Profiling For 800 Meters Training Design

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1 Profiling For 800 Meters Training Design

2 Aerobic Versus Anaerobic Profiling Traditional Methods Aerobic Profiling Lactate Threshold Vo2 Max Velocity Tables Neuromuscular Development/Anaerobic Profiling Max Lactate Velocities At Anaerobic Races (400 Meter Racing) Lactate Tolerance

3 Determine Individual Athletes Profiles Using Aerobic Methods: Aerobic Threshold Lactate Threshold Max VO2 vvo2 Fractional Utilization i of LT & AT based on vv02 Max Lactate Lactate Tolerance

4 Energy Demands in Racing Specific Event Demand During Racing Aerobic Demand (Vo2 Max) Anaerobic Demand (Neuromuscular) Combined Zone Race Specific Aerobic Energy Race Specific Anaerobic Energy 50-75% Fluctuation Cii Critical Race Development Anaerobic Reserve Aerobic Profiling Neuromuscular Profiling

5 5 Aerobic/Anaerobic bi/a Contributions i Event Aerobic Glycolytic Alactic 800m 40% 55% 5% 1500m 50% 48% 2% 3000m 70% 30% <1% 5000m 80% 20% <1% 10000m 90% 10% <1%

6 % of Vo2 Max 6 Event % Vo2 Max 800 Meters % 136% 1500 Meters % 3000 Meters % 102% 5000 Meters % Meters 92%

7 Physiological Development For Endurance Events Specifically 800 Meters Aerobic Anaerobic Strength Biomechanical Cii Critical Race Zones

8 Profiling 800 Meter/1500 Meter Types

9 Physiological Profiles Tiffany McWilliams Profile 2004 VO2 Max 71.0 vvo :52 LT 5:31 AT 6:40

10 10 Goal Chart and Physiological Parameters Fall Meter Plan Mesocycle 14 days Fall Cycle Goal Paces Monday Threshold(75-80%) Monday Strength/Reg 800 Meters 1500 Meters vvo Meters Tuesday 97% vvo2 Tuesday 100% vv02 120% Vo2 110% Vo2 vvo2 97% Vo2 Wednesday Strength/Reg Wednesday Strength/Reg De cem ber 2: : : :10.15 Thursday 95% vvo2 Thursday 95% vvo2 January 2: : : :07.05 Friday Strength/Reg Friday Strength/Reg February 2: : : :03.98 Saturday 85% vvo2 Saturday 75% vvo2 March 2: : : :00.94 Sunday AT Vo2 70% Sunday Rest April 2: : : :59.43 May 1: : : :57.94 June 1: : : :56.44 Summ er 1: : : :54.97 Physiological Parameters m m m minutes 8-10 miles 8-12 miles miles vvo2 97% vvo2 95% vvo2 LT 85% vvo2 80% vvo2 75% vv02 AT 70% vvo2 September 5: : : : : : :12.37 October 5: : : : : : :11.51 Novem ber 5: : : : : : :10.65 De cem ber 5: : : : : : :09.79

11 Goal Chart and Physiological Parameters 1500 Meter Plan Mesocycle 14 days Goal Paces: Monday Threshold(75-80%) Monday Strength/Reg 800 Meters 1500 Meters vvo Meters Tuesday 97% vvo2 Tuesday 120% Vo2 120% Vo2 110% Vo2 vvo2 97% Vo2 WednesdayStrength/Reg Wednesday Strength/Reg Decem ber 2: : : :10.15 Thursday 110% Vo2 Thursday 120% Vo2 January 2: : : :07.05 Friday Strength/Reg Friday Strength/Reg February 2: : : :03.98 Saturday vvo2 Saturday 110% Vo2 March 2: : : :00.94 Sunday AT Vo2 70% Sunday Rest April 2: : : :59.43 May 1: : : :57.94 June 1: : : :56.44 Sum mer 1: : : :54.97 Physiological Parameters m m m m minutes 6-8 miles 8-10 miles Easy Run 120% Vo2 110% Vo2 vvo2 97% Vo2 LT 88% Vo2 80% Vo2 75% V02 AT 70%Vo2 Decem ber : : : : : :56.69 January : : : : : :52.52 February : : : : : :48.35 March : : : : : :44.18 April : : : : : :40.01 May : : : : : :35.84 June : : : : : :31.67 Sum mer : : : : : :

12 Aerobic: eobc: Aerobic Efficiency * Development of Aerobic Threshold & Lactate Threshold * Substrate Capability * Cellular Oxygen Uptake * Capillarization * Aerobic Metabolites

13 Aerobic: Aerobic Power Development of Cardiovascular System Cardiac Output VO2 Max

14 Anaerobic: Anaerobic Alactic Anaerobic Power Maximum Velocity Contractile Strength, Metabolic

15 Anaerobic: Anaerobic Glycolytic Anaerobic Capacity & Efficiency Lactate Tolerance Buffering Event Speed

16 Biomechanical Body Mechanics Recovery Mechanics Ground Preparation Mechanics Impulse Mechanics Arm Action Mechanics

17 Strength Strength Endurance: Contractile Endurance Elastic Strength Contractile Power Elasticity Maximum Strength Relative Strength

18 18 Middle Distance Meter Annual Plan

19 Interval Training vs. Repetition Running 19 Interval Training Repetition Running High Total Volume; many Reps Longer in Duration reps, in sets (extent of run), no sets Extent of Run is Short Less # of Repetitions Incomplete Recovery (worthwhile breaks] Near Complete Recovery Training to Train Training To Race Race Simulation i Race or Fitness Testing

20 20 Goal Chart and Physiological Parameters Fall Meter Plan Mesocycle 14 days Fall Cycle Goal Paces Monday Threshold(75-80%) Monday Strength/Reg 800 Meters 1500 Meters vvo Meters Tuesday 97% vvo2 Tuesday 100% vv02 120% Vo2 110% Vo2 vvo2 97% Vo2 Wednesday Strength/Reg Wednesday Strength/Reg December 2: : : : Thursday 95% vvo2 Thursday 95% vvo2 January 2: : : :07.05 Friday Strength/Reg Friday Strength/Reg February 2: : : :03.98 Saturday 85% vvo2 Saturday 75% vvo2 March 2: : : :00.94 Sunday AT Vo2 70% Sunday Rest April 2: : : :59.43 May 1: : : :57.94 June 1: : : :56.44 Summ er 1: : : :54.97 Physiological Parameters m m m minutes 8-10 miles 8-12 miles miles vvo2 97% vvo2 95% vvo2 LT 85% vvo2 80% vvo2 75% vv02 AT 70% vvo2 September 5: : : : : : :12.37 October 5: : : : : : :11.51 Novem ber 5: : : : : : :10.65 Decem ber 5: : : : : : :09.79

21 Goal Chart and Physiological Parameters 1500 Meter Plan Mesocycle 14 days Goal Paces: Monday Threshold(75-80%) Monday Strength/Reg 800 Meters 1500 Meters vvo Meters Tuesday 97% vvo2 Tuesday 120% Vo2 120% Vo2 110% Vo2 vvo2 97% Vo2 WednesdayStrength/Reg Wednesday Strength/Reg Dece m ber 2: : : :10.15 Thursday 110% Vo2 Thursday 120% Vo2 January 2: : : :07.05 Friday Strength/Reg Friday Strength/Reg February 2: : : :03.98 Saturday vvo2 Saturday 110% Vo2 March 2: : : :00.94 Sunday AT Vo2 70% Sunday Rest April 2: : : :59.43 May 1: : : :57.94 June 1: : : :56.44 Summer 1: : : :54.97 Physiological Parameters m m m m minutes 6-8 miles 8-10 miles Easy Run 120% Vo2 110% Vo2 vvo2 97% Vo2 LT 88% Vo2 80% Vo2 75% V02 AT 70%Vo2 Dece m ber : : : : : :56.69 January : : : : : :52.52 February : : : : : :48.35 March : : : : : :44.18 April : : : : : :40.01 May : : : : : :35.84 June : : : : : :31.67 Summer : : : : : :

22 Aerobic Development (Fall) 22 Aerobic Threshold Lactate Threshold Avo2 Difference Vo2 Max vvo2

23 Aerobic Threshold Fall Goal Sheets 23 Fall Training Period Aerobic Threshold miles vvo2 AT 70% vvo2 September 5: :12.37 October 5: :11.51 Novem ber 5: :10.65 Decem ber 5: :09.79

24 Aerobic Threshold Training Sessions :20+ per mile (Hilly Course) September Sub 6:45 per mile (Hilly Course) October December 12 Sub 6:30 per mile (Hilly Course During Fall Flatter Course During Track) 8-10 Sub 5:45-6:00 per mile (Flat Course) Track Cycle

25 Lactate Threshold Fall Goal Sheet 25 Lactate Threshold m minutes 8-10 miles 8-12 miles vvo2 95% vvo2 LT 85% vvo2 80% vvo2 75% vv02 Septem ber 5: : : : :43.56 October 5: : : : :42.75 Novem ber 5: : : : :41.94 December : : : : :41.13

26 Lactate Threshold Training Sessions :15 pace (September) 10 6:20-30 pace (September) Minute Test Run on 5: per mile (October-December) 5:15 (95% vvo2) w/3 min b/reps (December)

27 Vo2 Max/vVo2 Fall Goal Sheet 27 Vo2 Max & vvo m m m vvo2 97% vvo2 95% vvo2 September 5: : :18.60 October 5: : :17.96 Novem ber 5: : :17.32 Decem ber 5: : :16.68

28 Vo2 max/vvo2 Training Sessions 28 5:00-02 (95% vvo2) w/5 min b/reps (October- November) 2:26-30 (vvo2) w/90 seconds b/reps (November) 5:15 pace (95% vvo2) rest 15 minutes then do 3:45 (vvo2) w/3-4 minutes b/reps (October- November) 3: (97% vvo2) 3 min b/reps (October- November) 2x2 Sub 5:10-12 pace (97% vvo2) w/10-15 min b/reps (November)

29 14 Day Cycle October/November Monday :30 pace 3:07 w/3 min b/reps Wednesday-Easy Run/Weights 29 Monday-Easy Run/Weights 2:26 w/90 sec b/reps Wednesday-Easy Run/Weights 5:07 Pace Rest Thursday- 20 min then do 8x400m Steady 5:05-08 pace (hilly terrain) w/3-5 min Friday-Easy y Run/Weights b/reps Saturday-5 5:40-45 pace Friday-Easy Run/Weights Sunday Sub 7:00 Saturday-8 6:05 pace pace Rolling Hills Sunday-Rest

30 Goal Chart and Physiological Parameters Meter Plan Mesocycle 14 days Goal Paces Monday Threshold(75-80%) Monday Strength/Reg 800 Meters 1500 Meters vvo Meters Tuesday 97% vvo2 Tuesday 120% Vo2 120% Vo2 110% Vo2 vvo2 97% Vo2 WednesdayStrength/Reg Wednesday Strength/Reg Decem ber 2: : : :10.15 Thursday 110% Vo2 Thursday 120% Vo2 January 2: : : :07.05 Friday Strength/Reg Friday Strength/Reg February 2: : : :03.98 Saturday vvo2 Saturday 110% Vo2 March 2: : : :00.94 Sunday AT Vo2 70% Sunday Rest April 2: : : :59.43 May 1: : : :57.94 June 1: : : :56.44 Summer 1: : : :54.97 Physiological Parameters m m m m minutes 6-8 miles 8-10 miles Easy Run 120% Vo2 110% Vo2 vvo2 97% Vo2 LT 88% Vo2 80% Vo2 75% V02 AT 70%Vo2 Decem ber : : : : : :56.69 January : : : : : :52.52 February : : : : : :48.35 March : : : : : :44.18 April : : : : : :40.01 May : : : : : :35.84 June : : : : : :31.67 Summer : : : : : :

31 vvo2 and Lactate Tolerance Chart Meters 1500 Meters vvo2 120% Vo2 110% Vo2 vvo : : : : : : : : : : : : : : : : : : : : : : : : Meters 1500 Meters vvo2 120% Vo2 114% Vo2 vvo2 2: : : : : : : : : : : : : : : : : : : : : : : :46.12

32 Interval Training Sessions for120% vvo2 (800 Meters) (120% vvo2) w/200m jog b/reps & w/400m jog b/sets (December) (120% vvo2) w/60 sec b/reps & w/6 min b/sets (December-January) (120% vvo2) w/30 sec b/reps & 6 min b/sets (March-June) Pre Race Thursdays (120% vvo2) w/5 min b/reps (January-June) June) Bridge Workout for Success at 800 meters and 1500 meters 59-61/44-45/36-37/28-29/20-21 (120% vvo2) w/4/3/2 min b/reps & min b/sets (January-May) 74-75/59-60/44-45/28-29 (120% vvo2) w/5/4/3 b/reps & 10 min b/sets (120% vvo2) w/2 min b/reps & 6 min b/sets (June-Summer)

33 Interval Training 1500 Meters (110% vvo2) w/300m jog b/reps (December) (110% vvo2) w/90 sec b/reps & 5 min b/sets (December- January) (110% vvo2) w/90 sec b/reps & 5 min b/sets (February-April) 1:35-37 (110% vvo2) w/5 min b/reps (April-June) 2:40-42/1:36/62/45/28 (110% vvo2) w/6/5/4/3 min b/reps Rest 15 minutes then do 44 w/3 min b/reps (March-May) 48/47/46/45/44 ( % vvo2) w/60 sec b/reps & 10 min b/sets (May-Summer) 2:08/62/44 (110% vvo2) w/3 min & 90 sec b/reps rest 20 minutes then do (120% vvo2) w/3 min b/reps (May-Summer)

34 Repetition Running % vvo2 34 Increasing Velocity (1:49/1:47/1:45) ( % vvo2) w/15min b/reps (May-June) 1:28-30 w/10 min b/reps (April-June) Race 800m then rest 30 minutes then do w/ 5 min b/reps (Summer) Kosmin 1500 Meter Test (April-June) 4xOne Minute Fast (As Far As You Can) w/3/2/1 min b/reps (Distance run x.162) = Predicted Time Kosmin 800 Meter Test (April-June) 2xOne Minute Fast (As Far As You Can) w/ 3min b/sets (Distance Run x.119) = Predicted Time

35 14 Day Cycle April/May 35 Monday-Weights in AM Monday-Easy Run/Weights PM :30 pace w/5 min b/reps 1:45-48 w/2 min b/reps & 6 min b/sets Wednesday-Easy Run/Weights w/90 sec b/reps & 6 min b/sets Fid Friday-Easy Run/Weights Fast w/3 min & 90 sec b/reps then do Fast with 8 min b/reps Sunday-10 Sub 7:00 pace Rolling Hills Wednesday-Easy Run/Weights 28 w/30 sec b/reps & 6 min b/sets Friday-Easy Run/Weights Saturday-Race or Kosmin Test Sunday-Rest

36 400 Meter/800 Meter Profiling

37 % of Vo2 Max 37 Event % Vo2 Max 800 Meters % 136% 1500 Meters % 3000 Meters % 102% 5000 Meters % Meters 92%

38 Goal Chart and Physiological Parameters Meter Plan Mesocycle 14 days Fall Schedule November Goal Paces Monday Threshold(75-80%) Monday Strength/Reg 400 Meters 800 Meters 500 Meters vvo2 Tuesday 100% vvo2 Tuesday 100% vvo2 Anaerobic 130% Vo2 114% Vo2 vvo2 WednesdayStrength/Reg Wednesday Strength/Reg De cem ber : : :13.50 Thursday 114% Vo2 Thursday 130% Vo2 January : : :11.98 Friday Strength/Reg Friday Strength/Reg February : : :10.46 Saturday Special Endurance Saturday Special Endurance March : : :08.94 Sunday Rest Sunday Rest April : : :07.42 May : : :05.90 June : : :04.38 Summ er : : :02.86 Physiological Parameters Mesocycle 14 days m m m m m Springl Schedule April Special End 1st Lap 130% Vo2 114% Vo2 vvo2 Monday Strength/Reg Monday Strength/Reg De cem ber :13.50 Tuesday 130% vvo2 Tuesday 130% vvo2 January :11.98 WednesdayStrength/Reg Wednesday Strength/Reg February :10.46 Thursday Special Endurance Thursday Special Endurance March :08.94 Friday Strength/Reg Friday Strength/Reg April :07.42 Saturday Race Saturday Race May :05.90 Sunday Rest Sunday Rest June :04.38 Summ er :

39 14 Day Cycle October/November Monday % vvo2 39 Monday-Easy Run/Weights vvo2 Max w/3 min b/reps vvo2 Max w/90 sec b/reps Wednesday-Easy Run/Weights Wednesday-Easy Run/Weights 114% vvo2 w/equal rest 114% vvo2 w/100m jog b/reps Friday-Easy Run/Weights Friday-Easy Run/Weights 400m Speed w/3 min b/reps & 8 min b/sets Sunday-Rest Date Pace 400m w/4/3/2 min b/reps w/6 min b/sets Sunday-Rest

40 14 Day Cycle April/May 40 Monday-Easy Run/Weights Monday-Easy Run/Weights w/5 min b/reps & 10 min b/sets Tuesday- Wednesday-Easy Run/Weights Race Pace w/3 min & 90 sec b/reps & 10 min b/sets 400m speed 3/2 b/reps & 8 min Wednesday-Easy Run/Weights b/sets 400m Fid Friday-Easy Run/Weights Speed w/30 sec b/reps & 15 min b/sets Race Friday-Easy Run/Weights 800m then 4x400m Saturday-Race 800m & 4x400m Sunday-Rest Relay Sunday-Rest

41 Interval Training Sessions for130% vvo2 (800 Meters) (130% vvo2) w/200m jog b/reps & w/400m jog b/sets (December) (130% vvo2) w/60 sec b/reps & w/6 min b/sets (December-January) (130% vvo2) w/30 sec b/reps & 6 min b/sets (March-June) Pre Race Thursdays (130% vvo2) w/5 min b/reps (January-June) June) Fulcrum Workout for Success at 800 meters 53/40/33/26/18 (130% vvo2) w/4/3/2 min b/reps & min b/sets (January-May) 66/53/40/26 (130% vvo2) w/5/4/3 b/reps & 10 min b/sets 40 (120% vvo2) w/2 min b/reps & 6 min b/sets (June-Summer)

42 Special Endurance Sessions for 400 Meters w/5 min b/reps and 10 min b/sets (November) 3x250/200/150m 29/23/17 / w/5/4/ / / b/reps w/10 min b/sets (December-May) (130% vvo2) w/30 sec b/reps & 6 min b/sets (March-June) Pre Race Thursdays 28/17 w/2 min b/reps (January-June) June) Fulcrum Workout for Success at 400 meters 35/23/17 w/6/5 min b/reps & min b/sets (April-May) min b/sets s

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