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USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006. Critical Zone/ Critical Factor Training: 3,000-5,000 meters. Sports Science Testing to Determine Individual Athletes’ Profiles:. Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold

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usatf podium effort project middle long distance running las vegas 2006

USATF Podium Effort ProjectMiddle/ Long Distance RunningLas Vegas 2006

Critical Zone/ Critical Factor Training: 3,000-5,000 meters

sports science testing to determine individual athletes profiles
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
max vo2 tests
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
running plan
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
training for event speeds
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
improving aerobic efficiency at event speeds
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.
recognizing critical speed
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
altitude training
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)
power workouts
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