Adams State 5,000m Training - USTFCCCA

1 Adams State 5,000m Training Damon Martin Predictabilities 1,500m = X Base Time Ex: 3:50= 230 sec. 400m = X sec - 51 sec. 800m = X 2 sec 115 - 2 = 113 3,000m = 2 X + 36 sec 496 sec = 8:16 5,000m = 3 X + 2 min 39 sec 849 sec = 14:09 Predictabilities Inability to meet times below 1,500 Lack anaerobic development Do a lot of lactate tolerance work, long speed, intermittent work of 30 sec to 2 min in duration Exceed anaerobic threshold work slightly (4mmL-5mmL) Inability to meet times above 1,500 Lack of aerobic development Do a lot of steady State work (volume) Work close to anaerobic threshold level ( )

2 Remember adaptation processes are not an overnight phenomenon but require the development of long term goals Every Training program requires that the coach-athlete continue to have an emphasis on the weak suit Frank Horwill 5k Training When an athlete moves up to the 5km distance from 1,500m what can be expected? 1,500m time x 3 + 3(+) minutes = poor endurance 1,500m time x 3 + 2:30 minutes = good endurance 1,500m time x 3 + 2:15 minutes = excellent endurance Frank Horwill 5k Training Concept of too much rest 5k time of 13 requires consecutive laps at 67 seconds for each 400 meters.

3 An athlete who runs 13 x 400m / 67 seconds and jogs 400m recoveries (2-3 minutes) is not adapting to sustained running. This is not specific to 5km racing. 2 Methods to 5k Sessions with slow repetitions with very short recovery and progress reps faster with very fast short repetitions with adequate recovery and then to extend the distance of the rep. with the original recovery retained Examples Fast Pace Short Rep. - Adequate Recovery: 25 x 200m in 33 seconds with 60 seconds rest. Progressing to 17 x 300m in 49 seconds with 60 seconds rest, then to 13 x 400m in 67 seconds with 60 seconds rest, moving to 10 x 500m in seconds with 60 seconds rest.

4 Ultimately running 3 x 1 mile in 4:28 with 60 seconds rest! With the first method (slow pace - short recovery), the aim is to speed up the repetitions as the athlete adapts. Athlete might start with 4 x 1 mile in 5:00 (15 / 5km) with 60-90 seconds rest, over course of 12 weeks athlete would progress to doing 4:28/miles (13 5km). Reference Point Training Base = Mile Time Level 1 (4:00 4:15) Repeat Mile Times 85% 4:42 5:00 88% 4:32 4:50 91% 4:24 4:40 94% 4:15 4:31 Level 2 (4:15 4:30) Repeat Mile Times 85% 5:00 5:17 88% 4:50 5:07 91% 4:40 5:00 94% 4:31 4:47 Reference Point Training Base = Mile Time Level 3 (4:30 4:45) Repeat Mile Times 85% 5:17 5:35 88% 5:07 5:23 91% 4:57 5:13 94% 4:47 5:03 Level 4 (4:45 5:00) Repeat Miles Times 85% 5:35 5:53 88% 5:24 5:41 91% 5:13 5:30 94% 5:00 5.

5 16 Relationship between volume and intensity in multi-tiered Training for the 5,000 meter Level Max Speed for 1 mi. Max Speed for 400 m Race Pace 5,000 1,500m 8-12 3k-5k 12-15 5k-10k 16-25 1 3:50 +/- 3 48 +/- 1 13:00 +/- 15 4:10 58-60 Seconds 62-64 Seconds 64-66 Seconds 2 4:00 +/- 3 50 +/- 1 13:30 +/- 15 4:20 60-62 64-66 66-68 3 4:10 +/- 3 52 +/- 1 14:00 +/- 15 4:30 62-64 66-68 68-70 4 4:20 +/- 3 54 +/- 1 14:30 +/- 15 4:40 64-66 68-70 70-72 5 4:30 +/- 3 56 +/- 1 15:00 +/- 15 4:50 66-68 70-72 72-74 6 4:40 +/- 3 58 +/- 1 15:30 +/- 15 5:00 68-70 72-74 74-76 7 4:50 +/- 3 60 +/- 1 16:00 +/- 15 5:10 70-72 74-76 76-78 8 5:00 +/- 3 62 +/- 1 16:30 +/- 15 5:20 72-74 76-78 78-80 9 5:10 +/- 3 64 +/- 1 17:00 +/- 15 5.

6 30 74-76 78-80 80-82 Threshold Training Wo rk Category Threshold % of Max VO2 80 88% % of Max Velocity 85% Definition Threshold Development Lactate Response Breakpoint Work Time for Training Adaption Sets of 20 minutes or 40-70 minutes Work Sets 2 or 3 sets Or 1 long set Cardiovascular Adaptation to exercise Approximately 28 to 30 days I II III 9-10 days 70% 9-10 days 20% (90%) 9-10 days 10% (100%) 21 Day Multi-Tiered Training Cycle (Pre/Early) Sunday 18-20%V Monday EZ Doubles Tuesday 85%I Wednesday12-15%V Thursday EZ Doubles Friday AT Te m po Saturday EZ Doubles Long Run AM Drills PM AM PM 1500 Moderate Run AM Drills PM 3K AM PM Long Run AM Drills PM AM PM 3K Moderate Run AM Drills PM 5K AM PM Long Run AM Drills PM AM PM 5K Moderate Run AM Drills PM 10K AM PM Step Method/Unloading 14 Day Cycle (Racing) 7-10 Day Cycle Peaking/Championship Questions?

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