Module 15 - Programming Factors, Considerations, & Workout Types

Question 1

Why must race course terrain and characteristics be incorporated as much as possible into the training program of an athlete?

Answer 1

By knowing the course profile, you can tailor specific workouts and race strategies.

Question 2

What are the 6 primary categories that training sessions fall under?

Answer 2

Active Rest/Recovery
Endurance
Threshold
Intervals
High-Intensity Intermittent Training (HIIT)
Multiple-Workout Training Days

Question 3

What is the purpose of active recovery sessions?

Answer 3

To keep muscles “loose”

Question 4

What are three examples of active rest/ recovery sessions?

Answer 4

Run/walk
Shakeout Runs
Cross Training

Question 5

What are run/walk sessions?

Answer 5

Run/walk workouts combine both running and walking, and are great for beginner runners and seasoned runners coming back from injury or doing a recovery workout.

Question 6

What are shakeout runs?

Answer 6

These runs are done either the day before or the day of (a few hours before) a race. They are characterized by an easy pace (i.e., jog) and are relatively short in distance. They are done to loosen up the legs. If done directly before a race, it is considered some or all of the warm-up.

Question 7

What is the purpose of endurance workouts and what are they characterized as?

Answer 7

The purpose of endurance workouts is to increase muscular endurance and aerobic capacity. They are characterized by exercising at a low intensity (sub LT) and for relatively long periods.

Question 8

What is a long run (LSD)?

Answer 8

LSD running is generally structured around a slower pace and longer distance. The distance is based on where an athlete is in the training program.

Question 9

What are base runs?

Answer 9

These are used to help an athlete adapt to running from a musculoskeletal standpoint and gain cardiovascular fitness.

Question 10

How long should a base run be?

Answer 10

Short to moderate length (20-60 min).

Question 11

What is the compensatory action of reducing training volume?

Answer 11

To increase intensity.

Question 12

What is advised to do before introducing high-intensity workouts into a training plan?

Answer 12

it is advised to perform low-intensity training at medium to high volumes before implementing high-intensity workloads.

Question 13

What is purpose of threshold training?

Answer 13

The purpose of threshold training is to increase one’s lactate threshold (LT).

Question 14

What are 3 examples of threshold training?

Answer 14

Tempo, Time Trail, and Progression Runs

Question 15

What is a tempo run?

Answer 15

A tempo workout is a continuous run that requires sustained effort.

Question 16

What is a time trail?

Answer 16

This is essentially a tempo effort but is typically done over a set distance and often with a set time goal i.e running 5km in 30:00.

Question 17

What are intervals characterized as?

Answer 17

Intervals are characterized by predetermined durations of intense cardiovascular efforts at or above threshold level and timed recovery periods.

Question 18

What are the purpose of running intervals?

Answer 18

The purpose of intervals is to increase aerobic capacity, increase LT, and improve recovery time.

Question 19

How long should intervals be?

Answer 19

While an interval effort can be short or long, it is advisable not to have an effort be shorter than 30 seconds and longer than five minutes.

Question 20

What are the 2 primary components of intervals?

Answer 20

Time and intensity - Some intervals might increase in time and intensity, whereas other interval sets might increase in time but decrease in intensity.

Question 21

What are the primary structures of intervals most applicable to running?

Answer 21

Straight, ascending, descending, pyramid, & fartlek

Question 22

In regards to intervals, what is straight running?

Answer 22

Efforts and recovery aspects remain the same throughout the session.

Question 23

In regards to intervals, what is a float run?

Answer 23

Float runs are essentially repeats, but the pace is still relatively high instead of an easy jog in between efforts. Float workouts train the body to respond to mid-race surges while not dipping below race pace.

For example - An example of a float run would be a track workout with alternating 400-meter efforts. The alternating efforts would be at race pace and 30 seconds over race pace.

Question 24

In regards to intervals, what is a ascending run?

Answer 24

Efforts increase in intensity throughout the session.

For Example - One mile at 8:00 pace, one-minute recovery jog > two miles at 8:15 pace, two-minute recovery jog > three miles at 8:30 pace, five-minute recovery jog; then repeat.

Question 25

In regards to intervals, what is a descending run?

Answer 25

Efforts decrease in duration throughout the session, while increasing in intensity.

For Example - Three minutes at 7:00 pace, two-minute jog > two minutes at 6:00 pace, one-minute jog > one minute at 5:30 pace, five-minute jog; then repeat.

Pyramid

Question 26

In regards to intervals, what is a pyramid run?

Answer 26

Effort durations increase then decrease to the starting level (the runner goes up and over the pyramid).

Question 27

In regards to intervals, what is a fartlek run?

Answer 27

Fartleks are unstructured intervals. This means that an athlete randomly picks up the pace at random times throughout a workout. The only structure generally associated with fartleks is that your athlete might predetermine how manys efforts to do during a session.

Question 28

What are multiple workout training days (Two-a-day - TAD)

Answer 28

A TAD incorporates two workouts within a single day.

Question 29

What are 3 guidelines for TAD workouts?

Answer 29

• No back-to-back TADs
• Must have at least eight hours between workouts
• TADs should be performed only by runners who have a solid mileage/fitness base