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Season: |
May through August |
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Day/Time: |
Tuesday's and Thursday's from 615pm to 715pm |
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Location: |
Notre Dame High School Track,
710 Broadview
Ave. |
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Registration: |
This program is free to those enrolled in
the TTP. Non-TTP can join via the
Ottawa Running Club who share the
workouts. |
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Top Priority |
Starting with the correct workload and then
building slowly to ensure you stay
healthy while getting faster |
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The Benefits of Track Workouts |
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Development of Proper Technique |
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Cadence
Posture
Carriage
Result: Increased efficiency or economy.
This means more speed while burning less
energy. |
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Increased Power |
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Body will learn to recruit more muscle
fibres
Muscles will grow in density and possible
size
Stride length will increase (cadence +
stride = speed)
Increase injury resistance (mus/biomech
fitness) through logical start and slow
progression |
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Improved Sense of Pacing |
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GPS and heart rate arent as accurate as
your running by feel or perceived exertion
(PE)
Run by feel and get in touch with the
signals your body sends you
GPS and HR can hold you back when youre
fitter than you think |
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Increased Vo2Max and Lactate Tolerance |
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Vo2Max is the measure of your aerobic
capacity or the size of your engine.
When it increases, so does your capacity to
exercise. A higher Vo2Max means the
ability to sustain higher paces longer and
the fact that moderate paces begin to feel
easy. |
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Lactate Tolerance is the ability of your
muscles to clear the by products of the
energy burning process that can inhibit the
muscles ability to function. The
result is the the ability to go harder
longer. |
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Our Philosophy |
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Quality Not Quantity |
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Run all reps with perfect technique.
This is done by managing both the number of
reps and rest interval.
Overall load of workout is just enough to
prompt adaptation or an increase in fitness,
while not being so great that it detracts
from the week's other workouts. It is
speed that increased a runner's economy;
another reason to focus on quality and speed
rather than volume. |
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For Everyone |
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Timed, not volume-based sets, means
everyone gets the perfect amount of
work/rest
Rest intervals based on speed therefore
everyone gets appropriate rest
Form pace groups to promote camaraderie |
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The Workouts |
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10 minute warm up jog
Technique drills to further warm up but
also train the neuromuscular system proper
gait patterns
Main set. We slowly build the
intensity of the interval sets, basing the
volume and pace on an individual basis.
As you get faster (and you will!) you see
yourself move into a faster pace group.
With all runners in a set area (400m) the
coach can watch and give feedback
continually. |
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