This seminar will discuss the fundamental principal of "Running Economy" and why the concept is important if you want to materially improve your racing performance. Running economy is THE primary science-based predictor of race performance and techniques to improve it are the key to racing faster. World class elites run about twice as fast as most of us because their running economy is twice as good.
In this seminar, we will address how running economy is quantified by vVO2max [velocity at VO2max] and how a good approximation can be made with a simple 6 minute track run. By routinely measuring your vVO2max, you can accurately gauge your training progress and current fitness level.
In addition, your vVO2max is an excellent metric which you can use to design your own optimal interval training program. The primary purpose for interval training is to improve your running economy. It has been scientifically established that the most effective training involves stress levels equal to and above your vVO2max. Thus, it makes sense to do intervals at that level. Stress levels much above vVO2max are not materially better and increase the risk of injury. I'll go into this subject in more detail and briefly discuss why vVO2max based intervals provide superior results.
Sessions will be held in July, at the South Lakes High School track. One will be held in lieu of the regular 8am Saturday morning scheduled run. This is necessary so you will be fresh for the vVO2max test; which, along with some 400m warm-ups, constitutes a good quality workout. Additional sessions will be held on either a Tuesday or Thursday evening at 7pm. The dates will be firmed up based on the polling page responses, see link below. The seminars will be about 60-75 minutes, depending on questions and answers.
This seminar has a nominal fee. See About the Seminars for details.
Briefly:
- *Everyone will warm up with 10 minute jog. This must be done just before the official starting time.
- *I'll cover the material in the first paragraph above. This will take about 10 minutes.
- *I'll describe the vVo2max test procedure. 2 minutes
- *Everyone will do 2x200m 90% intervals and 1x400m 90% interval. About 6 minutes
- *I'll demonstrate and have everyone practice the new, elite "ankle-brain coordination" routine; 5 minutes.
- *Everyone will do their 6 minute vVO2max test. 7 minutes
- *We will then cover how you can use your vVO2max value to design your interval training sessions. 6 minutes
- *Questions and open discussion. Time as participants prefer.
Incidentally, this session will be an excellent quality workout, i.e., an interval workout. You will be doing 2x200m, 1x400m and 6 minutes hard. You only need to bring a pencil and paper, and be prepared to run.
Please take a minute and visit my polling page, there are only 8 multiple-choice questions. I need to gauge how much interest there is in the seminars and to find out what days and times are most convenient for everyone. Seminars, Interest & Availability
Several copies of supporting charts and articles will be provided at the sessions. I'm preparing copies for this website and will be posting them soon. Here are the first two.
- *Performance Improvement Gained From vVO2max Increase
- *Chart to convert vVO2max distance test to pace and interval time.
Photo of me at Dartmouth's track doing my vVO2max test under Owen Anderson's direction during his advanced training program, summer camp June 2009.
Alan Rider, Certified RRCA Coach [Road Runners Clubs of America] and advanced training under Owen Anderson, PhD; elite coach and prolific author of science-based running books and articles.