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2007 Training Group courtesy Chris Walsh

MHRRC Training Tips

Goals of Runs

Adapted from Jack Daniels, PhD, Daniels' Running Formula, 2005

What does training do?

  • Improve the body's ability to transport blood and oxygen

  • Increase the ability of the running muscles to effectively use their available oxygen to convert carbohydrate and fat fuel into useful energy

  • Shift lactate threshold to correspond to a faster running speed

  • Increase aerobic capacity (VO2 max)

  • Improve speed

  • Lower the energy demand of running (improve economy)

Run Type
Purpose

Easy

Promote desirable cell changes and develop cardio-vascular system

Marathon

Experience race-pace conditions for marathoners; as a alternative easy pace for others.

Threshold

Improve endurance

Intervals

Stress aerobic power (VO2) max
Stress aerobic system at race pace

Repetitions

Improve speed and economy

 

 2009 Ed Erichson Run by Bob Kopac