Endurance The Ability to Exert Force for a Given Period of Time

68 Endurance The Ability to Exert Force for a Given Period of Time I. Speed Explosive Endurance II. Anaerobic Endurance III. Aerobic Endurance 04/2012 d:\faculty\allsen\pe 468\Winning Edge\EXSC46802Endurance

69 I. Endurance the ability to exert force for a given period of time. Speed Explosive Endurance (ATP-PC system) Anaerobic Endurance (Anaerobic glycolysis) ` 9 b Aerobic Endurance (Aerobic glycolysis Krebs cycle ETS) ATP Production II. Circulatory System A. Functions of the circulatory system 1. Transportation of O 2 to tissues 2. Transportation of nutrients 3. Transportation of CO 2 and other metabolites to lungs and kidneys 4. Distribution of hormones and other substances that regulate cell functions 5. Thermoregulation 6. Urine formation 7. Buffer lactic acid using NaHCO 3 B. Poiseuilles law 1. Flow rate = πpr4 p = pressure 8ln r = radius of tube l = length of tube n = coefficient of viscosity of the fluid 2. Example: Double the radius = increase flow rate 16 times Reduce the radius by ½ = flow rate is 1/16 of the original flow 3. As radius decreases, friction against the wall of the vessel increases. This increase in relative friction gives the same effect as an increase in viscosity C. Cardiac output = amount of blood ejected by the heart per unit of time. CO = HR x SV 1. Heart rate (HR) (pulse rate) = number of beats per minute 2. Stroke volume (SV) = amount of blood ejected with each beat 3. Systole = contraction of heart 4. Diastole = relaxation of heart D. Typical resting and maximal exercise values for stroke volume, heart rate, and cardiac output for college-age, untrained subjects and trained endurance athletes (body weights: males = 70 kg; females = 50 kg) Subject HR (beats/min) SV (ml/beat) CO (liters/min) REST Untrained Male Untrained Female Trained Male Trained Female 72 75 50 55 x x x x 70 60 100 80 = = = = 5.00 4.50 5.00 4.50

70 MAX EXERCISE Untrained Male Untrained Female Trained Male Trained Female 200 200 190 190 x x x x 110 90 180 125 = = = = 22.0 18.0 34.2 23.9 E. Physiological formula for maximum oxygen uptake 1. Max O 2 uptake = (Max HR) (Max SV) (Max AVO 2 diff) a. Max HR = maximal heart rate per minute b. Max SV = maximal amount blood ejected per beat c. Max AVO 2 diff = maximal amount of O 2 extracted at cell level d. Weak link in this formula = stroke volume WEAK LINK HR SV AVO 2 diff F. Factors affecting an increase in stroke volume 1. Increase in strength of cardiac tissue to bring about an increase in strength of contraction 2. Increase in filling time 3. Decrease in blood pressure (resistance to flow) during exercise 4. Increase in total blood volume 5. Increase in size of chambers of the heart 6. The stimulus that brings about an increase in the strength of cardiac muscle is thought to be the stretch placed on the tissue

71 7. Stroke volume during rest, exercise, and recovery 110 100 G. The metabolic demands of striated muscle tissue may increase 40 50 times above that of rest. The reasons for this increase are: 1. Increase in the ratio of capillaries to thoroughfare or preferential channels in the microcirculation a. Striated muscle = 8 10 to 1 b. Other tissues = 2 3 to 1 90 80 70 60 50 40 Rest Exercise Recovery 2. Increased cardiac output 3. Redistribution of blood from inactive tissues

72 4. Increased O 2 extraction from blood (AVO 2 diff) 5. Increased disassociation of O 2 from Hb and myoglobin H. Changes in Hb and blood volume following proper physical training Training State Variable Before After Percent Increase Hemoglobin Total, gm gm/kg body weight Blood volume Total, liters ml/kg body weight 805 11.6 5.25 75.0 995 13.7 6.58 90.1 24 17 25 20 I. Cardiovascular responses to prolonged, heavy exercise with and without fluid replacement ENDURANCE TRAINING STRESS Athlete Overtraining (Athletic staleness) Decreased performance OVERTRAINING Reduce the risk of overtraining by using one or more of the following variables: Organize your training program into heavy, moderate, and light exercise days (Periodization). Schedule rest days Individualize your program Keep records of practice and competition performance Recognize the signs of overtraining (see p. 108, Item C)

73 A. Periodization a training approach which involves dividing the training year into major periods in which the intensity and volume of the workout are varied so that the selected systems do not adapt to the level of resistance and enter into a state of overtraining or staleness. 1. Intensity the difficulty of the training stimulus or the concentration of work per unit of time 2. Volume the amount of training performed in a work period. It is the sum of all repetitions and their duration B. Building block approach to endurance SPEED ENDURANCE Injury ANAEROBIC ENDURANCE Pain AEROBIC ENDURANCE Boredom 1. Reasons for aerobic endurance base a. By increasing aerobic energy capacity you can conserve anaerobic energy capacity b. Use aerobic energy systems to recover anaerobic energy systems used during anaerobic work c. Obtain an increase in the lactate threshold d. Aerobic training has a positive effect on the cardiovascular system e. Aerobic training may affect connective tissue structure and this decreases chance of injury EFFECT OF TRAINING ON AEROBIC POTENTIAL Myoglobin Content Glycogen Oxidation Fat Oxidation 5 days/week @ 12 weeks Mitochondrial Number @ 5 days/week 28 weeks 0 20 40 60 80 100 120 140 in ability to do work using aerobic systems max O 2 uptake = aerobic capacity in lactate threshold in the time needed to recover anaerobic systems ATP-PC system Anaerobic glycolysis

2. Increases in anaerobic capacity a. 10% increase over a six-week training period b. Subjects trained anaerobically three times per week c. Training load was not exhaustive d. If the anaerobic energy release is increased by 10%, this suggests that subjects can run: (1) 6% further during a 30-second sprint (2) 5% further during a 1-minute run (3) 3% further during a 2 3-minute exhausting run e. The observed increases in anaerobic capacity may improve running performance by approximately 2 seconds Read articles in appendix at the end of this unit. 1. The Building Block Approach, p. 88 2. A Program For Long Distance Runners, p. 89 3. Other Forms of Training, p. 89 4. Endurance Training Program, p. 91 DEVELOPING THE ATHLETIC ENDURANCE TRAINING PROGRAM OFF-SEASON IMPORTANT SKILL IN ATHLETES Offensive Player The ability to separate the offensive player from the defender Defensive Player The ability to keep the offensive player from separating from the defender INTERVAL TRAINING I. Types of Athletic Events A. Intermittent activity where there are bursts of high intensity work followed by demands of lower intensity work. Such activities as basketball, soccer, football, tennis, and volleyball B. Continuous activity where the activity begins and the performer does maximal work until the event is completed. Such activities as track, cycling, and swimming 74 II. III. Factors to Control in Interval Training A. Distance of the work interval B. Number of work intervals C. Time of the work interval D. Time of recovery between work intervals E. Type of recovery Reasons for Interval Training A. Savings in fatigue normally due to lactic acid can be converted to an increase in the intensity of work performed. Intensity of interval work can be as much as 2.5 times the intensity of continuous work before lactic acid levels in each are comparable B. Stroke volume of the heart is highest in the first few minutes of recovery period and this becomes an important stimulus for development of cardiac tissue

75 IV. Type of Recovery ENERGY SYSTEM DEVELOPED ATP-PC (speed endurance) TYPE OF RECOVERY Rest relief slow walk Anaerobic glycolysis (anaerobic endurance) Aerobic glycolysis Krebs cycle ETS (aerobic endurance) Work relief slow jog at 53% MHR Rest relief slow walk A. Intensity of work during the recovery period affects the replenishment of the ATP-PC stores. If ATP-PC replenishment is blocked, more energy needed during work intervals must come from anaerobic glycolysis (lactic acid) B. Work relief recovery at 53% MHR 1. Blocks recovery of ATP-PC system 2. Hastens the removal of lactic acid 3. Gives an aerobic training stimulus V. Type of Program and Total Workout Distance A. Type of program = 2 miles or 4 miles. This means that the total number of intervals will never exceed 2 miles or 4 miles B. Two-mile program (types of sports) 1. Volleyball 2. Baseball 3. Football 4. Handball 5. Tennis 6. Badminton 7. Racquetball 8. Squash C. Four-mile program (types of sports) 1. Basketball 2. Wrestling 3. Boxing 4. Soccer 5. Field Hockey D. Example: Total training distance = 2 miles 1. Training distance = 220 yards 2. Maximum number of repetitions = 16

76 VI. VII. Determining the Distance of the work Interval A. Must be aware of what energy systems are stimulated by various interval distances 1. Speed (explosive) endurance = 220 yards or less 2. Anaerobic endurance = 220 880 yards a. A 220-yard interval contributes to anaerobic endurance when you use a work relief recovery and contributes to speed endurance when you use a rest relief recovery 3. Aerobic endurance = continuous work at 70 85% MHR a. This is near the lactate threshold and you obtain faster aerobic gains at this intensity b. By decreasing the intensity or speed, you can develop aerobic endurance with shorter distances, such as 100- and 220-yard intervals Determining the Workout Times for the Various Intervals A. This is determined by adding a constant time on to the athlete s best time for a given distance 1. Work Interval Workout Time 50 yds Best time + 1.5 secs 100 yds Best time + 3.0 secs 220 yds Best time + 5.0 secs 440 yds Best time + 10.0 15.0 secs 880 yds Best time + 15.0 30.0 secs VIII. Determining the Time of Recovery A. When using work intervals of 50 to 880 yards there is a 3 to 1 ratio. You multiply the workout time by 3 to determine the recovery time 1. Example: the workout time for 100-yard dash is 15.0 secs. The recovery time = 3 x 15.0 = 45.0 secs IX. Chaining developing two performance variables at the same time, such as speed endurance and skill. For example, you might chain together the 15-foot jump shot and speed endurance or speed endurance and the running of pass patterns X. Procedures to Follow in Writing the Off-season Intermittent Athletic Endurance Program A. Determine sport and position B. Do a job analysis for athlete 1. Skills needed to play the sport 2. Energy systems used to play the sport (pp 32 33) C. Determine type of program 2-mile or 4-mile D. Determine the months of the off-season E. Use the building block approach to endurance F. Select the week of the off-season G. Determine the athlete s best times for the selected distances H. Add on the constants to the best times to determine the workout times I. Determine the recovery time = 3 x workout time J. List the days of the week, type of endurance to be developed for each day, and the variables to control in interval training K. Select the distance of the work interval, number of work intervals, time of work interval, time of recovery, and type of recovery L. Write the program

77 M. As a result of a proper training program, become a WINNER 5 4 3 2 1 SIMULTANEOUS ANAEROBIC AND AEROBIC ENDURANCE TRAINING Warm-up 5 mins @ 85% MHR 5 mins @ 65% MHR 4 mins @ 85% MHR 4 mins @ 65% MHR 3 mins @ 85% MHR 3 mins @ 65% MHR 2 mins @ 85% MHR 2 mins @ 65% MHR 1 min @ 85% MHR 1 min @ 65% MHR Cool-down Two days per week (i.e., Tuesday and Thursday). Aerobic training on other days of the week Build up an aerobic base for 4 6 weeks before engaging in 5 4 3 2 1 program Example: Tight End Division I Football Jan Feb Mar Apr May Jun Jul Aug Aerobic Endurance Aerobic Endurance Anaerobic Endurance Speed Endurance Aerobic Endurance Anaerobic Endurance Speed Endurance Use Building Block approach to endurance

78 Assignment: Devise a one-week, off-season endurance training program for a selected athlete. Procedures to follow: SKILLS NEEDED TO PLAY SPORT A. Name of Sport High School, College, Pro (Position: ) B. Months of the Off-Season C. Performance times of athlete D. Day-by-day outline that gives: 1. Distance of work interval 2. Number of work intervals 3. Time of work interval 4. Time of recovery 5. Type of recovery 6. Type of endurance developed I. Energy Systems Used to Play Sport (%) a. Speed b. Anaerobic c. Aerobic II. III. Energy Systems Used to Recover from Exercise = Aerobic Month and week of the Off-Season IV. Building Block Approach

79 ENDURANCE TRAINING PROGRAM (Intermittent Athlete) Name Sport Position BEST TIME 50 yds = 100 yds = 220 yds = 440 yds = 880 yds = ADD-ON (SECS) 1.5 3.0 5.0 10.0-15.0 15.0-30.0 WORK-OUT TIME RECOVERY TIME MONTH AND WEEK OF OFF-SEASON: TYPE OF PROGRAM: G 2-MILE G 4-MILE TIME OF TYPE OF TYPE OF DISTANCE REPS TIME RECOVERY RECOVERY ENDURANCE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

80 Assignment: Devise a one-week, off-season endurance training program for a selected athlete. Procedures to follow: SKILLS NEEDED TO PLAY SPORT A. Name of Sport Football 1. Run pass patterns High School, College, Pro (Position: Tight End) 2. Catch football 3. Block B. Months of the off-season April August C. Performance times of athlete D. Day-by-day outline that gives: 1. Distance of work interval 2. Number of work intervals 3. Time of work interval 4. Time of recovery 5. Type of recovery 6. Type of endurance developed I. Energy Systems Used to Play Sport (%) a. Speed 90% b. Anaerobic 10% c. Aerobic 0% II. III. Energy Systems Used to Recover from Exercise = Aerobic Month and week of the Off-Season April 1st Week IV. Building Block Approach Aerobic

81 ENDURANCE TRAINING PROGRAM (Intermittent Athlete) Name Jake Brown Sport Football Position Tight End BEST TIME 50 yds = 100 yds = 220 yds = 440 yds = 880 yds = ADD-ON (SECS) 1.5 3.0 5.0 10.0-15.0 15.0-30.0 WORK-OUT TIME RECOVERY TIME MONTH AND WEEK OF OFF-SEASON: April 1st Week TYPE OF PROGRAM: 2-MILE G 4-MILE TIME OF TYPE OF TYPE OF DISTANCE REPS TIME RECOVERY RECOVERY ENDURANCE MONDAY 100 220 8 4 85% MHR 80% MHR 3 x Wkout Time 3 x Wkout Time Slow walk Slow walk Aerobic 1 mile at 70% MHR TUESDAY 1.5 miles at 80% MHR WEDNESDAY 220 440 4 2 85% MHR 80% MHR 3 x Wkout Time 3 x Wkout Time Slow walk Slow walk Aerobic 1 mile at 75% MHR THURSDAY 220 440 4 2 80% MHR 85% MHR 3 x Wkout Time 3 x Wkout Time Slow walk Slow walk Aerobic FRIDAY Exercise bike at 80% MHR for 30 minutes Aerobic SATURDAY 220 880 6 1 80% MHR 75% MHR 3 x Wkout Time 3 x Wkout Time Slow walk Slow walk Aerobic SUNDAY REST

82 Tight End Do aerobic program for 4 weeks Week 4 obtain best times for: < Monday 50 yds; 100 yds < Tuesday 440 yds < Wednesday 220 yds Each day = repeat aerobic program after obtaining best times Make sure you warm-up before and cool-down after each workout Performance Times 50 yards = 5.7 secs 100 yards = 11.0 secs 220 yards = 24.6 secs 440 yards = 56.0 secs Workout Times Performance Time Time to Add On Workout Times 50 yards = 5.7 secs time + 1.5 seconds 7.2 100 yards = 11.0 secs time + 3 seconds 14.0 220 yards = 24.6 secs time + 5 seconds 29.6 440 yards = 56.0 secs time + 10 15 seconds 66.0 71.0 Important Things to Remember About Interval Training Programs Run shorter distances first Example: 50-yard intervals before 440-yard intervals. Do not have two or more consecutive days of hard anaerobic endurance training Problem: Depletion of muscle glycogen stores and time it takes to replace the muscle glycogen. How do I determine whether I have had the athlete run too many repetitions of a given work interval? Answer: Whenever the athlete cannot run the workout time, stop that interval workout for that distance.

83 Assignment: Devise a one-week, off-season endurance training program for a selected athlete. Procedures to follow: SKILLS NEEDED TO PLAY SPORT A. Name of Sport Football 1. Run pass patterns High School, College, Pro (Position: Tight End) 2. Catch football 3. Block B. Months of the off-season April August C. Performance times of athlete D. Day-by-day outline that gives: 1. Distance of work interval 2. Number of work intervals 3. Time of work interval 4. Time of recovery 5. Type of recovery 6. Type of endurance developed I. Energy Systems Used to Play Sport (%) a. Speed 90% b. Anaerobic 10% c. Aerobic 0% II. III. Energy Systems Used to Recover from Exercise = Aerobic Month and week of the Off-Season June 2nd Week IV. Building Block Approach Aerobic Anaerobic Speed

84 ENDURANCE TRAINING PROGRAM (Intermittent Athlete) Name Jake Brown Sport Football Position Tight End BEST TIME 50 yds = 5.7 100 yds = 11.0 220 yds = 24.6 440 yds = 56.0 880 yds = 0 ADD-ON (SECS) 1.5 3.0 5.0 10.0-15.0 15.0-30.0 WORK-OUT TIME RECOVERY TIME 7.2 14.0 29.6 66.0 71.0 21.6 42.0 1:28.8 3:18 3:33 MONTH AND WEEK OF OFF-SEASON: June 2nd Week TYPE OF PROGRAM: 2-MILE G 4-MILE TIME OF TYPE OF DISTANCE REPS TIME RECOVERY TYPE OF RECOVERY ENDURANCE MONDAY 100 220 8 4 14.0 29.6 42.0 1:28.8 Slow walk Slow walk Speed Speed Aerobic TUESDAY 1 mile at 80% MHR 5 4 3 2 1 Program Anaerobic and Aerobic WEDNESDAY 100 220 8 3 14.0 29.6 42.0 1:28.8 Slow walk Slow jog at 53% MHR Speed Anaerobic THURSDAY Pass Patterns (chaining) Speed FRIDAY 2 miles at 80% MHR Aerobic SATURDAY 50 10 7.2 21.6 Slow walk Speed SUNDAY REST

85 Assignment: Devise a one-week, off-season endurance training program for a selected athlete. Procedures to follow: SKILLS NEEDED TO PLAY SPORT A. Name of Sport Basketball 1. Rebound High School, College, Pro (Position: Power Forward) 2. Play defense 3. Shoot B. Months of the off-season program 4. Dribble March November 5. Pass 6. Run the court C. Performance times of athlete D. Day-by-day outline that gives: 1. Distance of work interval 2. Number of work intervals 3. Time of work interval 4. Time of recovery 5. Type of recovery 6. Type of endurance developed I. Energy Systems Used to Play Sport (%) a. Speed 80% b. Anaerobic 10% c. Aerobic 10% II. III. Energy Systems Used to Recover from Exercise = Aerobic Month and week of the Off-Season September 4th Week IV. Building Block Approach Aerobic Anaerobic Speed

86 ENDURANCE TRAINING PROGRAM (Intermittent Athlete) Name James Fuller Sport Basketball Position Power Forward BEST TIME 50 yds = 7.0 100 yds = 12.0 220 yds = 28.0 440 yds = 65.0 880 yds = 2.10 ADD-ON (SECS) 1.5 3.0 5.0 10.0-15.0 15.0-30.0 WORK-OUT TIME RECOVERY TIME 8.5 15.0 33.0 75.0 80.0 2.25 2.40 25.5 45.0 1:39 3:45 4:00 7.15 8.00 MONTH AND WEEK OF OFF-SEASON: September 4th Week TYPE OF PROGRAM: G 2-MILE 4-MILE TIME OF TYPE OF DISTANCE REPS TIME RECOVERY TYPE OF RECOVERY ENDURANCE MONDAY 50 10 8.5 25.5 Slow walk Speed Basketball Drills TUESDAY 5 4 3 2 1 Program Anaerobic and Aerobic WEDNESDAY 440 10 75.0 3:45 Slow jog at 53% MHR Anaerobic THURSDAY Shooting Drills FRIDAY 50 10 8.5 25.5 Slow walk Speed Basketball Drills SATURDAY Play Basketball Anaerobic and Speed SUNDAY REST

87 APPENDIX 1. The Building Block Approach 2. A Program For Long Distance Runners 3. Other Forms of Training 4. Endurance Training Program

88 THE BUILDING BLOCK APPROACH Putting together the various elements of training into a complete training program leads to a sequence in which aerobic endurance is developed first. The other types of training are sequenced as shown by the diagram in Figure 1. This sequence shown is based on the principle that fast training can be more effectively done with a base of aerobic endurance training. The continuous running (e.g., jogging) and slow interval training can be performed by one who is initially completely unfit. Therefore, it is reasonable that this be the first phase of the training program. As the runner develops strength, muscle tone, and aerobic endurance from the jogging or marathon type of training, the runner is then more able to effectively perform the more intense fast interval running with high repetitions. The slow intervals can be moved up in relative speed (percentage) as the runner s general endurance improves. Also, Swedish fartlek training can be used more effectively when the runner is already in good general condition. This basic and general aerobic endurance program gives the runner, whether he is a sprinter or distance runner, a base of good sound conditioning upon which can be built the specific type of running speed needed for the running event. For novice runners, the aerobic endurance program of long continuous running and general conditioning strengthens the tendons, joints, and muscles so that fewer injuries occur during the more severe sprint and fast interval training that is needed for top competition. The important factor in using aerobic endurance training is that it takes time to realize the effects but the results are long lasting. Ideally, the aerobic endurance program should be from 3 to 6 months duration as a minimum. Aerobic endurance training can bring about continuing improvement even after 2 and 3 years as the type of workout. In view of this, it may be advisable to engage this type of training with the pre-high school age runners for a year or two to build their basic endurance before subjecting them to the more severe forms of interval training. Speed Endurance sprint intervals or fast intervals Anaerobic Endurance fast intervals, stress training, and repetition running Aerobic Endurance continuous runs and slow interval training Figure 1. Building Block Approach

89 A PROGRAM FOR LONG DISTANCE RUNNERS The long distance runner typically is aiming at a top performance in two, three, or four most important races scattered throughout the year. Particularly with marathon racing, it is not possible to race at top effort every week on even every month because the event is so physically demanding that complete recovery may take from 3 to 6 weeks. Thus the seasonal program presented for the shorter events is not appropriate for the long distance runner. Rather, a six- to nine-month program pointing toward a particular race is a more sensible approach. For long distance races, which typically last about 1 hour and longer, the basic requirement is aerobic endurance. The long distance runner has little need for speed work as such and can better utilize the time in training doing endurance running. It is interesting to observe that a distance runner can be in top condition for 6- to 10-mile races, yet not be able to perform a comparable level 26-mile race. The physiological reason for this is not entirely clear. It can merely be said that the biochemical system is not adequately prepared to sustain the runner for 2½ to 3 hours of continuous effort. To properly train for a 2- to 3-hour (or more) race, the runner must be exposed to continuous running of at least that duration. The frequent dilemma is that most individuals are limited in the amount of time available for training by their job, school, family obligations, etc. Therefore a compromise is often necessary and one must often find the type of training program that brings the most results with the least amount of time spent in training. The choice of relative speed in the long runs depends on the distance being run compared to the average daily mileage (in the current training routine). For example, if the longest run made in practice is 20 miles, then runs of 20 miles or longer should not be run at faster than 90% of performance level speed for the distance being run. If the training run is about equal to an athlete s daily average, then the practice speed can be from 90% to 95% of racing speed for the distance. It is noted, for example, that one of the world s best marathoners (Derek Clayton at 2:08:33 for 4:54 per mile) runs 26 miles in a workout about 2:30:00, or 4:45 per mile, which is only 86% of his top racing speed! The great Ron Clarke did his practice 10- to 15-mile runs at about 90% to 95% of his racing speed for these distances. In fact, in observing a larger number of long distance runners of varying ability, it is found that they typically run in training at about 90% to 95% speed for continuous runs. OTHER FORMS OF TRAINING Interval running is a very controlled form of training where the stopwatch is used to measure the speed of every run. There are two other forms of training for running that are very important in most training programs. They are fartlek training and continuous running training. 1. Fartlek is the Swedish word meaning play of speed and more commonly speed play. Speed play is the most descriptive term for this form of training for it consists of running with wide variation of speed in an informal but intense manner. In essence, it is varied interval running without the aid of a stopwatch or measured course. It could best be described by an example: Jog 15 to 20 minutes until warm, then go into a series of 200- to 300-yard fast-slow runs with the fast runs at a 60- to 66-second, 440 pace. These would be followed (without stopping) by a sustained drive for ½ to ¾ mile at a pace approaching racing speed for the 2 mile. Jog until you catch your breath, then sprint 300 yards or so, preferably uphill (if available), then do a sustained run of ½ to ¾ mile or so. This type of activity is continued until the runner has covered a distance of 3 to 10 miles, depending on his state of training and his condition. It is important to note that the fast-slow runs during fartlek training need not follow any particular order in terms of distances, hills, and speeds, but should be adapted to the terrain and environment of the individual runner. Fartlek training is probably most effectively done by runners who are experienced, in good condition, and who have good self-discipline since the runner is completely on

his own without the motivation of the stopwatch and track. Probably its greatest benefit is the freedom from the track and stopwatch and can be a refreshing variation from track training and over-distance training. 2. Continuous Running Training is simply running at a somewhat constant speed over a relatively long distance. The distance of the run varies greatly. For the beginning jogger or schoolboy, a mile or two is enough initially. For the long distance runner (marathoner), the runs may range from 15 to 30 miles or more. Continuous running training includes jogging, distance runs (3 to 10 miles) and long distance runs (10 to 30 miles and more). The latter is referred to as marathon training, often associated with the Arthur Lydiard (New Zealand coach) training schedules. Marathon training is a major part of the Lydiard method of training and his success has brought about a re-examination of the value of such training. Continuous running training is the oldest from of training, being practiced by the road racers of the late 1920's and 1930's. Its practice was advised by the great Arthur Newton, who was the greatest long distance runner of that era when road races of 50 miles or more were popular. The track world ignored his ideas, perhaps because he never raced at a distance less than 10 miles (and that only once!) and rarely at less than 26 miles. His choice of racing distances and corresponding performances were probably due to his age and to his style of running, which was described as a shuffle, rather than a limitation of his training. 90 Continuous running is coming to be recognized as an effective training for developing aerobic endurance. A great deal of testimonial evidence indicates that continuous running training is very beneficial not only to long distance runners, but to distance and middle-distance runners as well. The effect of continuous running training is apparently to develop the capillaries in the muscle tissue and other physiological variables. This enables the circulatory system to better deliver oxygen to the muscle cells. Continuous running training should be a basic part of every training program, and especially for middle distances and longer. The speed of the continuous run is important, but again must be relative to the ability of the individual. The range of abilities in long distance running are far greater than in the shorter distances, with the fastest runners nearly twice as fast as the slowest. Likewise, the training speeds must be adjusted accordingly, just as in interval training. Here again it is most convenient to select the speed in training with continuous runs in terms of the percentage of the speed for 100% effort as in competition.

91 ENDURANCE TRAINING PROGRAM PREDOMINANT ENERGY SYSTEMS WITH REGARDS TO TIME OF PERFORMANCE TIME OF SPEED AEROBIC ANAEROBIC EVENT PERFORMANCE ENDURANCE ENDURANCE ENDURANCE Marathon 6 mile 3 mile 2 mile 1 mile 880 yards 440 yards 220 yards 100 yards 135:00 to 180:00 30:00 to 50:00 15:00 to 25:00 10:00 to 16:00 4:00 to 6:00 2:00 to 3:00 1:00 to 1:30 0:22 to 0:35 0:10 to 0:15 5 5 10 20 20 30 80 95 95 90 80 70 40 25 5 3 3 2 5 15 20 40 55 65 15 2 3 This table illustrates the relationship between track events and the primary energy-yielding components involved. Even though the table was constructed for track events, it also has practical application for other activities. You will notice the time of performance has been included; this was done for a special reason. Regardless of the event, the time of performance is related to the energy-yielding systems involved. That is to say, if it were a swimming event requiring 4 to 5 minutes, the reference to the table will show us that the percent emphasis for the event would be as follows: 20% speed endurance, 25% aerobic endurance, and 55% anaerobic endurance. The point we wish to make is that the energy sources for a given activity are time dependent. Whether a person is chopping wood, shoveling snow, performing calisthenics, running, playing basketball or football, or swimming for a continuous period of time, the primary source of energy will be dependent upon the performance time. DEVELOPMENT OF ENERGY SYSTEMS ACCORDING TO TYPES OF TRAINING SPEED ENDURANCE AEROBIC ENDURANCE ANAEROBIC ENDURANCE TYPES OF TRAINING Repetitions of sprints Continuous slow running Continuous fast running Slow interval Fast interval Repetition running Speed play Interval sprinting Acceleration sprinting Hollow sprints 90 2 2 10 30 10 20 20 90 85 4 93 90 60 20 40 40 10 5 5 6 5 8 30 50 50 40 70 5 10 Figures in Table are percentages. Speed may be considered the rapidity with which successive movements can be performed. It is largely dependent upon inherited ability to contract muscle fibers rapidly and on efficient neuro-muscular coordination. While nothing can be done about the inherited structure of the muscle fiber, speed can nevertheless be improved by continuous high-speed repetitions of desired movements until all components form a more rational pattern of overall action and internal muscular viscosity is reduced (also known as speed endurance). Primary energy system is ATP-PC. Aerobic Endurance is also known as general endurance, cardiovascular endurance, or stamina. It is the general ability to withstand fatigue of the entire organism in the presence of a sufficient supply of oxygen over a prolonged period. Primary energy systems are aerobic glycolysis, Krebs Cycle, and Electron Transfer System.

92 SELECTED METHODS OF TRAINING Sprint Training involves the repetition of a short sprint as a means of preparation for competitive running. Since sprinting means running at absolute maximum speed, there can be no such phenomenon as an easy sprint. The effect of sprinting as a means of training is the development of speed and muscular strength. Continuous Slow Running refers to running long distances at relatively slow speeds. The distances covered in this type of training should be related to the racing event. For example, a miler might run 3 to 5 times his racing distance or more, the heart beats approximately 150 beats per minute during this type of training, and the speed depends upon the ability of the athlete. Continuous Fast Running is thought to develop aerobic endurance. The speed is faster than in continuous slow- running training, thus adapting the athletes to running at a more intense effort. In this type of formal fast-slow running, the heart beats at the rate of approximately 180 beats per minute during the effort or fast phase. It is usually confined to distances up to 880 yards. These include repetitions of 110, 220, 440, and 880 yards. Fast Interval is thought to develop anaerobic endurance and speed endurance. It is used after a background of aerobic or general endurance has been established. The heart should beat in excess of 180 beats per minute during the effort or fast phase in this type of interval training. It develops the ability of the runner to withstand fatigue in the absence of an adequate oxygen supply. Repetition Running differs from interval training in terms of length of the fast run and the degree of recovery following each fast effort. It involves repetitions of comparatively longer distances with relatively complete recovery (usually by walking) after each. Interval training includes repetitions of shorter distances (ordinarily 110 to 440 yards) with less than complete recovery after each by jogging a distance equal to the fast run in a time period 2 to 3 times as long as required to complete the fast run. Repetition running is usually concerned with repetitions of distances such as 880 yards to 2 miles with relatively complete recovery between, during which time the heart rate reduces well below 120 beats per minute. Because of the higher speed involved, repetition tends to be more exhausting than continuous slow-running training, continuous fast-running training, and slow interval training. Speed Play is a form of training featuring informal fast-slow running, as opposed to the formal fast-slow running found in interval training. It means running at alternate fast/slow pace, preferably (though not necessarily) over natural surfaces, such as golf courses, grass, or woods, with a basic emphasis on fast running. Fast and slow interval running, repetition running, sprinting, walking, and continuous fast-running training are informally combined in speed play. This type of training is also known as Fartlek training. Interval Sprinting is a method of training whereby an athlete alternately sprints 50 yards and jogs 60 yards for distances up to 3 miles. After the first few sprints, fatigue tends to inhibit the athlete from running at his absolute top sprint speed. Similarly, fatigue causes the athlete to slow his recovery jogging to a speed perhaps as slow as walking. For this reason, the training effect of interval sprints is quite unlike that of sheer sprinting followed by adequate recovery. Acceleration Sprinting is the gradual acceleration from jogging to striding, followed by sprinting. For example, an athlete may do repetitions of jogging 50 yards and sprinting 50 yards, followed by walking 50 yards and repeating. This type of training primarily develops speed and strength. Hollow Sprints are two sprints, joined by a hollow period of recovery jogging. Examples include sprint 50, jog 50, sprint 50, and walk 50 yards for recovery prior to the next repetition, sprint 110, jog 110, and walk 110 yards before the next repetition, and sprint 220, jog 220, sprint 220, and walk 220 yards before repeating. If sufficient recovery occurs during the walking following each hollow sprint, this type of training should develop muscular strength and speed. REFERENCES Mathews, D.K. and Fox, EL. The Physiological Basis of Physical Education and Athletics (Chapter 5). W.B. Saunders Company, 1971, Philadelphia. Falls, H.B. (Editor). Exercise Physiology (Chapter 14 by Fred Wilt). Academic Press, 1968, New York. Computerized Running Training Programs, J.B. Gardner and J.G. Purdy, TAFNEWS Press, PO Box 296, Los Altos, CA 94022.