1. THE PHYSIOLOGY OF TRAINING THE DISTANCE RUNNER
Dr. Joe Vigil

2. THE BIOLOGIC LAW OF TRAINING
The structure and performance capability of an organ/organ system is determined by the following:
Its genetic constitution
The quality and quantity of work carried out
The greater the demand/stress placed on an organ within its physiological limits, the more intensely it adapts and the more efficient it becomes.

4. Physiological Testing
Objectives:
Provide baseline information
Provide markers for effectiveness of training
Detect areas of strength/weakness
Optimize performance

5. Training Goals Major Physiological Targets
Improve body’s ability to transport blood and oxygen
Increase ability of specific muscle groups to effectively use available oxygen
Shift blood lactate threshold to higher proportion of maximum speed/power
Increase aerobic capacity
Improve speed
Improve economy

6. Variables of Endurance Performance
Maximal Oxygen Uptake (VO2 max)
Economy of Motion
Lactate Threshold
Fractional Utilization of VO2 max (%VO2 max)
Fuel Supply

14. Training Intensities: Lactate Threshold and Training Zones
1. Recovery
Intensity: very low, 2-3 mmol/L below LT, bpm below LT
Duration: min
Objective: To promote recovery following high intensity intervals or glycogen-depleting overdistance workouts. Maintenance of cardiovascular adaptations and muscle-skeletal system.

15. Training Intensities: Lactate Threshold and Training Zones
2. Endurance
Intensity: moderate, 1-2 mmol/L below LT, bpm below LT
Duration: 30 min- 3hrs
Objective: Develop peripheral training adaptations: increase fat metabolism, increase number of aerobic enzymes, increase size and number of mitochondria, increase capillarization

16. Training Intensities: Lactate Threshold and Training Zones
Intensity: moderate, TEMPO just below LT, or at LT + 5bpm
Duration: TEMPO min continuous or LT intervals 5-15 min with equal or one half recovery
Objective: Increase LT (%VO2 max at LT) and maximal aerobic capacity

17. Training Intensities: Lactate Threshold and Training Zones
4. VO2 max Intervals
Intensity: high, 1-2 mmol/L, above LT, HR associated with 95% VO2max
Duration: 3-5 min intervals with equal amount of rest
Objective: Develop central training adaptations: Increase stroke volume, increase maximal aerobic capacity and lactate tolerance (buffering capacity)

18. Training Intensities: Lactate Threshold and Training Zones
5. Intensive Repetitions
Intensity: very high, 2-6 mmol/L above LT
Duration: SHORT sec with complete recovery. LONG 1-2 min with complete recovery
Objective: Increase anaerobic capacity and buffering capacity

20. Method of Balke (VO2max)
Walk/Run for 15 min
Convert to meters 1 mile meters
Divide by 15 to calculate meters/min
The first 150 meters/min = 33.3 ml VO2
For every meter under 150, multiply by .178 and subtract from 33.3 ml VO2
For every meter over 150, multiply by .178 and add to 33.3 ml

27. PREDICTIVE TIME CHARTS
SEE CHARTS IN YOUR NOTES

29. The ABC’s of Elite Distance Runners once Aerobic Base has been achieved
Improvement in performance occurs in trained runners when intensity of training is increased
Improvement in Cardiorespiratory fitness occurs when training intensities correspond to % of VO2 max velocity
Improvement in endurance performance occurs when the intensity in a steady state run does not exceed 4mM lactate concentration, which corresponds to approximately 80-90% VO2 velocity

30. Major Mechanisms of Optimal Distance Running Performance
Ability to produce high muscle force output at a high velocity for a prolonged period of time
Muscle Fiber Recruitment: Increase number of muscle fibers contracting simultaneously.
Increase number of actin/myosin filament in each muscle fiber

31. Major Mechanisms of Optimal Distance Running Performance
Muscle Fiber Recruitment Rate: Increase rate of repetitive activation of muscle fibers
Mitochondrial Density: Increase number and size of mitochondria around all muscle fibers