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

Средние и длинные дистанции
day 5 – 3k pace – jog 1/4 the dist., i.e. 375m in 2:45
min; day 7 – 800m pace – jog equal the dist., i.e.
400m in 3 min; day 9 – 400m pace – jog double the
dist., i.e. 700m, 600m, 500m, 400m, respectively.
Horwill, F.
Eighty years of systems coaching
Track Coach, (Summer 2009), 188, pp. 5997-6001
The author describes the following coaching systems,
developed for middle- and long-distance runners
in detail: 1. The 1930s to 1940s: a) Guy Butler
– under-race distance faster, over-distance slower,
the race distance fast; b) A. V. Hill – the aerobic and
anaerobic analysis of running events; c) Woldemar
Gerschler – interval training; d) Gosta Holmer –
fartlek training; 2. the 1940s to 1960s: a) Franz
Stampfl – repetition running; b) Mih ly Igl i – “sets”
of repetitions; 3. after 1960: a) Arthur Lydiard –
marathon training for middle-distance runners; b)
Percy Cerutti – sand hill training; c) Bill Bowerman –
the progression-oriented Oregon system; d) Ernst
Van Aaken – long, slow distance training; e) Frank
Horwill – the five-pace system of training.
Karp, J.
Endurance training research
Track and Field Coaches Review, 75, (2002), 3, pp. 18-21
Training distance typically focuses on improving three
main physiological variables – aerobic power
(VO2max), lactate threshold, and running economy.
The methods used to improve these variables are
varied, and include everything from running long,
slow distance to performing very short interval workouts.
Although a high VO2max alone is not enough to
attain elite-level performances, it gains one access
into the club. An athlete cannot attain a high level of
performance without a high VO2max. While VO2max
is largely genetically determined training can improve
it between 5 and 20% (depending on initial fitness
level). It has been found that VO2max plateaus after
only three weeks of daily training, and has been
suggested
that the training stimulus needs to increase
every three weeks if further improvements in VO2max
are to be realised. With long-term training programmes,
VO2max tends to stabilise, with further
improvements in fitness and performance resulting
from improvements in lactate threshold and/or running
economy. In fact, it is possible for VO2max to
decrease over a period of years while racing performance
continues to increase lending support to the
greater importance of the other two factors. It is generally
thought that long interval training (work periods
of 2 min or longer) is the most potent stimulus for
improving VO2max. However, the specific type of
training to improve VO2max seems to be unimportant;
it is the intensity of training that holds the most
promise. The greatest changes in VO2max occur
when the intensity of training is greater than 90%
VO2max. The high mileage that distance runners typically
run may improve the ability to run more repetitions
during the interval training sessions, thus allowing
more time to be spent at high intensity. Although
VO2max has historically been the criterion measure of
cardiovascular fitness, the lactate threshold explains
more of the variability in performance between runners,
and is the best physiological predictor of distance
running performance. Furthermore, the lactate
threshold is more responsive than VO2max to training,
and is thus more useful for training purposes.
Training the lactate threshold increases the speed at
which lactate accumulates and acidosis takes place,
thus allowing athletes to run at a higher percentage
of their VO2max for a longer period of time. The
longer the race athletes are training for, the more
important it is to train their lactate threshold. The best
way to focus on training the lactate threshold is by
performing steady “tempo” runs, which should be
run at, or slightly faster than, the athlete’s current lactate
threshold pace. Economy is the oxygen cost of
running at a given pace. The less oxygen a runner
consumes to maintain a given pace, the more economical
he or she is. Along with the running speed at
the lactate threshold, running economy seems to be
more important than VO2max in improving or predicting
distance running performance. However, running
economy seems to be the most difficult to target.
Runners who perform the greatest volume of
endurance training tend to be more economical, and
also tend to run the fastest races. Thus, running high
mileage (more than 70 miles per week) seems to
improve running economy. Runners also tend to be
the most economical at the speed at which they train
the most. Therefore, athletes should spend time
training at race pace in order to increase their economy
at that pace. Recent studies have also shown an
improved running economy with the inclusion of
heavy weight training (3-5 sets of 3-5 reps to muscular
failure at >90% 1RM) in the athletes’ programmes.
While the variables associated with distance running
performance are undoubtedly interrelated, the
emphasis that is placed on each should depend on
the athletes’ physiological strengths and weaknesses
as well as the specific event for which the athlete is
being trained. For instance, a middle distance runner
should focus on improving VO2max, the velocity at
VO2max, and anaerobic capacity, while a long distance
runner should focus on improving lactate
threshold and running economy.
Karp, J. R.
Training characteristics of U.S. Olympic
marathon trials qualifiers
Track Coach, (Winter 2007), 178, pp. 5693-5698; also in:
New
Studies in Athletics, 23, (2008), 2, pp. 31-37
Two hundred and fifty-five athletes (104 men, 151
women) qualified for the 2004 U.S. Olympic
Marathon Trials by running 2:22:00 or faster (men)
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and 2:48:00 or faster (women) within two years of
the event. They were all given a questionnaire asking
about their physical characteristics, training history,
financial support, personal records for various
distances, and training characteristics. All questions
pertained to the entire year preceding the 2004
Olympic trials. Ninety-three athletes (36.5%)
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