Marshall
Burt’s Velocity Focused Training
Part 3 – ETG
Training Protocol
----------The
ETG Run Training Protocols----------
The workouts shown below are designed;
--- For increasing force output capability by way of increasing nerve
and muscle fiber recruitment
--- For increasing mitochondria in nerve and muscle fibers
--- For producing nerve and muscle fiber membrane glucose transporters
--- For training nerve/muscle fiber recruitment at the year's goal
pace for your Main Event distance
The easiest way to slow or stall your progress is to "push hard" on
any one day…since the training program has high intensity built into
it. No need to add more. Your body's cells must stay in an anabolic
state if progress is to be optimized.
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Periodization.........
ETG Training Period -------
A "Training Period" is a set, standardized structure [schedule] in
which to place workouts. The training days and rest days are pre-set.
In the example below, it consists of a 9 day training time, with a 3
day "break period" at the end. After the break, the Training Period is
repeated. The workouts remain the same. Progressions to longer
duration runs can be added if the criteria have been met [see workout
specifics]. After completing 3 consecutive Training Periods, its best
to take an additional day or two break prior to starting the next 3.
------------ETG Training
Period---------
--- Workout: Main Event
--- Rest Day
--- Rest Day
--- Workout: Power Day
--- Workout: Sprint Day
--- Rest Day
--- Workout: Base Building 1
--- Rest Day
--- Workout: Base Building 2
--- Break Period [3 days]
-------------------------------------------------------------------------------------
-----Workout Specifics [100m – Marathon]-----
The workouts below are listed in the chronological order in which
they appear in the Training Period shown above.
Main Event
[goal pace workout for your main event distance] =
------- start interval workout with first run done at any % of the
race distance
--- for repeats that follow , take enough rest after each run to be
able to continue reasonably fresh
--- durations of all repetitions that follow can be shorter than the
first run
--- progress to where a majority of the repetitions are of similar
duration as the first run
--- progress to running enough repetitions to cover 100% of the race
distance [or stop at the 3 repetition cap on workout volume]
--- Over time, the objective is to make progressions, gradually move
toward covering the race distance in [1] run
Cap on Workout Volume;
To prevent over-training, there are 2 caps on Workout Volume in
each individual workout……
1--- the number of repetitions in the interval workout, which should
be capped at 3
You'll lose this one as your fitness moves you to a point where you're
covering large segments of the race distance in each repetition. It’s
important to have this cap early on when you may be doing relatively
short duration repetitions due to your goal pace being well beyond
your current fitness level.
2--- the race distance. .
Progressions: Increase the duration of the first run;
..................... after a workout where a minimum of 1
repetition was run at or faster than goal pace.
---------- Increase the duration of the first run by the amount
shown below
Progressions;
100-200m goal pace workouts = increase by [5 - 10m]
400m goal pace workout = increase by [25m]
800m – 1500m goal pace workouts = increase by [50m – 100m]
5000m – 10,000m goal pace workouts = increase by [200 - 400m]
Marathon goal pace workout [updated 4/29/2006] = increase by [1/2 mile
- 1 mile]
------------------------------------------------------------------------------------
Power Day =
------- Power Bounding
--- with 20 lbs. weight belt…..[3 sets of 3 ground contacts]
--- focus on covering as much distance in each stride as possible
------- Power Training
--- [for protocols, see post “Strength Training For The Over 40 Crowd”
on the RunTex forum]
------------------------------------------------------------------------------------
Sprint Day =
------- Max Acceleration & Max Velocity
--- 2 x 10m max acceleration sprints, and 2 x 5m max velocity
sprints………..take enough rest to be reasonably fresh for each
[Max Acceleration = go from standing start]
[Max Velocity = take 30 - 40 meter run-up]
------- Take a rest, then do goal pace workout;
--- [For 100m runners]...........start interval workout with first run
done at any % of 50m race distance
--- [For 200m runners]...........start interval workout with first run
done at any % of 50m race distance
--- [For 400m - marathon runners].......start interval workout with
first run done at any % of 100m race distance
------- follow same “Progressions” protocols, etc. as in Main Event
------------------------------------------------------------------------------------
Base Building 1 =
--- [For 100m – 200m].........start interval workout
with first run done at any % of 800m race distance
--- [For 400m – 800m runners]......start interval workout with first
run done at any % of 5000m race distance
--- [For 1500m runners].........start interval workout with first run
done at any % of 10,000m race distance
--- [For 5000m runners]..........start interval workout with first run
done at any % of 800m race distance
--- [For 10,000m - marathon runners].....start interval workout with
first run done at any % of 1500m race distance
------- follow same “Progressions” protocols, etc. as in Main Event
------------------------------------------------------------------------------------
Base Building 2 =
--- [For 100m - 800m runners]........start interval
workout with first run done at any % of 10,000m race distance
--- [For 1500m – 10,000m runners].......start interval workout with
first run done at any % of Marathon race distance
--- [For marathon runners]......start interval workout with first run
done at any % of 5000m race distance
------- follow same “Progressions” protocols, etc. as in Main Event
What To Do In
Cold Temps----------
Objectives:
--- Avoid straining to hit the goal paces in these adverse weather
conditions [because it may lead to overtraining and suppress training
adaptations]
--- Maintain the power output training stimulus even when training in
these adverse weather conditions
How To Achieve The Objectives:
--- Keep velocities the same, do –not—slow your goal paces
--- Decrease the durations of each repetition