Aggie XC Training - September 2005

Asics Aggie XC outline Fall 2005

Target Races: PA/USATF Champs 11/6, USATF Fall XC Nationals 11/19.

Race Prep Period (8 weeks 8/28-10/22)

-Training goals: Maintain consistency and patience, incorporate VO2max intervals as race prep. Workouts are still very much controlled, but intensity should start to pick up on races particularly the last 1-2 miles.

Areas of Training Emphasis (in order or priority)

Maintain longer runs, double days, hillier mid week longer runs at a strong effort.
VO2max intervals
Anaerobic conditioning (tempo runs)
Short intervals
Pace of workouts still controlled. Paces based on comparison charts.
Not the time to race workouts!
Paces established by current race performances or by best conservative guess btw coach and athlete.

Areas of Ancillary Training (in order of priority)

Injury prevention
Maintain solid patterns of sleep and nutrition
Flexibility
Strength maintenance

Weekly Training Schedule

Sun: Easier long run (20-25% of weekly mileage)

Mon: Easy Recovery run + 6-8 x 80-100m accelerations at better than current 1500 effort.

Optional second run of 20-40 min easy.

Tues: Maintenance run 40-60 min

Optional second run of 20-40 min easy.

Wed: Short 400m intervals or VO2max session (800m intervals)

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run.

(12-15% of weekly mileage). If race Saturday, run a bit shorter and at an easier effort.

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: Race, mile reps or Wake Forest Drill.

Optional second run of 20-40 min easy.

Races during this stage should begin to incorporate aspects of competing. Last 2 miles should be strong.

Supplemental Training (optional)

Sun:

Mon: Form/speed drills

Tues: Weights (circuit training, yoga or pilates)

Wed:

Thur: Massage after run.

Fri: Weights (circuit training, yoga or pilates)

Sat:

Races

-10/8: Folsom. 10/22: Shoreline. Race last 1-2 miles at strong effort.

Easy week: 10/16-10/22: Race Shoreline at good, competitive effort

-Goal of easy weeks are to feel fresh and rested by week's end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Workouts 9/26-10/22

-Mid week intervals: One of two choices. Easy 30 min warmup run + 4-6 light strides. 20-30 min warm down jog.

1. 2 x (4-5 x 400 at 3k effort w/ 1:1 recovery btw each which means if you take 90 sec to do a 400, take 90 sec recovery), 400m easy jog btw sets. On grass or dirt if possible.

2. 6-8 x 800 at 5k effort w/ 400m jog recovery.

Late week effort: One of three choices. Easy 20-30 min warmup + 4-6 light strides. 20-30 min warm down. If you run a race, that takes the place of the workouts listed here.

1. 3-5 x 1600 at 10k effort w/ 3-4 min recovery. Easy 20-30 min warmup run + 4-6 light strides. 20-30 min warm down jog.

2. Race Folsom and/or Shoreline.

If no race, run 4-6 x Wake Forest Drill. Find approx 800m gradual hill on dirt if possible. Run uphill at XC race effort, turnaround at the top and immediately run the downhill portion at a controlled tempo effort which is usually 20-30 seconds slower than the uphill portion. Immediately turnaround and run the uphill portion at XC race effort. Up and down = 1 set. This workout is done as a continuous workout a la a tempo run which means no breaks betweenn each one. Tough workout.

For definitions of the above paces, ref section at the bottom of this link.

Easy week 9/18-9/25.

Race Prep Period (8 weeks 8/28-10/22)

-Training goals: Maintain consistency and patience, incorporate VO2max intervals as race prep. Workouts and races are still very much controlled.

Race Specific Period (4 weeks 10/22-11/19)

-Training goals: Time to push the envelope a bit by incorporating race specific workouts. Time to get ready mentally and physically for the Championship season.

Areas of Training Emphasis (in order or priority)

Races
VO2max race specific intervals
Short intervals at approx 1500 effort
Workout paces based on race goals

Weekly Training Schedule

(this will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis):

Sun: Easier long run (15-20% of weekly mileage)

Mon: Easy Recovery run + 6-8 x 150 at good relaxed Optional second run of 20-40 min easy.

Tues: Maintenance run 40-60 min

Optional second run of 20-40 min easy.

Wed: Short intervals at 1500 pace or VO2max race specific session. Possible Tempo session.

Second run of 20-40 min easy

Thur: Maintenance run 30-60 min

Optional second run of 20-40 min easy.

Fri: Easy recovery day of 30-40 min easy, day off or pre-race day + light shake out strides.

Optional second run of 20-40 min easy.

Sat: VO2max race specific session or race Optional second run of 20-40 min easy.

Races:

-11/6 (Sun): PA/USATF Regional XC Champs Golden Gate Park 10k

-11/19: USATF Fall XC National XC champs, Buffalo NY.

Weekly mileage: Usually best to have a gradual decline in weekly mileage heading into the National champs. Here’s a rough guideline:

10/23-10/29 90-100%

10/30-11/5: 80-90%

11/6-11/12: 80-90%

11/13-11/19: 60-80%

Estimated paces of aerobic runs.

Recovery Maintenance MP Tempo 10k vVO2

Current Est. Fitness

65% 70% 75% 80% 85% 90% 95% 100%

5k/10k

14:00/29:00 6:20+ 6:00 5:40 5:20 5:00 4:50 4:40 4:30

14:15/29:30 6:30+ 6:10 5:50 5:30 5:10 4:55 4:45 4:35

14:30/30:00 6:40+ 6:20 6:00 5:40 5:20 5:00 4:50 4:40

14:45/30:30 7:00+ 6:30 6:10 5:50 5:30 5:10 5:00 4:50

15:00/31:00 7:00+ 6:40 6:20 6:00 5:40 5:20 5:10 5:00

15:30/32:00 7:10+ 6:50 6:30 6:10 5:50 5:30 5:20 5:10

16:00/33:00 7:20+ 7:00 6:40 6:20 6:00 5:40 5:30 5:20

16:30/34:00 7:30+ 7:10 6:50 6:30 6:10 5:50 5:40 5:30

17:00/35:00 7:40+ 7:20 7:00 6:40 6:20 6:00 5:50 5:40

17:30/36:00 7:50+ 7:30 7:10 6:50 6:30 6:10 6:00 5:50

18:00/37:00 8:00+ 7:40 7:20 7:00 6:40 6:20 6:10 6:00

18:30/38:00 8:10+ 7:50 7:30 7:10 6:50 6:30 6:20 6:10

19:00/39:00 8:20+ 8:00 7:40 7:20 7:00 6:40 6:30 6:20

19:30/40:00 8:30+ 8:10 7:50 7:30 7:10 6:50 6:40 6:30

Workout Pace Chart

The above are estimated training paces you’ll find referenced regularly within the training outline. These paces are based on a number of assumptions. These include:

1. The above is the best conservative guess of your current fitness. This means if you ran 30:00 for the 10k four weeks ago and you took the last month off, chances are you are no longer in 30 flat shape. We Your training paces should be set conservatively for the foreseeable future so we can be fairly certain you will stay healthy. We’ll adjust the paces faster, don’t worry.

2. The paces above assume the workout is run on a flat track with no wind.

If you run on rolling hills or on dirt or grass your times will need to be adjusted slower. Use your best judgment and be conservative.

3. The only time to adjust the paces faster is when we have an accurate assessment that in fact your fitness has increased. The best way to do this (baring lab tests) is through a race performance. The race performance does not need to be at 5k or 10k, we can use comparison charts to determine if another race distance warrants an increase in your training paces. We use race performances to dictate workout paces the vast majority of the year. We do not arbitrarily pick a workout pace based on what the athlete hopes to run some day in the future.

Training Paces Defined

Aerobic Conditioning: 55-75% vVO2max

Anaerobic Conditioning: 75-90% vVO2max

Aerobic Capacity: 90-100% vVO2max

Anaerobic Capacity: 100%+ vVO2max

1. Aerobic conditioning. Performed primarily through moderately paced sustained runs of 30-120 minutes at 55-75% VO2max.

This particular training zone is responsible for

A. Improved oxidative capacity in cardiac muscle and the muscles used in running.

B. Improved joint and tendon strength.

C. Increased capacity to store fuels such as carbohydrates and fatty acids D. Increased number and size of mitochondria (the powerhouse of the cell).

E. Improved O2 delivery and CO2 removal through increased blood volume and capillary density.

Associated real world paces: Performed primarily through easy to moderately paced sustained runs of 30-120 minutes at 55-75% VO2max. This training zone makes up the majority of training most distance runners do within a standard training week. These are the runs that go anywhere from a warm-up jog to everyday conversational pace running. Most general training runs during the week fall into this category. This pace also encompasses recovery runs, which for all intents and purposes entail running at less than 65-70% VO2max.

2. Anaerobic conditioning. Performed primarily through 15-25 minute efforts completed at 75-90% VO2max

This particular training zone is responsible for

A. Increased adaptation of Type IIA fast twitch fibers to utilize glycolytic and oxidative enzymes.

B. Increase stroke volume of the heart.

C. Increased capillary density and blood volume.

Associated real world paces: Performed primarily through 15-25 minute efforts at 75-90% of VO2max. These runs are generally defined as tempo or steady state runs and are run at anywhere from slightly slower than marathon race pace down to as fast as 10k race pace. The main goal of this workout is to complete a comfortably hard effort for a sustained period of time.

3. Aerobic capacity. Performed primarily through 2-8 minute reps at 90-100% of VO2max.

This particular training zone is responsible for

A. Increased adaptation of working muscles to utilize glycolytic and oxidative enzymes.

B. Increased blood buffering capacity

C. Continued activation of fast twitch muscles.

Associated real world paces: Performed primarily through 2-8 minute reps at 90-100% of VO2max. These are classically defined as interval workouts or fartlek runs whereby the athlete runs at a particular pace and then takes a recovery jog between hard efforts. In this case, the harder efforts are performed at primarily 5k to 10k race pace. This is the fastest of the aerobic paces.

4. Anaerobic capacity. Performed primarily through 30-120 second reps at better than 100% VO2max.

This particular training zone is responsible for

A. Improved functional leg strength and overall speed.

B. Increased ability to tolerate high levels of lactic acid through increased buffering capability.

C. Increased plasma volume and improved neuromuscular recruitment.

Associated real world paces: Performed primarily through 30-120 second reps at better than 100% VO2max. This effort is anaerobic and is considered “speed work” to most. Reps are generally performed at roughly mile to two-mile race pace for most distance runners, although middle distance runners are known to run reps at 800m race pace and faster with regularity.