training and racing 5000m cross country

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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!

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