| SELECTIVE QUALITY |
| Quality Runs/Sessions MULTI-PACE SYSTEM When setting up the quality sessions of a training program I like to work around the idea of a multi-paced system of workouts. Again going back to the principle of building an extremely well rounded runner, we want our training to touch upon as many different paces (or efforts) as possible. For the most part our goal is to touch upon roughly five various paces (or efforts) for each racing season, which include two paces below focus race pace effort or rhythm, one at focus race pace effort or rhythm, and two above race pace effort or rhythm. Sometimes we may work on a four or six pace system if the situation calls for it. An example of a mult-pace system of quality sessions for a 4:20 Miler during the competition season would look like this: 400 meters Race Pace (effort or rhythm) - 52 - 55 seconds / 400 meters 800 meters Race Pace (effort or rhythm) - 57 - 60 seconds / 400 meters Mile Race Pace (effort or rhythm) - 64 - 66 seconds / 400 meters 5000 meters Race Pace (effort or rhythm) - 72 - 75 seconds / 400 meters 10,000 meters Race Pace (effort or rhythm) - 78 - 82 seconds / 400 meters FREQUENCY I am a big proponent in keeping your higher quality efforts limited to only two per week. It is my contention that you can easily cover your needs by running only two quality sessions a week while mixing in ....variety of short and medium length controlled runs, one long run, The only time we ever stray from this rule is when there is a circumstance that has us racing on consecutive days.In that case we will do a lighter session earlier in the week that will allow the athlete to perform well on both days of competition. Work around racing schedule... We must eep in mind that our goal here is to build a complete runner and that takes time. You can not skip steps and hope to still reach your individual potential. That is why limiting the quality sessions to two per week works so effectively. It allows for slow but steady progress. It allows for ample time to recover between sessions. It allows for constant aerobic conditioning. It limits the risk of injury by lowering the total amount of stress you are putting on the body. (mileage is not what endangers runners to injury, it is the quality that does). All of this and you can still cover all of your needs quite easily. QUALITY Maximize the range between quality efforts and controlled runs. BE FLEXIBLE One characterstic that all good coaches (and self-coached athletes) possess is the ability to read their athletes (or themselves) and make proper adjustements with training. This is extremely important when it comes to quality sessions. Coaches need to know when to hold them and when to fold them. We are all sometimes guilty of following what is written on the paper no matter what the circumstances. Runners are a stubborn breed. But sometimes the situation calls for changes and what was originally written no longer makes sense. It is ok to abandon a workout every once in a while, as long as you do not make a habbit out of it. The coach needs to evaluate the situation and decide if continuing a session that is not going well is a good idea or not. Since we almost exclusively do not do more than two quality sessions per week we will take anywhere from three to four weeks to cover all five paces. This exact time frame depends upon the breakdown of races and �within this three to four week schedule. Avoid performing the same workout week after week�mental and physical staleness� The combination of details for quality sessions is infinite. The only restraint is the coach's imagination. Now, there are certain coaches that love to perform the same few workouts week after week. Then there are coaches that have staple workouts that they love to carry over from year to year. Examples: 5000 meters Focus: 1 M race pace effort or rhythm (30 - 40 seconds faster than 5k pace) 3000 meter race pace (15 - 20 seconds faster than 5k pace) 5000 meter race pace (current - goal race pace) 10,000 meters race pace (15 - 20 seconds slower than 5k pace) Tempo pace or effort (30 - 40 seconds slower than 5k pace) Multi-Paced System. Centered around your focused event. Two paces above and two paces below. Leading up to Quality Training You must make sure you have a solid aerobic foundation before entering into higher quality training sessions. A good rule of thumb for deciding if my athletes are ready to more intense work is to determine if they have reached at least 90% of the max weekly mileage. For example, if I have an athlete that we plan on topping out at 100 miles per week for that particular competitive cycle, we will not have him or her do any harder workouts before he has run at least one 90 mile week. Frequency I am a big believer in only performing two high quality sessions each week. The only time we ever stray from this rule is when there is a circumstance that has us racing on consecutive days.In that case we will do a lighter session earlier in the week that will allow the athlete to perform well on both days. Our workout schedule revolves around our racing schedule. We almost always workout on Tuesday and Friday if we have no scheduled meet that week. We will workout only on Tuesday if we have a Friday meet and workout on Wednesday for a Saturday meet. As you can see I like to have two days rest in between all hard efforts in order to allow the body to recover properly. Our goal is to break down the body with hard work and then allow it ample time to rebuild and become stronger. When taken in only a few week period the physical affects seem minute but when you apply this principle over many months and then years you will no doubt see significant changes in physical capablities. Quality Sessions Mile Race Pace (rhythm) Shorter Repeats: run roughly mile rhythm with 1:1 to 1:2 rest 8 x 400 m @ M rhythm w/1:30 rest 10 x 200 m @ M rhythm w/0:45 rest Medium Repeats: run roughly mile rhythm with 1:2 rest 4 x 600 m @ M rhythm w/3:00 rest Longer Repeats: run roughly mile rhythm with 1:3 to 1:4 rest 3 x 800 m @M rhythm w/5:00 rest 3000 meter Race Pace 5000 meter Race Pace 10 km Race Pace Tempo Runs Long Tempo: 1.5 to 2 times xc race distance @ 80 - 85% effort 8 M tempo @ 20 - 30 seconds slower than 8 km race pace Shoter Tempo: Duration of 20 minutes @ 80 - 85% effort. 20 min temp0 @ 30 - 40 seconds slower than 5 km race pace Hill Work Mixing Up Paces Working on various race rhythms within one workout. 5 x (600 m [100 m jog] + 400 m) w/2:00 rest. 600 m @ 5 km race rhythm, 400 m @ M race rhythm Mile Race Pace: Long Tempo Runs: 80 - 85% effort. 1.5 to 2 times the distance of focus race. Shorter Tempo Runs: Duration of 20 minutes. Flat surface. 80 -85% effort. Approximately 30 - 40 seconds slower than 5000 meter race pace. Longer Repeats: Shorter Repeats: |