Training Manifestoby Sage Canaday Principles I�ve learned over the years as well as basic definitions and ideas for designing performance programs. (Keep in mind my distance running bias towards those more high mileage, marathon types).We�ll start with defining training speeds/intensities that many sources and coaches over the years have proven are successful in improving distance running performance at events ranging from the 800m to the marathon. Think of all your running paces as progressing from left to right on a line. On the far left you are going at a slow jog/ walking pace and on the far right you are sprinting at top speed. While training at any speed (or �points� on this �line�) can improve your fitness, there seem to be certain sets of points, or ranges that trigger more effective adaptation within the body. For example, as detailed by the diagram below, there are ranges of intensities/velocities that correspond with �V02max� and �Lactate Threshold.�- terms that I will later clarify. SLOW JOG-----EASY AEROBIC PACE---LACTATE THRESHOLD-----V02max----SPRINT which corresponds respectively (from left to right) with: (recovery) to (�conversation� training pace) to (�Tempo effort�) to (�aerobic capacity�) to (all-out). Note: Obviously this is an over-simplification of the continuum, and the labeled ranges have more detailed pace/intensities within them. It is not showing a scale, and is merely a basic visual telling how different training paces/intensities are relative to each other. Confusion has stemmed from many different coaches and books using complicated definitions and terminology for training intensities that are essentially the same. For example, similar terms describing a �Lactate Threshold� and �V02max� are shown below: The scientific mumbo jumbo associated with these terms is not worth going into at this point, however, the more technical definitions associated with the two concepts listed above would be: Lactate Threshold= the �point� when lactate concentration rises in the blood at a rate faster than it is being cleared�. Higher intensities beyond this point lead to the formation hydrogen ions and the result is increasing concentrations of �lactic acid� which leads to the �burning sensation� and tiring in the muscles as well as a �metallic taste� in the mouth. This threshold corresponds roughly to 15k race pace or roughly 10sec per mile slower than current 10k race pace. V02max= milliliters of oxygen consumed per kilogram of body weight per minute of exercise. It is determined by several factors including left ventricle size (stroke volume), maximal heart rate (beats per minute), and the differential of oxygen content in your arterial blood and venous blood (Pfitzinger 18). This corresponds roughly to current 5k race pace for a well-trained endurance athlete. Why are these two training intensities so important? Well, for racing lasting anywhere from 1500m to 10k, the V02max is the most important determinant in your success. For races 10k and longer the lactate threshold becomes increasingly important (Pfitzinger), although it is also helpful at improving your ability to race distances shorter than 10k as well. Likewise having an improved V02max can help you in races beyond 10k also.In terms of training there are many workouts that can improve your lactate threshold and v02max. I personally believe in having specific workouts target exclusively one system at a time (either V02max or LT) although many coaches like to design workouts that evoke both systems within the same workout. Furthermore, there are workouts that should target other systems above and below the paces/intensities of V02max and LT. |