Running Training Methods
Jack Daniels: Running Coach seems pretty switched on. This Page Takes about his running formula in 15mins. I've going to list the things that I want to apply.
I love the downsides here, I read the first three and was like that's actually what I want .. Oh yeah
To Answer: How to stay aerobic
Training Focus: 7 principles
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Key is to understand why you're doing what you're doing.
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body reacts to stress,
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specificity of training,
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rate of achievement,
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personal limits,
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diminishing return,
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interesting idea, if training is doubled from 32ks to 64ks per week, percent of potential (peak ability) is increased from about 50% to about 75%, wheres double training from 64ks to 128ks per week only increases percent of potential from 75% to about 90%.
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accelerating setbacks,
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ease of maintenance.
Physiology of Training Intensities
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six basic systems, - desire is to associate types of workouts with the desire benefits to the list below
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cardiovascular system
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muscular system
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lactate threshold
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aerobic capacity
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speed
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running economy
Training Zones
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Easy Pace Running : (E) Warm/Cool downs recovery and long runs.
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pace that elicits a percent VO2max between 59% and 74% or, equivalently, a percent HRmax (heart rate maximum) of 65-79%.
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The purpose of the E zone is to encourage changes at the cellular level and strengthen the cardiovascular and muscular systems.
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Runs of this sort can range from a 10 minute warm-up to 150 minutes, but should not be of a distance greater than 25% of the week’s total distance.
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Marathon pace running
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No thanks.
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Threshold training : (T) done at a “comfortably hard” pace for about 20-60 minutes.
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VO2 and HR, the pace is 83-88% and 88-92% of maximum, respectively.
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run at 6 to 8 secs per 400m slower than intervals.
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Interval training : (I) My Favourite
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pace should be at 95-100% of VO2max or 98-100% of HRmax. It is important that the 100% threshold is not passed because the purpose of the workout is to stress and improve the aerobic capacity, but not put undue stress on the body.
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Normally between 3-5 min reps, with jog recovery of no more than what as completed as the rep - I need to play with this.
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interesting about variation of a threshold run based on distane/time
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run at 6 to 8 secs per 400m slower than reps.
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Repetition training. : (R) aimed at improving both speed and running economy.
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Total distance should not exceed five miles and each repetition should not last longer than two minutes because of the extreme stress on the body.
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no more than 2min, 200s,300s or 400s - maybe 600s. plenty rest. not as hard as intervals, faster though.
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suggest reps are run at about your currently mile race pace, not PR race pace
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Training Points
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training points as a secondary way of measuring training stress
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If you break mileage down, you get time and speed, the product of which is the distance, since time (hr) x speed (mi/hr) is equal to distance (miles).
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To the body, speed is simply exercise intensity. Using this, the stress experienced by the runner becomes the product of time and intensity.
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Daniels assigns “point factors” (Table below) based off of maximal aerobic capacity and heart rate as a measure of intensity.
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Multiplying the total minutes of each workout by corresponding point factors results in training points, Daniels’ new measure of training stress.
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Need to look into this further, interesting in gain more insight in adjustments so I don't over or under do my training.
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Points pick up from other Daniels related articles
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should be doing 6 to 10 strides during two of the easy running days.
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Strides are 20 to 30-second runs where you increase your pace beyond your easy run pace. You should not be doing strides all out but keep them comfortable but steady.
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IDEA from I do strides before all my hard workouts and then at least once a week during one of my easy runs. I do a mile worth of strides, striding for 20 seconds and then easing off for 1 minute before the next stride.
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A good rule-of-thumb to use here is to keep your long run no longer than 30 percent of your total volume for the week
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