Complete Running Programs

Opinions and Information on Improving Performance in Runners

Today is Thursday, March 11th, 2010

November 11th, 2009

November 11th, 2009 • Related • Filed Under

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Complete Running Programs - Newsletter

November 11, 2009
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in this issue

Training Tips

In the Lab

News

Dear Runner,

Running is a unique endeavor in that it challenges athletes of many abilities to find their best. The challenge you put before yourself in your training and racing is a courageous one that has no gray area.

I hope this newsletter provides ideas and information that can be incorporated into your training to improve your performance and enjoyment in running.

I welcome your questions or concepts for future newsletters.

Regards,

Sean Coster

Training Tips
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Training: Power hills speed-work for base training

Power hills are very short, very steep hills that have a lot to offer runners of various abilities.

The goal: Find a very steep hill. It need not be long, as you will only use 50m-80m of it. A grade of 10% of greater is appropriate. You are striving to spend 10-12 seconds (50m-80m) running at top speed up the hill. This means as fast and powerful as you can go. For many this is an effort seldom requested by their training and they may be reluctant to really run as fast as they can. You will need to do a warm up similar to a race or workout to activate the muscle groups involved in fast running. 4-6 repetitions of the hill are to be done. A long (2-3 minute) rest is essential for the proper benefits to be achieved.

The benefits: Hill repeats like these are a wonderful way for runners to develop greater power in their running stride. This new found power translates to greater running economy at key race paces. Think strength training with running on this workout. It needs to be short to use the alactic energy system and not become a ‘cardiovascular’ workout. The rest time period must be long enough to enable the athlete to get a maximal effort on each repetition.

Notes: runners coming off of a recent injury or novice runners inexperienced with running at this intensity should begin by doing these hills at 90-95% of top speed until they are comfortably challenging themselves.
This workout can be added after a recovery run and done 2 times a week. It is an excellent addition to a base phase of training to introduce new muscle groups into the endurance running being done at this time.

In the Lab

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The Aerobic Profile Test: Accurately Predicting Training Paces

The aerobic profile test is used for runners and multisport athletes of various abilities to assess their current fitness and develop proper training intensities based on an observation of the running speeds at lactate threshold, aerobic threshold and peak oxygen consumption.

What can you expect from an ‘Aerobic Profile’ Test?

The aerobic profile test is a test developed by legendary exercise physiologist Jack Daniels. The data obtained from dozens of these tests lead to his development of the algorithm that enabled the creation of his VDOT tables. More information on Daniels work available here. Aerobic profile details.

How does a laboratory test provide information to improve performance?

The aerobic profile test provides you with critical information to improve your performance. By taking an aerobic profile test the physiologist will be able to determine the following:

1. Running paces for all training intensities based on you aerobic capacity and blood lactate dynamics
2. Heart rate training zones for all training intensities
3. ‘Aerobic Threshold’ which is highly predictive of marathon performance
4. ‘Lactate Threshold’ which is a useful training intensity for improving specific endurance in events from the 5k to the marathon
5. Running speed at 100% of VO2 max
6. Maximum heart rate
7. VO2 max
8. Running efficiency at critical running intensities

For a full review of the aerobic profile test with references in support of the testing protocol visit Aerobic Profile Details

News: Coach Coster in Runners World November edition

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Runners World -’Get Ready to Go’

Bob Cooper’s article in the November ‘Training’ section of Runners World included training advice from coach Sean Coster on how to include a comprehensive in your training program (pg. 24).