Module 15 - Program Design Principles

Question 1

What should deconditioned athletes generally focus on at the beginning of a training program?

Answer 1

Deconditioned athletes generally start at a low volume and intensity level and spend the bulk of the beginning of the training program focused on building fitness and endurance.

Question 2

Athletes who begin a program at a moderate to high fitness level can integrate what into their training sooner than deconditioned athletes?

Answer 2

High intensity exersice.

Question 3

High-volume/intensity weeks are typically followed by a ________ week, especially with novice runners.

Answer 3

recovery

Question 4

While an athlete’s ability to recover must be assessed individually, it is safe to say that after any hard training day, at least one ________________ should follow.

Answer 4

recovery day

Question 5

Generally speaking, there should not be more than three consecutive weeks of increasing volume unless the ____________ is low.

Answer 5

training volume

Question 6

Focus on developing physiology that is most race-specific closest ___________ and conversely develop the least specific physiology ____________.

Answer 6

to the race. furthest away

Question 7

Focus on ________ closest to a race and ___________ further away.

Answer 7

strengths. weaknesses.

Question 8

During a training block, start with workouts with the highest _________ and progress to workouts with the _________.

Answer 8

training load. lowest load

Question 9

What 3 types of running workouts give you the biggest bang for your buck and should be integrated into an athletes training program?

Answer 9

Steady-state runs, tempo runs, and interval runs.

Question 10

What does more time spent running equate to?

Answer 10

More time spent running equates to more stress on the body. This is especially the case with long runs.

Question 11

Individuals who introduce high mileage days before their body is adapted put excess stress on their musculoskeletal system and are at an increased risk for injury. True or false?

Answer 11

True

Question 12

What is the average prescription for the maximum distance on a long run?

Answer 12

29 - 35km

Question 13

From an endurance standpoint, the successful completion of a marathon is the result of the cumulative _________, not a singular run.

Answer 13

volume