"Легкоатлетического вестника ИААФ" 4-2009 - Московский ...

Средние и длинные дистанции
‘live high, train low’ altitude training could
experience an improvement of nearly 8.5 minutes
(or ?5%) over the 26.2-mile race distance.
Daniels, J.
Training distance runners
Track and Field Coaches Review, 95, (Summer 1995), 2,
pp. 29-33
In the development of a training programme for
longdistance
runners each runner’s strengths and weaknesses
must be considered. This means that early
season emphasis must be placed on weaknesses
and late season emphasis on strengths. For some
runners, emphasising repetition training before
emphasising interval training is best. Others may find
that the demands of interval training are best placed
prior to stressing repetition training. The coach
should remember to pay attention to individual
differences.
To minimise the risk of overtraining within a six
week phase, alternating the difficulty of training on a
weekly basis is helpful. For example, weeks one,
three and five may each involve three quality training
days. Weeks two, four and six may include only two
quality training days. Current performance times can
be used to determine training intensity and duration
within a six-week phase. In the absence of a recent
performance, training intensity can usually be safely
increased by about one to two seconds per 400
metres of five to eight seconds per mile for each sixweek
phase. Training mileage can be increased
seven to ten miles every third week. Weekly increases
in mileage or training intensity should be avoided
to minimise the risk of injuries and overtraining.
Esteve-Lanao, J.; Rhea, M. R.; Fleck, S. J.;
Lucia, A.
Running-specific, periodized strength training
attenuates loss of stride length during
intense endurance running
The Journal of Strength and Conditioning Research, 22,
(2008),
4, pp. 1176-1183
The purpose of this study was to determine the
effects of a running-specific, periodised strength
training program (performed over the specific period
[8 weeks] of a 16-week macrocycle) on endurancetrained
runners’ capacity to maintain stride length
during running bouts at competitive speeds. Eighteen
well-trained middle-distance runners completed
the study (personal bests for 1500 and 5000 m
of 3 minutes 57 seconds ± 12 seconds and 15 minutes
24 seconds ± 36 seconds). They were randomly
assigned to each of the following groups (6
per group): periodised strength group, performing a
periodised strength training program over the 8-
week specific (intervention) period (2 sessions per
week); nonperiodised strength group, performing
the same strength training exercises as the periodised
group over the specific period but with no
week-to-week variations; and a control group, performing
no strength training at all during the specific
period. The percentage of loss in the stride length
(cm)/speed (m/s) (SLS) ratio was measured by
comparing
the mean SLS during the first and third (last)
group of the total repetitions, respectively, included
in each of the interval training sessions performed at
race speeds during the competition period that followed
the specific period. Significant differences (p
< 0.05) were found in mean percentage of SLS loss
between the 3 study groups, with the periodised
strength group showing no significant SLS change
(0.36 ± 0.95%) and the 2 other groups showing a
moderate or high SLS loss (-1.22 ± 1.5% and -3.05
± 1.2% for the nonperiodised strength and control
groups, respectively). In conclusion, periodised,
running-specific strength training minimises the loss
of stride length that typically occurs in endurance
runners during fatiguing running bouts.
Farwell, P.
Multiple zone daily training
Track and Field Coaches Review, 75, (2002), 2, pp. 14-15,
18
The concept of combined zone training (between
AT and LT or between LT and VO2max) has been
used with success, both to hit different paces (like
10k pace at 92% VO2max) and to raise those
thresholds. Another method of attacking all zones is
to use the five-tier system exemplified in the Peter
Coe or Joe Vigil methods. In a two-week period for
a middle distance runner they focus separate workouts
on 400, 800, 1500, 3k, and 5k paces, and
when training longer distance runners, the range
may emphasise 800, 1500, 3k, 5k, and 10k paces
in each training block. Based on these systems, the
author proposes his own system of purposely hitting
multiple zones in one workout. In general, training
in multiple zones means that the following training
effects are achieved simultaneously: 1. continued
aerobic conditioning, 2. increased strength and
flexibility, 3. an increase of the lactate threshold, 4.
heightened anaerobic efficiency for lactate buffering,
6. improvement in running mechanics and efficiency,
7. improved speed development as well as fast
finishing (learning to kick), 8. ability to surge and the
learning of some race tactics, 9. pace cognition,
which is especially useful in cross-country running.
Ferreira, R. L.; Rolim, R.
The evolution of marathon training: A comparative
analysis of elite runners’ training
programmes
New Studies in Athletics, 21, (2006), 1, pp. 29-37
The world’s best performance for the men’s
marathon has regularly stood for long periods but in
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recent years, it has been regularly improved. At the
same time, the focus of training methodology for
long-distance runners has shifted from high volume
workloads to workloads of less volume combined
with higher intensity. In an effort to understand the
changes, the authors examined training methodologies
employed by the coaches of top-level male
marathoners. Using a combination of face-to-face
interviews and analysis of published training programmes,
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