ASPCA Welcome Packet
IMPORTANT INFORMATION FOR ASPCA HALF MARATHON & MARATHON TRAINING
Follow the schedule as closely as possible as the workouts are specific to the level and race you are trianing for. If a workout is missed, don’t try to make it up. If a few days are missed, get back into the program by easing into it for a couple days. If a full week is missed, repeat the last week unless instructed otherwise. BUT ultimately before you do anything please email firstname.lastname@example.org or email@example.com and one of the coaches will return your email in 24 business hours.
Your most important training week is your recovery week. These easy weeks allow the body to rest, recover and repair, thus making you faster! So please don’t panic that your volume has decreased by 20-30%. By the end of the week you will actually be stronger and faster.
Consistent training over a long period of time is where you will find fitness gains. It’s not what you did yesterday or the day before but what you have done over the past several weeks and months. Injuries are a part of training. Take time off as soon as you feel pain in a given area. This will give you the best opportunity to recover. If it continues then consult your physician. Do the workouts in the order of your schedule and as closely as possible.
Have Fun And Enjoy The Program!
Robert Pennino & Spencer Casey
HOW WE SET UP OUR TRAINING PLANS
Are structured specifically for the race you have signed up for
Are based on Terrier Tri’s Periodization philosophy
Are posted in 1-2 week blocks
Have walk/run, beginner, intermediate and advanced schedules
Will have detailed description of daily workouts
Are managed by heart rate, distance and duration
Are realistic and fair and for all levels!
Schedules are created around the LA Rock & Roll Half Marathon. In order to achieve the best results, training is broken down into four different segments, which will allow us to develop your fitness, strength and speed with a proper and safe build. The length of each phase may vary based on athlete and which level program you are following.
Just to get your ready for training. Easy running, drills, skills, proper running form, strength training, stretching, yoga and plyo.
We say it all the time at Terrier Tri, “to achieve true fitness you MUST first build an aerobic base to have a foundation to build upon”. There are many elements in the base phase, a few highlights.
-strengthens the muscles & joints
-utilize oxygen efficiently and metabolize fats
-build capillaries and mitochondria
The mistake many athletes make in early program training is the work to hard, run to fast. Priority is to keep effort easy to moderate. Don’t worry the hard workouts will come!
Now that your aerobic base has been built, emphasis is now building anaerobic threshold. Workouts become more intense with intervals, race pace work, tempo, etc.
4. Peak & Taper
Race day is approaching and now we perform specific race day workouts. Here we are just fine turning the last 14-15 weeks. Volume will decrease but intensity increases
The most important day or days of your weekly schedule is rest. Muscles take 1-3 days to recover and strengthen. So yes, you are getting fitter as you do NOTHING! Rest days are time for family, friends, stretching, sauna, steam, whirlpool or a good book! Also, if you’re not scheduled for a rest day but feel ill, tired or have had a long day at work, take the day off. A missed day here and there due to unforeseen circumstances is called life, so don’t stress.
Easy Runs - HR 65-75% MHR
This pace should be conversational. These runs are just a bit faster than long run paces. Easy runs will precede and follow your harder days such as hills, tempo, speed or long runs.
Long Runs - HR 60-70% MHR
Relative to what you are training for, can be 3 miles -20 miles. Pace should be very slow, 1:00 to 2:00 slower than race pace.
Race Pace Runs - HR 75-85% MHR
These are runs at your targeted race pace. This will allow you to feel proper speed and pacing so come race day, you are familiar with your targeted race pace. For example, if you are training for a 3:30 marathon, then your race pace will be 8:00 min per/mile.
VO2 Runs - HR 90-95% MHR
Nothing fun about these runs. They hurt and are supposed to! Running at this pace helps increase the body's ability to take in and use oxygen.
Tempo Runs - 85-90% MHR
These runs are typically between 20 to 60 minutes depending on fitness level and distance you are training for. It is a gradual buildup throughout the first two-third’s of the run ending with a gradual cool down. An example of a tempo workout---
-5-15 minutes of easy running with some pick ups to warm up
-10-30 minutes building to 5K/10k race pace, peaking at or near 85-90%
-5-15 minutes easy run to cool down
---Remember, this is not an all out pace. Keep it just under your Threshold (AT). This will teach the body how to run at or near AT while clearing excess lactic acid.
Hills - 85-90% MHR
Hills can be long or short. What is long and short? Well its all relative, short hill may be :20, long one 2:00. Just at the tempo runs above, hill work depends on fitness and distance racing. An example of a hill workout:
-5-15 minutes of easy running with some pick ups to warm up
-10-30 minutes running up a 1:00 hill at 85-90% with a very easy jog/walk down.
-5-15 minutes easy run to cool down
Workouts may consist of repeats ranging from 100 to 1600 yards/meters. Again after a proper warm up the main workout may be 3x800’s @ 80% with 3:00 recover followed by 3x400 @ 85% with 2:00 recovery.
Aerobic-In the presence of oxygen; aerobic metabolism utilizes oxygen. Below the anaerobic-intensity level.
Anaerobic-Literally, "without oxygen." Exercise that demands more oxygen than the heart and lungs can supply. The intensity of exercise performed above the lactate threshold.
Anaerobic-endurance-The ability resulting from the combination of speed and endurance allowing the athlete to maintain a high speed for an extended period of time while anaerobic.
Base Period-The period during which the basic abilities of endurance, speed and force are emphasized.
Build Period-The specific preparation mesocycle during which high-intensity training in the form of muscular-endurance, anaerobic-endurance and power are emphasized, force and speed are maintained.
Cadence-Revolutions or cycles per minute of the swim stroke, pedal stroke or running stride.
Cross Training-Training for more than one sport during the same period of time.
Endurance-The ability to delay fatigue.
Fartlek - Fartlek means "speedplay" in Swedish or "playing with speed." Fartlek is a great way to prepare the body for traditional speed-work. Fartlek runs should be fun and the effort can be anywhere between 80-90% effort (moderately hard to hard, but not all out) for the "on" portion and the 60-70% (an easy jog to a steady jog) effort for the "off" portion. Fartleks can be structured by time as they are in the schedule or as simple as counting light poles on your street (a few lights fast and then a few lights easier).
Force-The strength in a muscle or muscle group while exerting against a resistance.
Frequency-The number of times per week that one trains.
Intensity-Element of training referring to effort, velocity, maximum strength and power.
Interval training- A system of high-intensity work marked by short, but regularly repeated periods of hard exercise interspersed, with periods of recovery.
Lactate threshold (LT)-The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels. Also known as anaerobic threshold.
Lactate-Formed when lactic acid from the muscles enters the blood stream.
Lactic Acid-By product of the lactic acid system resulting from the incomplete breakdown of glucose (sugar) in the production of energy.
Lactate Threshold- The point of increasing intensity during exercise at which blood lactate begins to accumulate above resting levels. Also known as anaerobic threshold.
Peak Period-The mesocycle during which volume of training is reduced and intensity is proportionally increased allowing the athlete to reach high levels of fitness.
Recovery Interval-The relief period between work intervals within an interval workout.
Recovery-A period of training when rest is emphasized.
Repetition-The number of times a task, such as a work interval or lifting of a weight, is repeated.
Set-A group of repetitions.
Specificity, principle of-The theory that training must stress the systems critical for optimal performance in order to achieve the desired training adaptations.
Strides Rate-Counting your strides to ensure a certain stride count during a speed/skill development workout is quite common to develop better running posture and economy. A workout may say to count your strides (right or left foot) for a count of 30 seconds and have a goal of 45 strides within the 30 seconds.
Tapering-A reduction in training volume prior to a major competition.
Training Zone- A level of intensity based on a percentage of some measure, such as heart rate or power, of the individual's capacity for work.
Transition Period-The mesocycle during which the work load and structure of training are greatly reduced allowing physical and psychological recovery from training and racing.
VO2max-The capacity for oxygen consumption by the body during maximal exertion, also known as aerobic capacity and maximal oxygen consumption. Usually expressed as liters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
Volume-A quantitative element of training, such as miles or hours of training within a given time. The combination of duration and frequency.
Warm up-The period of gradually increasing intensity of exercise at the start of a training session.
Workload-Measured stress applied in training through the combination of frequency, intensity, and duration.
Joel Friel 2004
HEART RATE ZONES BASED ON HR MAX
Zone 1 – Easy/Recovery (Less than 65%)
Recovery or easy workouts. This is where you will be in the early in the training program and in between hard workout days during the season. For many people this is the hardest place to be. That feeling of "I'm not working hard enough" seems to be difficult for many people. This is the zone, however, where you can maintain your fitness while recovering from harder work. One
of the biggest problems in training is the inability to go easy and allow one's body to recover and benefit from the hard work already done.
Zone 2 – Aerobic Endurance (65-78%)
Technically, everything below about 85-90% is "aerobic” but depending upon how fit one is, the line between aerobic and anaerobic training can be lower or higher. This zone focuses on circulatory system and energy systems that will allow your muscles to work more efficiently.
Zone 3 – Aerobic Intensity/Tempo (78-83%)
This is where many people spend the majority of their time because they "feel like" they're working. You MUST be careful as training in this are to often early can cause over training, early peak, or even burn out.
Zone 4 – Threshold/Very Hard (84-88%)
Expect this as we approach the race. But remember, excessive time spent in this zone will also lead to over training. These workouts will be spaced correctly to allow full recovery.
Zone 5– Anaerobic Conditioning (88% & above)
Lacking oxygen, may be able to hold only 1-3 minutes depending on fitness. These workouts are more for the intermediate & advanced schedules.