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

Daniels VDot Calculator

 

To Answer: How to stay aerobic

Training Focus: 7 principles

  • Key is to understand why you're doing what you're doing.

  1. body reacts to stress,

  2. specificity of training,

  3. rate of achievement,

  4. personal limits,

  5. diminishing return,

    1. 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%.

  6. accelerating setbacks,

  7. ease of maintenance.



Physiology of Training Intensities

  • six basic systems, - desire is to associate types of workouts with the desire benefits to the list below

  1. cardiovascular system

  2. muscular system

  3. lactate threshold

  4. aerobic capacity

  5. speed

  6. running economy



Training Zones

  • Easy Pace Running : (E) Warm/Cool downs recovery and long runs.

    • pace that elicits a percent VO2max between 59% and 74% or, equivalently, a percent HRmax (heart rate maximum) of 65-79%.

    • The purpose of the E zone is to encourage changes at the cellular level and strengthen the cardiovascular and muscular systems.

    • 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.

  • Marathon pace running

    • No thanks.

  • Threshold training : (T) done at a “comfortably hard” pace for about 20-60 minutes.

    • VO2 and HR, the pace is 83-88% and 88-92% of maximum, respectively.

    • run at 6 to 8 secs per 400m slower than intervals.

  • Interval training : (I) My Favourite

    • 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.

    • 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.

    • interesting about variation of a threshold run based on distane/time

    • this is prettty intereting as well

    • run at 6 to 8 secs per 400m slower than reps.

  • Repetition training. : (R) aimed at improving both speed and running economy.

    • 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.

    • no more than 2min, 200s,300s or 400s - maybe 600s. plenty rest. not as hard as intervals, faster though.

    • suggest reps are run at about your currently mile race pace, not PR race pace

Training Points

  • training points as a secondary way of measuring training stress

  • 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).

  • To the body, speed is simply exercise intensity. Using this, the stress experienced by the runner becomes the product of time and intensity.

  • Daniels assigns “point factors” (Table below) based off of maximal aerobic capacity and heart rate as a measure of intensity.

  • Multiplying the total minutes of each workout by corresponding point factors results in training points, Daniels’ new measure of training stress.

    • Need to look into this further, interesting in gain more insight in adjustments so I don't over or under do my training.

Points pick up from other Daniels related articles

  • should be doing 6 to 10 strides during two of the easy running days.

    • 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.

    • 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.

    • 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