university of wyoming track field and cross country n.
Download
Skip this Video
Loading SlideShow in 5 Seconds..
University of Wyoming Track & Field and Cross Country PowerPoint Presentation
Download Presentation
University of Wyoming Track & Field and Cross Country

Loading in 2 Seconds...

play fullscreen
1 / 8

University of Wyoming Track & Field and Cross Country - PowerPoint PPT Presentation


  • 103 Views
  • Uploaded on

University of Wyoming Track & Field and Cross Country. Training and Racing 5000 M Cross Country. Principles of the 5000m. Energy Systems Contributions Aerobic – 70% Anaerobic – 30% High Altitude Training O2 Transport System Increase in Capillaries Increase in Mitochondria

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

University of Wyoming Track & Field and Cross Country


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
university of wyoming track field and cross country
University of Wyoming Track & Field and Cross Country

Training and Racing 5000M Cross Country

principles of the 5000m
Principles of the 5000m
  • Energy Systems Contributions
    • Aerobic – 70%
    • Anaerobic – 30%
  • High Altitude Training
    • O2 Transport System
        • Increase in Capillaries
        • Increase in Mitochondria
    • 3,500ft-5,000ft
    • 5,000ft-6,500ft
    • 6,500ft-8,000ft
training the energy systems
Training the Energy Systems
  • Aerobic Development – 70%
      • Long Run – 20% of Weekly Mileage
      • 3-5 Easy/Normal paced runs per week
      • Anaerobic Threshold Runs
            • 85-88% Intensity
            • Interval Sessions
            • Continuous Sessions
      • VO2Max (Race Pace) Training
            • Caution
                • *3-6 week research studies*
                • High elevation factor
                • Length of Intervals
                  • Long vs. Short Reps
training the energy systems1
Training the Energy Systems
  • Anaerobic Development – 30%
    • Caution – Individualize Training
      • Experience
      • Age
      • Type of Runner
  • Benefits of Anaerobic Training
    • Improves Running Economy
    • Improves Speed
        • First 400m of Race
        • Race Surges
        • Finishing Kick
the 5000m training plan 10 week summer
The 5000m Training Plan:10 week summer
  • Starts in the summer
  • Develop a good base. You need this foundation to build on later in season.
  • Spend 6 weeks progressing to peak mileage. After week 4, add a long run of 20% of weekly mileage.
  • Last 4 weeks add fartlek workouts and tempos. Should arrive in mid-August ready for intervals at 80% effort.
  • Team leader can help gather the team for summer workouts.
the training plan early season 4 week period
The Training Plan:Early Season – 4 week period
  • Continue running peak weekly mileage with 1 long run/week at 20-25% of weekly volume (on hills if possible).
  • Emphasis on Threshold Zone training.
  • Women: 4-5xmile repeats at 85-88% with 3min rest, and 5-6mile tempo run at Threshold Pace (HR 175-185 or roughly 25-35 seconds slower than 5k PR per mile).
  • Men: 6-7mile repeats at 85-88% effort with 3min rest 7-8mile tempo run at Threshold pace (HR 175-185 or roughly 25-35 seconds slower than 5k PR per mile).
the training plan mid season 4 week period
The Training Plan:Mid Season – 4 week period
  • Continue running peak weekly mileage with 1 long run/week at 20-25% of weekly volume over hills.
  • Start adding in VO2 Max Intervals, and start breaking up tempo runs.
  • Women: 6x1k repeats (at 90-93% effort) with 2min rest and 2x3mile or 3x2mile repeats (at 85-88% effort or HR of 175-185).
  • Men: 8-9x1k repeats (at 90-93% effort) with 2min rest and 2x4mile or 2x3mi, 1x2mi repeats (at 85-885 effort or HR or 175-185).
the training plan late season 4 week period
The Training Plan:Late Season – 4 week period
  • Cut weekly volume by 15-20% and remove hills from long run.
  • Focus on sharping athletes. Try to not let them become over fatigued.
  • Instead of running repeats equal to volume of race, cut reps to ½-3/4 of race distance at race pace with lots of rest. Work on rhythm.
  • The second workout now consists of 200m on / 200m off. Example: 15x200m at a pace that falls between goal mile-3k pace with a 200 jog in 60sec for recovery. They will try to run reps too fast, so be careful!