TRAINING PROGRAM

Research has shown that it is possible to raise an individual's maximal oxygen intake by 9-13%. Since one factor in determining a runner's work capacity is the oxygen intake, this aspect should be dealt with first. The question therefore, is how can the runner's oxygen intake be increased? The crucial factor in determining the level of oxygen intake is the limitations of the circulatory and respiratory systems. The primary concern should be to strengthen these systems, thus increasing the ability to take in oxygen. To strengthen these systems you must increase the heart-stroke volume capability of the heart, thus increasing cardiac output. This will allow more blood to flow through the system. An increase in capillarization must take place as well. This too will allow a greater volume of blood to flow through the system. Once the systems become more efficient, a greater volume of oxygen and carbon dioxide can be exchanged at the tissue level and in the lungs. This increase in oxygen availability for the muscles will help in postponing the onset of oxygen debt. However, once the systems are loaded beyond their capacities, oxygen debt becomes inevitable. When oxygen debt occurs, the runner goes into a state of anaerobic exercise, so the next aspect of training should be to train the runner so that his body can withstand the stress during this state of oxygen-debt, intensive interval training at fast speeds can bring about these stress situations. During the middle and late stages of the racing season this type of training should be stressed.

Beginning Training
Continuous slow running (7:00 pace or fasteR)should be done during the summer months. This running should be relaxing with little emphasis on running races. This type of training is most effective in terms of producing aerobic endurance. It is a superior method of increasing the stroke volume of the heart, capillarization of the local muscle groups, and generally increasing the efficiency of the respiratory and circulatory systems. This type of training is the first step in gradually adapting the runner to tolerating the stress of running and the increased ability to withstand fatigue. This summer running (on roads, cross country courses, and golf courses) is the basis for your fall program and the basis upon which later to apply faster training. During the fall, continuous fast running can take the place of the slow running thus increasing the aerobic capacity and increasing the ability to handle the stress encountered in running at faster speeds. During the fall the training emphasis should be on developing strength, stamina and the basic aerobic capacities. Interval training, when used, should help develop the anaerobic capacity with an attempt to reduce the rest interval between repetitions. In early season the repeats should be run at about race pace or slightly faster. Mid-season interval training should be at race pace with the rest interval reduced. In late racing season, speed-interval training should emphasize the quality of the effort run, with more 'rest in between the timed efforts. The number of timed runs can also be reduced.

This, hopefully, brings about the "sharpening effect" we attempt to reach in the big meets. (See Fall Training)

Winter Training

A major problem a runner faces in Michigan during the winter months is where to train. The answer is outside. A pair of gloves, a wool hat, long underwear, and a hooded sweatshirt is all a distance runner needs for the winter months. At Michigan we go outside 5-6 days a week unless it is below zero or the roads haven't been cleared of snow. I have seen many runners train very hard and become very fit during the fall. They have built their strength and endurance to a very high level. .Vhat many fail to realize is that they must become more capable of handling the interval-oriented
â?¢raining program for the half mile and mile. Improvement of leg speed can be accomplished with 110's and 150's as well as 55 yard in-out sprints during this period. These sprints can be run on
-oads, in parking lots and on the outdoor track if it s cleared of snow.

You might say the runners need a break from the pressure. The pressure comes not so much 'com the training but the anticipation of racing. Prom November 1st until February, there are very
w races a high school runner can perform in. .nese three months allow a runner to continue ils strength training with no pressure to race, popefully, this will carry him over to the spring
len the pressure races become important.

If intervals are used as a basis for training during these months, strength (endurance)-oriented intervals should be used. Example: run repeat miles, %'s, 880's, and 440's (run at slower than race pace with litye rest between repeats). The speed-interval should be used in early spring. Thi 110's, 150's, and 55 yard in-out sprints should b" enough "speed work" during this period. (See Winter Training Insert)

Spring Training (March and April)

Maintaining strength and stamina (aerobic capacity) are atill very important during the early spring. I would recommend runs of 8-10 miles twice a week supplemented with 110's, 150's, and 55 yard in-out sprints.

The emphasis during this period should be
placed on the development of anaerobic running.
Faster intervals can be run, race pace and faster.
As the weather improves (hopefully) the speed-
interval training should'be done, possibly three
times a week. You shoukJ onfy run fast intervals
two days in a row. *

Example:
Monday interval
Tuesday Interval
Wednesday Distance and pickups
Thursday interval
Friday Distance and pickups
Saturday race
Sunday Distance

The distance day between hard intervals allows the runner to recover from two successive days of fast interval training.

The speed interval sessions might consist of 440's, 330's, 220's, and 150's. Staircase sessions starting with an 880, 660, 440, 330, 220, 110's, might be used. During this period the 110's should be run at top speed, only after a complete warmup and stretching. Interval sessions with a maximum of 12-14 repeats are more than ample to bring about the desired effects, if the fartlek and 110's-150's were maintained throughout the winter training period. Determining how fast the intervals should be run depends on several factors. First, how fast has the athlete run a mile? How fast can he run a 220? Was he on a winter training program? As the performance of the runner improves, judgments on changing the speed of the repeated efforts in the workouts can be made. (See Spring Training Insert)

Weight Training

Every distance runner needs upper body weight work. We lift weights two-three times a week during the fall and we continue the weight training throughout the year. The winter training period is an excellent time to concentrate on weight-lifting. Use curls, bench presses and presses as well as rowing. One or two sets of 8-10 reps would be sufficient. The weight session should only last 10-15 minutes. If weights are not available, push-ups and pull-ups are excellent.
POSSIBLE FALL TRAINING
(September-November)

Monday:
2 mile warmup ^ ,iSV
stretching and striding *
f 4-7 mile run at 5:40-6:20 pace (on hills if
possible) +
stretching plus 6-8 X 110's @ 1/2-3/4 speed
(Try to give a split 2-3 times during the
run to help the runners with pace)

Tuesday:
Warmup run (2-3 miles) â?? (possible race) stretching and striding 3X1 mile @ 4:50-5:30pace(4-6min. recovery) 2 X 880 @ 2:20-2:35 pace (3-4 min. recovery) mile warmdown and stretching

Wednesday: stretching
8 mile run @ 6:00-7:00 pace (hills if possible) stretching plus fi^X 110 @ 1/2-3/4 speed

Thursday: &l ^
warmup run 2-3 miles
stretching and striding (4 x 110 easy) t?i
3 X 880 @ 2:18-2:35 pace (3-4 min. recovery)
', 6 X 440 @ 65-75 pace (60-90 sees, recovery)
M 1-2 mile warmdown plus stretching
*â?¢* and 4X150 "

friday:
6-8-10 mile run â?? steady â?¢ stretching ffX 110 fast plus 1 X 880 in-out 55 yard sprints

Saturday:
(possible race) 8 miles Fartlek (2 miles easy,
3-4 Fartlek, 2-3 easy) Pick out telephone poles and go hard for
3, easy for 6, hard for 4, easy for 2,
hard for 1, easy for 6 (The pattern should be according to how
the runner feels)

Sunday:
Steady 10-12 mile run

Total 55-70 miles per/week

NOTE: Possible morning workouts 2-3 days a
week, 3-4 miles easy. ,,, r

POSSIBLE WINTER TRAINING
(January-February-March)

Monday: stretching
6-8-10 miles (on hills if possible) stretching 4X150(1/2-3/4 speed); 4X 110 (1/2-% speed)

Tuesday:
2-4 mile run â?? stretching interval training â?? repeat miles (2-3), half miles (4-6), 440's(8-12)
slower than race pace; little rest between reps, or 6 mile run â?? stretching plus 1 mile 55 in-out sprints 1 mile warmdown

Wednesday:
6-7-8 miles Fartlek
First 2 miles easy; next 3-4 mile Fartlek;
next 2 miles easy stretching plus 1 X 880 in-out 55 yard sprints

Thursday:
8-10 mile run
stretching . 4-6X150's
4-6X110's

Friday:
Fartlek run 6-8 miles (on hills if possible)

Saturday:
Distance run plus stretching
4-6 X 110 plus 1 X 880 in-out sprints

Sunday:
10-12 mile run

Approximate total miles: 60-70 miles per week.