The Purposes Behind Training

Before we dive into training we must define the training itself. There are three main pillars that make up running performance (2):

1. VO2 Max- maximal oxygen uptake

2. Lactate Threshold- the point at which lactic acid builds exponentially

3. Running Economy- efficiency of running (biomechanics, muscular etc.)

Now with everything defined, we need to look at how each one is improved. With VO2 max and lactate threshold we have to hit a certain intensity to improve (1).

A simple jog will never improve either of them, just like lifting light weights won’t make us stronger. However, running economy is much different. Running economy is based on repetitions and has very little to do with intensity. This should make sense as it’s exactly how we learn anything new. For example, if you were learning to play guitar, would how hard or intense you attempted to play make you better? No, but the amount of time and reps you spent learning is what will make the difference between novice and expert.

With each element and improvement defined, we can begin to layout our training. A typical training week will have two high intensity workouts, a long run and recovery/easy days. So we have to use the performance metrics and how they improve us as runners to purposefully build our week. The point of high intensity workouts is to get faster, by improving VO2 max and lactate threshold. This means that we want to be as fresh as possible for these days to maximize our potential for improvement in performance. Our long run is meant to improve our endurance which means it’s all about time on feet and reps and intensity really doesn’t matter. Finally with recovery and easy days our focus has to be to allow our muscles and bones to recover and decrease our training stress. This allows us to perform our best during the workouts that make the most difference in our performance- high intensity days. Make sure you take these days nice and slow because they could hurt you in the long run if you take them fast.

Don’t believe me? Well lets see it put into practice! Here are several examples of how elite athlete’s train (3):

• 13 New Zealand National Runners- 4% interval workouts or races, 96% at easy pace

• Elite French and Portugese Marathoners- 4% at marathon pace, 18% at 3k-10k pace, 78% at below marathon pace

• 8 Regional and National Class Spanish Distance Runners- 8% > V2 (~mile pace), 21% between V1 (~tempo pace) and V2, 71% easy pace

• European Elite Rowers- 4-10% at high intensities, 90-96% at low intensity

With all this, it seems that the 80-20 rule is a prime example of how training should be setup. 80% of low intensity so that our 20% of high intensity can be as fast as possible.

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References:

1. Edmund J. Burke & B. Don Franks (1975) Changes in VO2 max Resulting from Bicycle Training at Different Intensities Holding Total Mechanical Work Constant, Research Quarterly. American Alliance for Health, Physical Education and Recreation, 46:1, 31-37, DOI: 10.1080/10671315.1975.10615302

2. Moore IS. Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy. Sports Med. 2016;46(6):793-807. doi:10.1007/s40279-016-0474-4

3. Seiler, Stephen. (2010). What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?. International journal of sports physiology and performance. 5. 276-91. 10.1123/ijspp.5.3.276.