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Presentation by Coach Leach to the Oak Park Runners Club March 1, 2010 (c) 2010 Coach Leach
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Planning Your Racing Season
Let FUN be your guide!
Prepared for the Oak Park Runners Club ‐March 2, 2010
What do you want?
How are you going to get what you want?
PREPARATION IS ESSENTIAL!
ALERT – Your GREATESTCHALLENGE will be:
How are you going to fit your training and racing into your life?
•Build a Race Schedule
•Develop your training plan specific to your Race Schedule
Break your racing season into 2 segments with 3‐6 weeks of reduced training volume and intensity between segments
Healthy 5, 8 and 10 K Racing requires only 5 – 7 days for recovery between races
Healthful 10 Mile and Half Marathon Racing requires 10
– 21 days for recovery between races
MAKE IT FUN!
Develop your training plan specific to your Race Schedule
Levels of training commitment –
1 – Occasional workouts only2 – 1‐2 training sessions each week for a total of
10‐15 miles3 – 3 training sessions each week for a total of
20‐25 miles4 – 4‐5 training sessions each week for a total of
30+ miles5 – 7 or more training sessions each week for a
total of 40 ‐ 60 miles
Racing Distance Possibilities –
5K, 8K, 10K –Levels 2, 3, 4 & 5
10 Miles, Half & Full Marathon –Levels 3, 4 & 5
Plan your training effectively by accounting for ‐
•Running Economy•Running Efficiency
Running Economy is the burning of your energy in the presence or absence of Oxygen
6 – 20 weeks of “Base Training” is to focus upon –
• Aerobic development via constant paced runs at low to moderate intensity
• Core & Strength Training targeting muscles of the arms, legs and hips
8‐20 Weeks of your racing season is to focus upon –
•Speed Endurance via 1‐2 Tempo Runs and/or Speed workouts/week
•Sustained Aerobic endurance via 3 Long Runs each month
•Daily Core Exercises and Power Drills and Sprinting(1‐2 times each week)
MAKE IT FUN!
Running Efficiency is the biomechanical cost of your energy and Oxygen per unit of running time, relative to your running speed
Focus upon your “PAF” to improve your running
efficiency –
•Posture•Arm Action•Foot Strike
Deena Kastor during the 2006 LaSalle Bank Chicago Marathon
CARA’s “GAIT ANALYSIS”results are producing:
• Increased pace per mile of 30‐90 seconds
• Resolution of over 90% of referred running related injuries
MAKE IT FUN!
The 3 Key Weekly Workouts for distances from 5 K to Full Marathon ‐
Long RunTempo or Lactate Threshold RunSpeed, Repetition or Interval
Workouts
Supplement your “3 Key Workouts” each week w/:
• Recovery Runs• Strength and Core Training
• Stretching, Yoga, etc.
Training is to be specific to racing distances, such as:
•Weekly training volume•Length of Long Runs•Frequency and intensity of Speed Training workouts
• The total volume of repeated distances in Interval and Repetition training is to equal 3 K – 10 K for a 5 K or 10 K runner
• Distances repeated in Interval and Repetition training is to be at a speed that results in a recovery to 120 BPM within 60‐90 seconds
• Marathoners will (generally) have greater weekly training volume
• Marathoners will have longer Long Runs
• Speed Training workouts for 5, 8 & 10 K runners will occur more frequently & at greater intensity than for Marathoners
MAKE IT FUN!
Effort based training and racing –
Heart‐rate measurement is the most effective guide toward individually appropriate training intensity for training and racing
Making training FUN and INJURY FREE –
•Train with friends•Vary your workouts daily•Alternate hard days w/ easy days•Include SPEED Training
MAKE IT FUN!
And most of all –
MAKE IT FUN!