerobic
*data from Daniel's Running Formula

8. What does this mean?
Training should focus predominantly on aerobic fitness
Spend time at goal race pace (theory of specificity)
Little work on anaerobic fitness to accommodate uphills, end of race

9. Fitness is determined by:
VO2 max: the amount of oxygen your body can consume and process
Lactate threshold: the point at which your body exponentially cannot clear blood lactate
Economy: measure of one’s efficiency, or quality of running/walking form
Low economy = high energy use for a slower pace
High economy = low energy use for a faster pace

10. Training VO2 max Easy runs/walks
Strengthen heart muscle (increase stroke volume)
Develop capillaries of lungs
Increase vascularization of muscles (opening more tiny blood vessels)

11. Training lactate threshold
“Tempo” workouts
Time spent in between aerobic and anaerobic can advance your lactate threshold
Runs/walks where you can just barely keep up conversation
Typically between 80 and 90% of max HR
Body learns how to clear lactic acid more efficiently and effectively

12. Training economy Hill repeats Short intervals
Neuromuscular benefits (strengthen muscles in legs)
Body learns how to run/walk uphill more efficiently with practice
Short intervals
Intervals where you go significantly faster than race pace help improve economy
Need plenty of rest in between reps to be most effective
Focus on form

13. Training Theories Developed by Jack Daniels Theory of Specificity
Theory of Diminishing Return

14. Theory of Specificity
“System you stress during exercise is the one that stands to benefit from the stress”
Distance runners/walkers should focus on aerobic fitness primarily
Best way to be prepared for race day is to practice running/walking at goal race pace
Simulate race day conditions

15. Theory of Diminishing Return
“As training increases, the benefit/return from training decreases”
Runners/walkers starting up see dramatic improvements with less training
Experienced or advanced runners/walkers see smaller improvements with more training

16. Understanding Workload
Stressing the system is required for adaptation and improvements
Body needs period immediately after stress to recover
Risk overtraining and never seeing benefits if body never gets chance to recuperate
Easy day(s) after hard efforts or races help maximize benefits of stress

17. Major Take Aways Training should focus primarily on aerobic fitness
Improvement of aerobic fitness in virtually limitless
Value in spending some time developing anaerobic fitness to accommodate hills, end of race
Easy runs/walks are ideal for improving aerobic fitness
“Tempo” workouts are ideal for improving lactate threshold and anaerobic fitness
Hill repeats and short, fast intervals are ideal for improving running/walking economy

18. Major Take Aways
Training should be specific in order to yield most benefits
As runners/walkers train more and more, they experience a diminished return from training
Stressing the system is required for improvement
Allow time for recovery to prevent overtraining

19. Questions?