As you train, your heart becomes able to pump more blood per minute (pumping "harder"). This results in both a lower resting heart rate and a lower exercising heart rate at a given intensity. That's why a runner would have a lower heart rate than someone else running at the same intensity.
Easy running should take up about 80% of your total weekly mileage, as often as you feel you can. Build up your aerobic base with 90% easy running during a base phase of 12-16 weeks. You will increase your mileage by about 5-6 miles every 2-4 weeks and your VDOT training number should be increased by 1 every 4 weeks as well to keep the stress on your body consistent. Once the base phase is over you will proceed to train 8-12 weeks(or about the length of your season) with around 70%-80% of your runs remaining easy while you step on the track about once/twice per week to do a HARD (400/800 specific) speed workout. These workouts would be either 20-30 minute tempo runs OR repeats of 600's, 800's, 1k's, 2k's in the beginning of the season, and 400's, 200's, 300's, 150's towards the end of the season. Think of it as a pyramid with the aerobic work at the top and more specified top end speed training towards the end. If you are speedier you may be able to get away with less aerobic work(only 60-70% a week) and be alright, but your 800 will greatly benefit from more mileage and a stronger aerobic profile. Best of luck - M.
@@user-gq7kr5kc3j Thanks I just wanted to clarify, did Jack mean to improve your anaerobic threshold to do easy running around 60% effort or do interval training? I did not quite get that. I'm training for a dragon boat race which lasts 2 mins so I need to be paddling at 100% for 2mins. What's the best way to increase my anaerobic threshold so I can clear lactate and carry on for longer at 100%? Any advice would be appreciated. Thanks in advance!
Three years late, but... Lactate threshold is the point at which your body cannot clear lactate as fast as it is producing it, so the buildup starts and you feel the burn. That is the solid line on the graph when it starts going up. Training at the threshold point helps your body learn to clear it so you push that point out further, hence the dotted line on the graph. Training faster than that point does little accelerate this process and you will not be able to train as long, so there is no point to doing so, if lactate threshold training is the purpose of the workout. I want to emphasize that last point. Every workout should have a purpose. If LT training is your purpose, do what gives you the most benefit. Pushing harder than LT pace for less time will do you less good than staying at LT pace for a longer time.
Shouldn't it be more like "could I keep this up for an hour" (granted most people are wimps and not able to kill themselves so 30mins might be appropiate). But many authors resort to FT as an alternative to LT, I myself am able to go 7% harder than my actual LT ofr 20mins....
if you go for an hour at LT thats pretty much a race right there in itself! So for training you can do 20mins and go a little faster...otherwise you won't get ideal adaptations. "tempo" or LT is relative term to event. 5k runners work hard relative to VO2max for their LT workouts than do marathon runners.
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Such a wealthy video. These should definitely have more views.
Great stuff. 95% of what you need to know. So unless you're an olympian, just go run now, no need to research stuff more
He must be like 80 now but is so fit. Awesome.
I made my self laugh.......Jack Daniels lectures on Lactate fermentation......I thought it was Ethyl fermentation that made Jack Daniels
I am a bit confused. When you said "you can develop that muscle when you train to make it beat hard not beat fast" ???
As you train, your heart becomes able to pump more blood per minute (pumping "harder"). This results in both a lower resting heart rate and a lower exercising heart rate at a given intensity. That's why a runner would have a lower heart rate than someone else running at the same intensity.
To beat stronger so it doesn't have to beat more :) like a v8 motor with pulling power at 2000rpm vs a v6 that has to rev more to make it power.
Easy runs, how long should they be? how often? say your main event is the 400m? or 800m?
Easy running should take up about 80% of your total weekly mileage, as often as you feel you can. Build up your aerobic base with 90% easy running during a base phase of 12-16 weeks. You will increase your mileage by about 5-6 miles every 2-4 weeks and your VDOT training number should be increased by 1 every 4 weeks as well to keep the stress on your body consistent. Once the base phase is over you will proceed to train 8-12 weeks(or about the length of your season) with around 70%-80% of your runs remaining easy while you step on the track about once/twice per week to do a HARD (400/800 specific) speed workout. These workouts would be either 20-30 minute tempo runs OR repeats of 600's, 800's, 1k's, 2k's in the beginning of the season, and 400's, 200's, 300's, 150's towards the end of the season. Think of it as a pyramid with the aerobic work at the top and more specified top end speed training towards the end. If you are speedier you may be able to get away with less aerobic work(only 60-70% a week) and be alright, but your 800 will greatly benefit from more mileage and a stronger aerobic profile. Best of luck - M.
@@user-gq7kr5kc3j Thanks
I just wanted to clarify, did Jack mean to improve your anaerobic threshold to do easy running around 60% effort or do interval training?
I did not quite get that. I'm training for a dragon boat race which lasts 2 mins so I need to be paddling at 100% for 2mins. What's the best way to increase my anaerobic threshold so I can clear lactate and carry on for longer at 100%? Any advice would be appreciated.
Thanks in advance!
I dont quite understand the treshold pace in 4:00 + .. what does he mean about that
Three years late, but... Lactate threshold is the point at which your body cannot clear lactate as fast as it is producing it, so the buildup starts and you feel the burn. That is the solid line on the graph when it starts going up. Training at the threshold point helps your body learn to clear it so you push that point out further, hence the dotted line on the graph. Training faster than that point does little accelerate this process and you will not be able to train as long, so there is no point to doing so, if lactate threshold training is the purpose of the workout.
I want to emphasize that last point. Every workout should have a purpose. If LT training is your purpose, do what gives you the most benefit. Pushing harder than LT pace for less time will do you less good than staying at LT pace for a longer time.
Was he in Colorado when he did this lecture?
Winston Salem
Shouldn't it be more like "could I keep this up for an hour" (granted most people are wimps and not able to kill themselves so 30mins might be appropiate). But many authors resort to FT as an alternative to LT, I myself am able to go 7% harder than my actual LT ofr 20mins....
if you go for an hour at LT thats pretty much a race right there in itself! So for training you can do 20mins and go a little faster...otherwise you won't get ideal adaptations. "tempo" or LT is relative term to event. 5k runners work hard relative to VO2max for their LT workouts than do marathon runners.