Training and Racing 5000 M Cross Country Principles of the 5000m • Energy Systems Contributions • Aerobic – 70% • Anaerobic – 30% • High Altitude Training • O2 Transport System • Increase in Capillaries • Increase in Mitochondria • 3,500ft-5,000ft • 5,000ft-6,500ft • 6,500ft-8,000ft Training the Energy Systems • Aerobic Development – 70% • Long Run – 20% of Weekly Mileage • 3-5 Easy/Normal paced runs per week • Anaerobic Threshold Runs • 85-88% Intensity • Interval Sessions • Continuous Sessions • VO2Max (Race Pace) Training • Caution • *3-6 week research studies* • High elevation factor • Length of Intervals • Long vs. Short Reps Training the Energy Systems • Anaerobic Development – 30% • Caution – Individualize Training • Experience • Age • Type of Runner • Benefits of Anaerobic Training • Improves Running Economy • Improves Speed • First 400m of Race • Race Surges • Finishing Kick The 5000m Training Plan: 10 week summer • Starts in the summer • Develop a good base. You need this foundation to build on later in season. • Spend 6 weeks progressing to peak mileage. After week 4, add a long run of 20% of weekly mileage. • Last 4 weeks add fartlek workouts and tempos. Should arrive in mid-August ready for intervals at 80% effort. • Team leader can help gather the team for summer workouts. The Training Plan: Early Season – 4 week period • Continue running peak weekly mileage with 1 long run/week at 20-25% of weekly volume (on hills if possible). • Emphasis on Threshold Zone training. • Women: 4-5xmile repeats at 85-88% with 3min rest, and 5-6mile tempo run at Threshold Pace (HR 175-185 or roughly 25-35 seconds slower than 5k PR per mile). • Men: 6-7mile repeats at 85-88% effort with 3min rest 78mile tempo run at Threshold pace (HR 175-185 or roughly 25-35 seconds slower than 5k PR per mile). The Training Plan: Mid Season – 4 week period • Continue running peak weekly mileage with 1 long run/week at 20-25% of weekly volume over hills. • Start adding in VO2 Max Intervals, and start breaking up tempo runs. • Women: 6x1k repeats (at 90-93% effort) with 2min rest and 2x3mile or 3x2mile repeats (at 85-88% effort or HR of 175-185). • Men: 8-9x1k repeats (at 90-93% effort) with 2min rest and 2x4mile or 2x3mi, 1x2mi repeats (at 85-885 effort or HR or 175-185). The Training Plan: Late Season – 4 week period • Cut weekly volume by 15-20% and remove hills from long run. • Focus on sharping athletes. Try to not let them become over fatigued. • Instead of running repeats equal to volume of race, cut reps to ½-3/4 of race distance at race pace with lots of rest. Work on rhythm. • The second workout now consists of 200m on / 200m off. Example: 15x200m at a pace that falls between goal mile-3k pace with a 200 jog in 60sec for recovery. They will try to run reps too fast, so be careful!