Frequency…
How often you perform high intensity workouts matters.
A complete training plan consists of lots of easy running and various combinations of hard and very hard running. The role of a coach is to determine the proper mixture of workouts that keep an athlete healthy, engaged, and progressing toward short and long term goals. How a runner mixes these intensities can determine the degree of adaptation in a season.
As an athlete’s training age increases, or the number of years of focused training they have incurred increases, the applied stimulus may need to change. Overall training load is increased through duration, frequency, and intensity changes. When tempo or VO2max sessions are completed more frequently, we say the training density has increased. Each athlete will have a different fatigue resistance, recovery period, and adaptive response to varying training density modulations. Whether you focus on tempo phase, VO2max phase, or other limiters, depends on the athlete, the race demands, and the time of year.
Remember we touch on all phases of development all year. Tonight we prime our 5k running pace on the beautiful Argo Cascades.
TUESDAY, FEBRUARY 8: CASCADES REPEATS
WARM UP TO ARGO CASCADES, THEN DYNAMIC WARM UP
UP TO 20 REPEATS ON THE B2B ALONG THE CASCADES PORTION OF THE TRAIL (400M)
ALL RUN AT 10K TO 1/2 MARATHON PACE
LIGHTER LOAD 5-10 REPEATS
HEAVIER LOAD 10-20 REPEATS
REST: 1/2 TO 1/3 THE DURATION OF THE INTERVAL
COOL DOWN BACK TO THE SHOP
Details:
**Masks are required inside AARC
**All workouts leave from AARC Ashley at 6:05 pm.
**Free to all, courtesy of AARC and the Ann Arbor Tri Club
**Vaccinated individuals are not required to wear masks, unvaccinated are asked to mask up at the start during crowded conditions.
All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm.