ROAD RACE - Intramurals

Four components contribute to an individual’s maximal sustainable pace in distance running:

1. The genetic composition of skeletal muscle cells (i.e., percentage of Slow Twitch and Fast Twitch muscle fibers).

2.  A gradual lowering (with proper training) of the aerobic demand to run at any submaximal pace (i.e., greater running economy).

3.  An improvement in the oxygen consumption capabilities of the working muscles (more intracellular mitochondria, better blood perfusion, etc.).

4.  A gradual improvement in the ability to buffer the effects of increasing acidosis as increased numbers of FT fibers are recruited to manage the work load at higher intensities.

 One method of training for road races is basing your training program on the three types of workouts explained below: 

1. Aerobic Conditioning:

   Distance Runs:  Long/medium.

   Primary means of cardiovascular adaptation to running

   Heart rates 70 to 80% of maximum 

2. Anaerobic Conditioning:

   15 to 20 min of medium steady state runs at or near estimated lactate/ventilatory threshold pace.

   Increasing adaptation should quicken lactate/ventilatory threshold pace.

3. Aerobic Capacity Training:

   2 to 8 minutes of fast running at or near estimated VO2max pace.

   Recovery should be complete or nearly complete to minimize anaerobic inhibition.

   Can include hill training.

   Emphasis on maintained good running form throughout

Workout Descriptions:

1. Aerobic Conditioning:

   Distance runs, with a slow build-up of mileage, using the 10% rule (do not increase distance more than 10% as you increase distance runs, and do not increase your weekly mileage more than 10%).  The bulk of road race training is from this category.  Runs completed at a relatively “easy” pace, 70 to 80% of maximal aerobic pace. Everyone should try and progress up to a long run of 6 miles prior to the 8K.

2.  Anaerobic Conditioning:

   A.  Warm-up of 5 to 10 minutes of easy running

   B.  The Workouts:

       1) 8-minutes hard, 5 minutes easy, 8 minutes hard
       2) 10 minutes hard, 5 minutes easy, 10 minutes hard
       3) 12 minutes hard, 5 minutes easy, 12 minutes hard
       4) 15 minutes hard, 5 minutes easy, 15 minutes hard
       5) 20 minutes hard
       6) 8-minutes hard, 5 minutes easy, 8 minutes hard, 5 minutes easy, 8 minutes hard
       7) 10 minutes hard, 5 minutes easy, 10 minutes hard, 5 minutes easy, 10 minutes hard
       8) 12 minutes hard, 5 minutes easy, 12 minutes hard, 5 minutes easy, 12 minutes hard
       9) 15 minutes hard, 5 minutes easy, 15 minutes hard, 5 minutes easy, 15 minutes hard
      10) 20 minutes hard, 5 minutes easy, 20 minutes hard

   C.  Cool Down of 5 to 10 minutes of easy running

   D.  Stretching

   E.  Squats and lunges

These workouts are done “comfortably hard.”  This is that point where conversation becomes labored, “but if I concentrate on running (and not talking) I can continue for a while”.  Ideally these are done right at a persons Anaerobic or Lactate Threshold.  On a scale of 0 to 20, these would be about 14 on the scale – between “somewhat hard” and “hard”.  Anaerobic conditioning workouts are “effort” type workouts, not necessarily trying to hit a certain pace.

3.  Aerobic Capacity:

   A.  Warm-up of 5 to 10 minutes of easy running

   B.  The Workout:

       1) 6 x 800m (1/2 mile) with 400m jog

       2) 4 x 1200m (3 laps on outdoor track) with 600 jog

       3) 3 x 1600m (1 mile) with 800m jog

       4) 3 x 2000m (5 laps on the outdoor track) with an 800m jog

       5) 8 x 800m with 400m jog

       6) 4 x 1600m with 800m jog

       OR

       1) 2 x 3200m (2 mile) with 1600m jog

       2) 3 x 2000m (5 laps on outdoor track) with 1000m jog

       3) 4 x 1600m (1 mile) with 800m jog

       4) 5 x 1200m (3 laps on outdoor track) with 600m jog

       5) 2 x 3200m (2 mile) with 1600m (1 mile) jog

       6) 4 x 1600m (1 mile) with 800m jog

   C.  Cool Down of 5 to 10 minutes of easy running

   D.  Stretching

   E.  Squats and lunges

Intervals longer than 1200 meters should be done at a pace equivalent to your present estimate of a 10K race pace.  Intervals 1200 meters and shorter should be done at a pace equivalent to your present estimate of a 5K race pace.  Aerobic Capacity workouts are timed intervals.  Try and run even pace throughout the interval.

If you use something similar to the second set of workouts, hopefully the second time you do the 2 x 3200m it will be easier if physiological adaptations are taking place.

Anaerobic Conditioning and Aerobic Capacity workouts are very stressful, listen to how the body is reacting. Post running stretching is very important to staying healthy.

Sample schedule:

Weeks 1 – 4:

    4 x Aerobic Conditioning workouts

    1 x Anaerobic Conditioning workouts

 Weeks 5 – 10:

    3 x Aerobic Conditioning

    1 x Anaerobic Conditioning

    1 x Aerobic Capacity

Proper diet, nutrition and rest are critical to a successful training program.

Proper running shoes are essential to keeping the legs healthy.  You should replace your shoes every 4 to 6 months.

A stretching routine needs to be incorporated into your overall training program.  Stretching is especially important after running.

Set realistic training goals.  Draw up two-week training schedules, with a skeleton that goes out for the entire intramural period.  Update your schedule as things change.

Record workouts in a log, keeping track of daily weight, morning resting pulse, what the workout was, what times you hit if it was an interval workout, and how you felt.

Anaerobic Threshold – The point were lactic acid begins to accumulate in the blood.  The running speed that this occurs at is the place to conduct Anaerobic Conditioning workouts.  This creates physiological adaptations that allow the body to better buffer lactic acid, allowing a person to run at en even faster pace before blood lactate begins to accumulate

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