1. USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006 Critical Zone/ Critical Factor Training: 3,000-5,000 meters

2. Sports Science Testing to Determine Individual Athletes’ Profiles: Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on vV02

3. Athlete Blood Lactate Profiles NamevVO2LT SpeedDifference vV02-LT Max LactateLactate @ LT Difference Max Lactate –LT Deena4:315:010:308.3mmol2.9mmol5.4mmol Meb3:594:320:3310.8mmol3mmol7.8mmol Jen4:365:100:348mmol2.6mmol5.4mmol Ryan4:044:340:3011.9mmol3mmol8.9mmol Ian4:044:380:3412.4mmol3.3mmol9.1mmol

4. Max VO2 Tests Jen Rhines: VO2 Max – 74.0, vVO2 – 4:36, LT – 5:10, AT – 5:25 Deena Kastor: VO2 Max – 82.0, vVO2 – 4:31, LT – 5:01, AT – 5:17 Ryan Hall:VO2 Max – 84.7, vVO2 – 4:04, LT – 4:34, AT – 4:50 Ian Dobson:VO2 Max – 81.8, vVO2 – 4:04, LT – 4:38, AT – 4:54

5. 3k – 5k PR Potential based on Current vVO2 Speed 3k5k10k Ian7:3413:06-13:1427:27-27:45 Ryan7:3413:06-13:1427:27-27:45 Meb7:2612:51-13:0026:56-27:14 Deena8:2514:33-14:4230:30-30:50 Jen8:3414:49-14:5831:04-31:24

6. Running Plan Training Goal is to show continuous improvement to an athlete’s vVO2, Lactate Threshold & Aerobic Threshold as well as their fractional utilization of each of these levels to the maturity of their career. Training Program must be designed to improve aerobic efficiency at: 1. Aerobic Threshold: 30-90min duration 2. Lactate Threshold: 20-40min duration 3. Various Event Speeds: TBD 4. as well as maximize the athlete’s top end speed

7. Training for Event Speeds 3k – up to 5k in total workout volume 5k – up to 8k in total workout volume 10k – up to 12k in total workout volume

8. Improving Aerobic Efficiency at Event Speeds 3k – Intervals starting at 1 minute and ending at 3-4 minutes 5k – Intervals starting at 2 minutes and ending at 5 minutes 10k – Intervals starting at 3 minutes and ending at 9-10minutes *** Interval workouts should follow a steady progression of time spent running in the correct pace zone as opposed to running the same set of intervals faster and faster.

9. Recognizing Critical Speed Male 3k & 5k runners must finish in under 53 seconds for their last 400 meters & run under 2:30 or faster for last 1k to compete for a podium spot at an international competition Female 3k & 5k runners must finish in under 60 seconds for their last 400 meters& run under 2:50 or faster for the last 1k to compete for a podium spot at an international competition Male 3k & 5k runners need 3:34-35 speed for 1500 meters and Female 3k & 5k runners need 4:05-4:06 to be contenders in the 3k & 5k

10. Altitude Training Responders v Non-Responders to Altitude Training??? The Importance of Altitude Training in building Aerobic and Anaerobic Thresholds – staying in the right zone Power Workouts are improved at Altitude (Max Speed Sprints up to 300 meters)

11. Power Workouts Flying 60’s Short, Medium & Long Hill Sprints Alternating Sets of Standing Long Jump with Heavy Resistance Back Squats Jump Squats & Splits Jump Squats