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

• r

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
• r 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 Power

Cardiac output

Aerobic capacity

Lactate turnpoint/lactate threshold Economy of motion (Video in link

given)

Mechanical efficiency - Promotion of energy return, development of eccentric strength and SSC reduction in energy leakage

Mental strength

Adherence, acceptance of work load

Lifestyle

Recovery, nutrition, environment, work/training balance

System strengt

Robustness

Performance

Easy (Ext aerobic) 30m to 3hrs

How do we develop what we need?

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

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

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

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

Summary

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

Long runs Steady and pace runs

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

Reps Hills

The Mix

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 May to June

• Competition. 4weeks

Specific reps – what is the make 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