Training Calendar Key & Notes - TROY CROSS-COUNTRY
Training Calendar Key & Notes
Running experience
o L1= 1st year HS runner
o L2= 2nd year HS runner
o L3= 3rd/4th year HS runner
Types of running paces
o A= Aerobic pace/effort. A continuous run that can be maintained anywhere from 20 minutes to two hours. Without aerobic endurance an athlete competing in any event over 800m will have his/her performance compromised. Aerobic running will comprise from 75-90% of all training performed during the season. Used for long runs, warm-ups/cool downs, and recovery/maintenance runs. Aerobic running improves the ability to run for longer and longer with less fatigue, it increases oxygen delivery to working muscles, it strengthens muscles, tendons, ligaments and bones - improving injury resistance, and allows a runner to reach tireless state mentally
o A-SSS= Aerobic-Stamina Steady State pace/effort. A pace between aerobic and stamina efforts. Can best be described as when you feel really good on an aerobic run day, almost effortless. Begin the run at aerobic pace and quickly accelerate to near stamina pace but still in control and not forcing yourself to push the pace. Used on occasional aerobic runs or near the end of long runs to break out of a pace rut (slogging along).
o Stamina= pace/effort. ~ 5k race pace +:30. Not 5k race pace but not far off. Stamina training builds the strength and endurance allowing an athlete to hold a given pace over the second half of a 5k race. Frequently used on workouts with repeats ranging from 1-2 miles. Stamina paced running will comprise of 10-15% of all training performed during the season. Stamina paced running improves ability to run a fast pace for longer periods of time, shifts the point where lactic acid production outpaces the ability to remove it (the lactate threshold) to a faster pace resulting in improved race times, and develops mental ability to judge effort - point between fast and too fast.
o Speed= ~3200-5k race pace. Fast stuff- 400s-1200s. Lungs heaving, legs feel like jelly type stuff. As it sounds speed training will make you faster over a given distance. Speed training will comprise of 5-10% of all training performed during the season. Speed pace running improves ability to run fast, maximizes oxygen delivery to the muscles and increases ability to remove lactic acid, develops mental toughness when facing severe fatigue.
o Sprint = ~800-1600 race pace. A little goes a long way. Repeats range from 150-300m in length. Sprint training is used for neurological development and improving stride efficiency. Sprint training will comprise of less than 5% of all training performed during the season. Sprint pace running improves ability to run at near all out speeds, increases muscle coordination, and improves running form and finishing kick.
Miscellaneous terms
o #’s = typically the number of minutes to run at a given pace/effort
o :20:20:20s = preformed near the end of a warm-up in preparation for a workout or at the end of an aerobic run. :20 walk, :20 at aerobic pace, :20 at sprint and repeat for X number of minutes
o APR (Advanced Placement Running) = adding a slight extra degree of difficulty to a specific run. Typically for more experienced runners who are feeling good during a workout and can handle a bit of increased stress to attain an extra training stimulus.
o BF = barefoot running, generally done near the conclusion of an aerobic run
o CI = bouts of running at stamina pace/effort for a set distance or amount of time
o Cross-train = 30-60min, swim, bike, play ultimate Frisbee, etc.
o Fartlek = “Speed play”, a run at varying speeds (aerobic to sprint depending on the time/distance of the running bout) during a workout
o FeS- Iron Strength mini plyo routine
o FF (Fast Finish) = end an aerobic run with a 1:00-2:00 increase in pace done at speed pace/effort
o H2OP = Water pumps (& hops), single leg lunges (+ hop) with the trail leg elevated
o Lift = Meet at the high school to lift weights
o NS O&B (Negative split out & back) = out at aerobic pace, back at stamina pace
o OYO = On Your Own or with a teammate(s) but no formal meeting
o Plyos = sets of hops, skips, & jumps designed to increase strength & neuromuscular conditioning
o PTR / Progressive Tempo Run = Begin a run at aerobic effort and continually increase effort/pace/tempo every loop or set amount of time until the end of the run
o SAM = Strength And Mobility routine to improve glute and hip strength and mobility
o Short hill reps / Strides = 30-100m at sprinting effort to improve running efficiency & neurological development
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