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Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the most. However, when it comes to the shorter distance races like the 1 mile or 5k, more of our performance is going to require development of the anaerobic system. We want to chat today about the different systems used and the type of workouts you should focus on for each type of distance you are training for.
What is the anaerobic system?
How long can you run at an anaerobic pace?
What is the aerobic system?
How long can you run at an aerobic pace?
The marathon & half marathon are 99% aerobic in nature: TEMPO, progression, LT, MP, steady state
What kind of workouts will help build the aerobic systems?
What kind of workouts should you avoid during marathon training?
If you did only speed work during a marathon training cycle, could you still run fast in the marathon- why/why not?
Training specifically for the distance matters
The 5k is 90% aerobic. I said earlier it is important to develop the anaerobic 10% because that is a 1-2 min of the race.
How would you train 5k runners?
What type of speed workouts?
How often do you do a speed workout vs threshold?
How long of a long run?
The 1 mile is like 60% aerobic. A lot more of this race is anaerobic. How do we develop runners for this?
What type of workouts do you run?
Would running long make you slower?
Why do college xc coaches not allow their runners to do a marathon?
What are running workouts?
Track workouts
What is an easy run? Why do we do easy runs most of the time?
We need to go slower to build the aerobic base
You need to go slow enough to recover from workout days
“I can’t slow down. My legs won’t let me”
Your workouts aren’t hard enough
You aren’t running enough
“9 mile marathon plan”
Mileage is key to success: You can get away with less mileage if you have a strong aerobic base like a masters runner or a triathlete
What are the best time of running workouts to do?
Training for a 5k 10% anaerobic
Speed work comes into play
Training for a 10k
Training for a half 99% aerobic
Training for a full
Video on youtube that goes over all of this
Medium long runs
Steady State Runs
Threshold workouts
Long runs in the mid-zone not hyper focused on the 20
Training for an ultra
What are the most common mistakes we see athletes make
Running in the gray zone
Not doing the correct workouts
Only doing workouts they are comfortable with
Not progressing stress
Doing too much too soonMara
