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USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006

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

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  1. USATF Podium Effort ProjectMiddle/ Long Distance RunningLas 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

  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

  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

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