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Revised: 12 JAN 06
Running Work Outs
Anaerobic Alactic Speed Work (True Speed and Power)
| Intensity | 95 to 100 % Effort |
| Distance of Run | 20 to 60 meters |
| Number of Reps in a Set | 3 to 4 |
| Number of Sets | 3 to 4 |
| Total Distance Run in a Set | 80 to 120 meters |
| Total Distance in a Training Session | 400 to 600 meters |
| Recovery time between Reps | 90 seconds to 3 minutes |
| Recovery time between Sets | 8 to 10 minutes |
Remember, the high end of the total distance run in one session is for advanced athletes.
Anerobic Alactic Speed Work (True Speed & Power) 1 to 7 seconds. The energy for movement in the first 7 seconds comes from the splitting of ATP (Adenosine triphosphate) into ADP (adenosine diphosphate) and phosphate (P). Creatine Phosphate (CP) is then split to resynthesize ADP back into ATP. No oxygen is used with this energy system. First 2 seconds ATP is split ADT + P + Energy released for Muscle Contraction Next for 4 to 5 seconds CP is split to provide energy to resynthesize ADP + P back to ATP. The total time for this energy system is 7 seconds and no lactic acid is produced.
The time period for ATP and CP resynthesis is 50% for 30 seconds, 1 minute = 75%, 90 seconds = 80%, 3 minutes = 98% You must allow for adequate recovery if you want high quality work!
TEN DIFFERENT SAMPLE SPEED WORKOUTS
| WORKOUT | 1 | 2 | 3 | |||
|
DISTANCE (METERS) |
* | T | * | T | * | T |
| 30
40 50 60 |
3 X 30
3 X 40 3 X 50 3 X 60 |
90
120 150 180 |
4 X 30
4 X 40 4 X 50 4 X 60 |
120
160 200 240 |
5 X 30
5 X 40 5 X 50 5 X 60 |
150
200 250 300 |
| 30-40
40-50
50-60 |
2 X 30
1 X 40 2 X 40 1 X 50 2 X 50 1 X 60 |
180
240
300 |
3 X 30
2 X 40 3 X 40 2 X 50 3 X 50 2 X 60 |
170
220
270 |
4 X 30
3 X 40 4 X 40 3 X 50 4 X 50 3 X 60 |
240
310
380 |
| 20-30-40
30-40-50
40-50-60 |
2(20, 30, 40)
2(30, 40, 50)
2(40, 50, 60) |
180
240
300 |
2(20, 30)
3 X 40 2(30, 40) 3 X 50 2(40, 50) 3 X60 |
230
290
360 |
2 X 20
3(30, 40) 2 X 30 3(40, 50) 2 X 40 3(50, 60) |
250
330
410 |
| 30
40 50 60 |
2(3 X 30)
2(3 X 40) 2(3 X50) 2(3 X 60) |
180
240 300 360 |
2(4 X 30)
2(4 X 40) 2(4 X 50) 2(4 X 60) |
240
320 400 480 |
2(5 X 30)
2(5 X 40) 2(5 X 50) |
300
400 500 |
| 30-40
40-50
50-60 |
5 X 30
4 X 40 5 X 40 4 X 50 5 X 50 4 X 60 |
310
400
490 |
2(3 X 30)
2 X 40 2(3 X 40) 2 X 50 2(3 X 50) 2 X 60 |
260
340
420 |
2(4 X 30)
3 X 40
2(4 X 40) 3 X 50 |
360
470 |
| 20-30-40
30-40-50
40-50-60 |
3(20, 30, 40)
3(30, 40, 50)
3(40, 50, 60) |
270
360
450 |
3(20, 30)
3(30, 40)
3(40, 50) |
310
410
470 |
3 X 20
4(30, 40)
3 X 30 4(40, 50) |
340
450 |
Note: * = Suggested workout T = Total Distance Run
Anaerobic Lactate Work
| Speed Endurance | Special Endurance 1 | Special Endurance | |
| Intensity | 90 to 100% | 90 to 100% | 90 to 100% |
| Distance of Run | 60 to 150 meters | 150 to 300 meters | 300 to 600 meters |
| Number of Reps in a Set | 2 to 5 | 1 to 5 | 1 to 4 |
| Number of Sets | 2 to 3 | 1 | 1 |
| Total Distance Run in a Set | 150 to 300 meters | Not Applicable | Not Applicable |
| Total Distance in a Training Session | 300 to 1200 meters | 300 to 1000 meters | 300 to 1800 meters |
| Recovery time between Reps | 2 to 5 minutes | Near Full: 10 to 20 minutes | Full Recovery 20 to 30 minutes |
| Recovery time between Sets | 8 to 10 minutes | Not Applicable | Not Applicable |
Remember, the high end of the total distance run in one session is for advanced athletes
Aerobic Running
| Continuous Running | Extensive Tempo | Intensive Tempo | |
| Intensity | 40 to 60% | 60 to 80% | 80 to 90% |
| Distance of Run | Long | 100 to 400 meters | 100 to 1000 meters |
| Number of Reps in a Set | Not Applicable | 6 to 30 | 8 to 16 |
| Number of Sets | Not Applicable | 2 to 3 | 2 to 3 |
| Total Distance Run in Set | Very Long | Long | Long |
| Total Distance in a Training Session | Very Long | Long | 6,000 to 12,000 meters |
| Recovery time between Reps | Not Applicable | Pulse 120 to 140 bpm | Pulse 120 bpm |
| Recovery time between Sets | Not Applicable | Incomplete 5 to 10 minutes | Incomplete 10 to 20 |
Source: Stolen from Matt Lydun at the Tuscon USATF Level I School Edited and typed by Eddie Seese