5000m and 10000m. What goes where and why? Content Coaching (an - PowerPoint PPT Presentation

Structuring a year for 5000m and 10000m. What goes where and why?

Content Coaching (an endurance runner) What is the make up of a good endurance (5k/10k runner)? How do we develop what we need? Linking it together to plan the year References

• Coaching (an endurance runner) • Self reflection and learning, build a philosophy • Who is more important?

Athlete or Coach (or parent)

• Coaching (an endurance runner) • Self reflection and learning, build a philosophy • Build an environment • Be a leader and have a good number 2 https://www.youtube.com/watch?v=hO8MwBZl-Vc • Commitment from athlete – in it for the long haul • Shape the lifestyle from school to work for long term development • Recognise the individual you coach – diesel or petrol, independent or group, rational/factual or emotional/feeling • Hasten slowly on firm foundations (see video in given link) • Variety and fun

What makes a good endurance runner? Aerobic capacity Lactate turnpoint/lactate threshold Economy of motion (Video in link Aerobic Power given) Cardiac output Mechanical efficiency - Promotion of energy return, development of Performance eccentric strength and SSC reduction in energy leakage Lifestyle Recovery, nutrition, Mental strength System strengt environment, Robustness work/training balance Adherence, acceptance of work load

How do we develop what we need? Easy (Ext aerobic) 30m to 3hrs

Steady (Int. Aerobic) 30m to 90mins Easy (Ext Aerobic) 30m to 3hrs

Aerobic capacity 6x6mins to 40mins Threshold (Tempo) Steady (Intensive Aerobic) 30m to 90mins Easy (Extensive Aerobic) 30m to 3hrs

Alactic (Speed) 6x60m (10x100m) VO2/Power/(Reps) 5x3min(3min recovery) 15mins total Aerobic capacity 6x6mins to 40mins Threshold (Tempo) MRP 60m to 90m Steady (Intensive Aerobic) 30m to 90mins 30m to 3hrs Easy (Extensive Aerobic)

Summary Alactic (Speed) 6x60m Good turn over and leg power 15 to 25mins An engine – big VO2 max VO2/Power/(Reps) 20 to 50mins An ability to run a long way Aerobic capacity at a high aerobic speed Threshold (Tempo) not producing much lactate 60 to 90min runs Steady (Intensive Aerobic) An efficient aerobic machine Long runs Easy (Extensive Aerobic) An ability to withstand repetitive foot strikes and use O2 economically

Alactic (Speed) 6x60m (10x100m) 5x3min(3min recovery) 15 to 25 mins total VO2/Power/(Reps) 5Km pace 10Km pace Aerobic capacity 20mins to 50mins total Threshold (Tempo) Steady (Intensive Aerobic) 30m to 90mins 30m to 3hrs Easy (Extensive Aerobic)

The Mix Hills Long runs 10 200 9 180 Blood [Lactate] (mM) 8 Reps Heart Rate (b/min) 160 7 6 140 5 Steady and 120 4 pace runs 3 100 2 80 1 0 60 13 14 15 16 17 18 19 20 21 22 Power Output (W)

Linking together and planning the year • Lydiard – build a base, develop strength, develop specific speed • Canova – general to specific funnel • Block training – Verkoshansky

What does my year look like? October Initial 4 weeks run and condition Nov to Feb Base volume 12 weeks Rebuilding system Lots of ‘stuff’ Build miles, hills, sessions Mar to mid Apr Base quality 6 weeks Increase volume of all runs Increase volume globally Increase power (fartlek to hills) Increase capacity (rep threshold) Mid Apr to mid May Specific 4 weeks Increase (continuous threshold) Increase power (90s to 2min reps) Spikes and track work to 2x/wk Specific reps – what is the make May to June Competition. 4weeks up of the event Short hills for power Maintain aerobic capacity What does that look like? (See annual overview MR)

Phases, Meso and Micro cycles - Young and beginners plans (See Young athlete plans sheet) - Senior athlete regular racing (See Annual plan 3 to Mar) - Example weeks -7 days -November in Base quality period -April in Specific period • IAAF sheet

• References • Jack Daniels – Running Formula • High Performance Middle Distance and Long Distance – David Sunderland • Better Middle Distance Running - Peter Coe and David Martin • Block training – Verkoshansky