Volume Training

Yeah, you read that correctly. It's time to talk about everyone's least favorite run, the long run. It doesn't necessarily have to only be running, volume training also applies to "cycling, running, cross-country skiing, or a similarly aerobically demanding sport:"(Magness Pg. 130). High volume workouts are very slow paced and are time consuming which in most cases is boring. "Given the changes that occur with high intensity versus lower intensity and longer duration training, it is not surprising that high intensity training shows greater benefits over only a the standard 6 week time frame of most training studies. (Magness Pg. 130). Now, don't get me wrong. I hate long runs just as much as the next guy, but Steve brings up a study that was conducted in 2002 that supported the statement that supported athletes doing more volume training. "so that the continuous group now did 12 weeks of interval training. It was found that the group that did continuous and then interval training improved significantly more in terms of exhaustion (15% to 5.3%) and VO2max (7.4% to 3.6%) than the group that did interval then continuous training. While this shouldn't be a surprise to any coaches, the finding supports the idea that a base of moderate work needs to established before intense training is done in order to achieve maximum benefits. (Magness Pg. 131) My advice to you is start going on easy runs with friends and enjoy the weather before pushing yourself to your limits!

Me and some buds at the Christmas eve cookie run. We ran 9.3 miles!

Intensity of Training

I love workouts that are focused on intensity. Everyone should have some high intensity workouts included in their workout plans, because their very essential to increase performance as Steve Magness states on pg. 127 "Distance runners typically perform several higher intensity workouts per week, which are separated with easier runs. The intensity of both harder and easier runs affect the adaptations that take place and lead to improved performance." So, before following the workout plan he has provided for me, I decided to hit the track and get some basic intensity workouts done so my body can adapt to it. I was doing 8x150 meter sprints w/full recovery (5-7 minutes). I also want to tell you guys that within your first couple of high intensity workouts you will probably puke, i want you to know that it's okay. If anything that's a good thing that means your body is adapting to change. 

This photo was taken at Kentwood high school by Maamoon Saleh.

"Four different studies with recreational athletes found that adding between 1 and 6 LT (Lactate Threshold) type sessions per week increased VO2max by between 2.5-8.1% after 6-8 weeks of training." For those of you that don't know what VO2max is, it is a measure of the maximum volume of oxygen that an athlete can use. It is measured in milliliters per kilogram of body weight per minute. So, in a way it's kind of like speed endurance training, not the exact same thing, but similar.

What are some of your guys' favorite intensity (speed) workouts?