Parker-VO2 Training Paces - IATCCC

[Pages:4]VO2 Training Paces for 800 to 5K

2004 IATCCC Clinic

Matt Parker, FW Snider High School

Head Coach--Boys Cross-Country Head Coach--Boys Track & Field

BASIC PHYSIOLGY Muscle contraction energy is provided by the breakdown of ATP (adenosine triphosphate) in muscle cells. Faster running speeds require a faster rate at which ATP is broken down. During submaximal running, ATP is regenerated almost entirely by aerobic metabolism (VO2). ATP breakdown will continue beyond maximum VO2 capabilities by anaerobic metabolism (LA).

VO2 DEMAND VO2 demand is the theoretical required rate of VO2 needed to run at a particular speed. This pace (VO2) is a percentage of best 800, 1600, 3200, 4K, or 5K performances. From this pace, all training runs can be planned.

The following research shows these percentages:

Theoretical VO2 Demand

Race Distance 400 800 1500 3K 5K

Daniel Wood, PhD 145% 128% 113% 103% 97%

David Martin, PhD no data 135% 112% 102% 97%

Combining Wood and Martin's research results in the following percentages used at Snider High School:

VO2 Demand

800-1600 Training 400 145% 800 128% 1600 111.5%

1600-5K Training 800 120.4% 1600 111.4% 3200 102.4% 4K 99.5% 5K 96.6%

TYPES OF TRAINING Several names are given to the following types of training.

Aerobic Conditioning--easy, endurance, base work, recovery, critical threshold Examples: 30:00 easy running, 60:00 run

Anaerobic Conditioning--tempo, threshold, stamina, sppm Examples: 20:00 tempo, 3.5 mile sppm

Aerobic Capacity--long intervals, long speed Examples: 5 x 1000, 3 x mile

Anaerobic Capacity--short intervals, short speed, repetitions Examples: 10 x 400, 8 x 300

The following training programs use percentage of VO2 for different types of training: Run with the Best (RWB)--Tony Benson and Irv Ray

Daniels' Running Formula (DRF)--Jack Daniels, PhD

Better Training for Distance Runners (BTDR)--David Martin, PhD and Peter Coe

Improving Sports Performance in Middle and Long-Distance Running (ISP)-Ed. Joanne Fallowfield, PhD and David Wilkinson

These are the suggested training pace percentages of VO2 for these training programs.

Suggested VO2 Training Paces

Type of Training Aerobic Conditioning Anaerobic Conditioning Aerobic Capacity Anaerobic Capacity

RWB 55-75% 86-90% 90-102.5% 106%

DRF 65-75%

90% 98-100% > 100%

BTDR 60-75% 75-90% 90-100% 100-130%

ISP < 65% 70-85% 90-100% > 100%

These are the training paces used at Snider High School.

VO2 Training Paces at Snider HS

Type of Training Aerobic Conditioning Anaerobic Conditioning Aerobic Capacity Anaerobic Capacity

Percentage of VO2 75%

86-90% 95-102.5% 111-125%

TRAINING TABLES There are several training tables and training calculators that show race-performance equivalents and training paces. Run with the Best, Daniels' Running Formula, and Running Trax have training tables that show training paces and race-performance equivalents. Paul Hoffman has an online training calculator that gives race equivalents (). Runners' World online calculator (, follow link to training calculators) gives training paces for long, easy, tempo, max vo2, and speed workouts. Team Oregon's online calculator () gives training paces and raceperformance equivalents.

To meet the needs of high school runners, Wood and Martin's research and the training paces found in the different training programs have been applied to come up with the following VO2-based training table samples.

Distance (1600-5K) Training Table

Level 2 5 8 11 14 17 20 23

VO2 4:38 4:56 5:15 5:33 5:52 6:10 6:29 6:48

5K 15:00 16:00 17:00 18:00 19:00 20:00 21:00 22:00

800 1:55 2:03 2:10 2:18 2:26 2:34 2:41 2:49

1600 3200 CT-75 SPPM-86 SPPM-90 P-800 P-1600 P-3200

4:09 9:03 6:10 5:23

5:09 0:57 1:02 1:07

4:26 9:39 6:35 5:45

5:29 1:01 1:06 1:12

4:43 10:15 7:00 6:06

5:50 1:05 1:10 1:16

4:59 10:52 7:25 6:28

6:10 1:09 1:14 1:21

5:16 11:28 7:49 6:49

6:31 1:13 1:19 1:26

5:32 12:04 8:14 7:11

6:52 1:17 1:23 1:30

5:49 12:40 8:39 7:32

7:12 1:20 1:27 1:35

6:06 13:16 9:04 7:54

7:33 1:24 1:31 1:39

Distance (1600-5K) Training Table, Page 2

Level 95%-12 95%-1K VO2-1K VO2-800 102.5%-1K 102.5%-800 M-200 200 300 400 600

2 3:39 3:03 2:53 2:19

2:49

2:15

26.8 28.9 43.3 1:02 1:33

5 3:54 3:15 3:05 2:28

3:00

2:24

28.5 30.8 46.2 1:06 1:39

8 4:08 3:27 3:17 2:37

3:12

2:33

30.3 32.7 49.1 1:10 1:46

11 4:23 3:39 3:28 2:46

3:23

2:42

32.1 34.7 52.0 1:14 1:52

14 4:38 3:51 3:40 2:56

3:34

2:51

33.9 36.6 54.9 1:19 1:58

17 4:52 4:04 3:51 3:05

3:46

3:00

35.7 38.5 57.8 1:23 2:04

20 5:07 4:16 4:03 3:14

3:57

3:10

37.5 40.4 60.7 1:27 2:11

23 5:22 4:28 4:15 3:24

4:08

3:19

39.2 42.4 63.5 1:31 2:17

Middle Distance (800-1600) Training Table

Level VO2 400 800 1600 1 4:39 48.1 1:49 4:10 4 4:56 51.1 1:55 4:25 7 5:15 54.3 2:03 4:42 10 5:34 57.7 2:10 5:00 13 5:55 61.3 2:18 5:18 16 6:17 65.1 2:27 5:38

CT-75 6:12 6:35 7:00 7:26 7:54 8:23

SPPM-86 5:24 5:44 6:06 6:29 6:53 7:19

SPPM-90 5:10 5:29 5:50 6:11 6:35 6:59

P-800 54.5 57.9 61.5 65.4 69.5 73.8

P-1600 62.6 66.5 70.6 75.0 79.7 84.7

Middle Distance (800-1600) Training Table, Page 2

Level 95%-12 95%-1K VO2-1K VO2-800 102.5%-1K 102.5%-800 M-200 200 300 400 600

1 3:40 3:03 2:54 2:19

2:50

2:16

24.1 27.3 40.9 62.6 1:33

4 3:52 3:13 3:04 2:27

2:59

2:23

25.4 28.8 43.1 66.0 1:39

7 4:08 3:27 3:16 2:37

3:12

2:33

27.1 30.8 46.1 70.6 1:45

10 4:22 3:38 3:28 2:46

3:22

2:42

28.7 32.5 48.8 74.6 1:51

13 4:38 3:52 3:40 2:56

3:35

2:52

30.5 34.5 51.8 79.2 1:58

16 4:56 4:07 3:55 3:08

3:49

3:03

32.4 36.8 55.1 84.4 2:06

Girls Training Table

Level VO2 4K 800 2 5:34 14:00 2:18 5 5:58 15:00 2:28 8 6:22 16:00 2:38 11 6:45 17:00 2:48 14 7:09 18:00 2:58 17 7:33 19:00 3:08 20 7:57 20:00 3:18 23 8:21 21:00 3:28

1600 5:00 5:21 5:42 6:04 6:25 6:47 7:08 7:30

3200 10:52 11:39 12:26 13:12 13:59 14:46 15:32 16:19

CT-75 7:25 7:57 8:29 9:01 9:33 10:04 10:36 11:08

SPPM-86 6:28 6:56 7:24 7:52 8:19 8:47 9:15 9:43

SPPM-90 6:11 6:38 7:04 7:31 7:57 8:24 8:50 9:17

P-800 1:09 1:14 1:19 1:24 1:29 1:34 1:39 1:44

P-1600 1:15 1:20 1:25 1:31 1:36 1:41 1:47 1:52

P-3200 1:21 1:27 1:33 1:39 1:44 1:50 1:56 2:02

Girls Training Table, Page 2

Level 95%-12 95%-1K VO2-1K VO2-800 102.5%-1K 102.5%-800 M-200 200 300 400 600

2 4:23 3:39 3:28 2:47

3:23

2:43

0:31 0:34 0:52 1:15 1:52

5 4:42 3:55 3:43 2:59

3:38

2:54

0:33 0:37 0:55 1:20 2:00

8 5:01 4:11 3:58 3:11

3:52

3:06

0:36 0:39 0:59 1:25 2:08

11 5:20 4:27 4:13 3:22

4:07

3:18

0:38 0:42 1:03 1:31 2:16

14 5:39 4:42 4:28 3:34

4:22

3:29

0:40 0:44 1:06 1:36 2:24

17 5:58 4:58 4:43 3:46

4:36

3:41

0:42 0:47 1:10 1:41 2:32

20 6:17 5:14 4:58 3:58

4:51

3:52

0:45 0:49 1:14 1:47 2:40

23 6:35 5:29 5:13 4:10

5:05

4:04

0:47 0:52 1:18 1:52 2:48

TRAINING PROGRESSIONS With effective and consistent training, athletes will improve their VO2. Elite athletes should improve VO2 by 1% per season while other athletes should improve VO2 by 2% per season. Elite athletes should improve VO2 by 2% per year while other athletes should improve VO2 4% per year. In the training tables, each level up is approximately 2% improvement.

CONTACT For more information or to download any of the distance training resources, visit or Coach Parker can be reached at coach@.

REFERENCES Road to the Top--Joe Vigil, PhD Improving Sports Performance in Middle and Long Distance Running--

Ed: Joanne L.Fallowfield, PhD and David M. Wilkinson Better Training for Distance Runners; David Martin, PhD and Peter Coe Run with the Best; Tony Benson and Irv Ray Daniels' Running Formula; Jack Daniels, PhD Running Trax--J. Gerry Purdy, PhD

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