World-class distance runners emphasize periodization to enhance specific capacities for competitions.
Training intensity for distance runners consists of 80% low intensity, 5-15% moderate, and 5-15% high intensity sessions.
Strength and conditioning programs are tailored to athlete's needs for injury prevention and improved performance.
Deep dives
Training Periodization and Competition Scheduling
World-class distance runners typically have a structured training periodization plan with a focus on preparing, maintaining, and developing specific capacities leading into competitions. They emphasize a gradual shift from general to specific preparation periods, incorporating a mix of threshold, endurance, and race-specific intensity sessions. In terms of competition scheduling, on average, distance runners participate in around 9 races while marathoners engage in about 6 competitions, with variations in the number of competitions and training volume based on individual preferences.
Training Volume and Workouts
Distance runners typically cover 130-190 kilometers per week, with marathoners often ranging from 160-220 kilometers per week. These athletes maintain a frequency of approximately 12 training sessions per week, with 3 heavy training days focused on moderate to high-intensity sessions. The majority of training consists of low intensity (around 80%), supplemented by moderate and high intensity workouts to enhance their race-specific capacities and endurance.
Training Intensity Distribution and Specific Sessions
The training intensity distribution for world-class runners includes about 80% low intensity, 5-15% moderate intensity, and 5-15% high intensity sessions. Athletes balance the distribution based on their training phase, with marathoners emphasizing specific marathon sessions while track runners often engage in sub-threshold and race-pace intense training. Maintaining training frequency, gradually shifting intensities, and adapting sessions to individual physiological profiles are key factors in optimizing performance.
Training Methods for Endurance Athletes
Endurance athletes incorporate over-speed training using techniques like running with spikes, short sprints, and hill sprints to enhance speed, prevent injuries, and improve running economy. Specific training before competitions includes intervals at speeds faster than competition pace with longer breaks, balancing intensity and total load.
Strength Training and Injury Prevention
Strength and conditioning, including plyometric training, vary among athletes and can boost strength, power, and running economy. Coaches prioritize individualized strength training to address an athlete's specific needs, focusing on areas like strength or power deficiencies for injury prevention and enhanced performance.
Øyvind Sandbakk, PhD, is a professor at the Norwegian University for Science and Technology and director for its Centre for Elite Sports Research. He is also the editor-in-chief for the International Journal of Sports Physiology and Performance. In this interview we discuss a few general science and coaching topics, but mostly we dive deep into a recent review paper on the training characteristics of world class distance runners.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Going beyond just the published literature when gathering data on results-proven practice of world class distance runners for this review
-Training periodisation and racing schedules
-Training volume, intensity, and types of workouts
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