Threshold Workouts?

[rysheridan]

My XC team went to a running camp two years ago named RunningWorks, its run by Villanova coach Marcus O'Sullivan, and while we were there they taught us this "Anaerobic Threshold" workout. It consists of running 3-5 1000 meter repeats at your 5k race pace with a minute rest in between. Our Coach made them part of our schedule and they don't seem to hurt. I think I have the basic idea of what the Anaerobic Threshold is, but since I'm dealing w/ an injury at the moment I figured I'd research some of the workouts we've been doing. Can anyone tell me what exactly an "Anaerobic Threshold" helps you with/What is the difference between that and your Aerobic Threshold (If there is a difference). what are some other workouts that can improve this? Thanks in advance

[luv2run]

I believe the idea of an AT workout is to get you used to running while in oxygen debt (i.e., your body needs more oxygen than your lungs can produce and you start burning fuel anaerobically, also you start producing more lactic acid than your body can remove).

An aerobic threshold workout is supposed to improve the point where you go into oxygen debt. An example would be 2x20 minutes at 5k pace plus 45 seconds/mile.

Any workout that's relatively fast and has little rest between would be an anaerobic threshold workout.

Mostly I know this from the book Better Training for Distance Runners. I know some people on here dislike the book but it's a good resource, especially for the physiological stuff.

[VoidSix]

2x20 minutes at 5K pace?

Oh my god. That's over 3.5 miles at 5K pace.

[CT_Runner]

2x20 minutes at 5K pace?

Oh my god. That's over 3.5 miles at 5K pace.

Reread luv2run's post...

[rysheridan]

What do VO2 max w/o's do ?

[XCdude24]

increase your VO2 max.

[T SmallzXC]

letsrun.com has had several good and recent threads on all these topics and their differences...

[rysheridan]

I know, but I was wondering If other HS kids could help me out with these workouts in the context of a HS season.

[XCdude24]

Yeah, most coaches don't start their V02 stuff until the season starts(after base period). Usually it starts off as repeats anywhere from a mile to 2k repeats. By the end of the season it's more down into 800s and 1000s(though sometimes you do those early in the season) along with your repeat stuff. Daniels suggests that recovery should be equal, But usually recovery starts at equal and recovery times drop along with intensity.

To the best of my understanding(my coach doesnt do this) in cross country you start with rep work and move up to mile repeats by the end of your competition stage(pre-tapering). hope that helps

[T SmallzXC]

aerobic threshold = 65% VO2 max.

typical race exceeds VO2 max.

to increase vo2 max (stoke voulme and the transportation of oxygen to your tiring muscles), all your typical interval sessions, hill-work, both long, medium, and short (like hudson's 10 second hill repeats or like canova's guys do), etc...there really is no one magic workout. in fact, there' such a variety that it sometimes make this issue confusing and you can often times combine certain elements.

as for threshold (anaerobic) workouts, the fast tempos, fartleks, etc. all work well. anaerobic threshold help get you accustomed to using the 02 that you've been working on through your VO2 max workouts, thereby increasing the efficiency with which you use the 02. when i think of tempo, i think of threshold...like running 5 miles at 5:30 pace or maybe 5:20 for you ryan.

i would think those 1000's would be more VO2 max-type wokrouts, esp. if you all are only doing 3. maybe 8 or so at a slower pace might work more of your anaerobic threshold.

all i can say is, reading up on what the top coaches and runners have done are are currently doing from past to present is a great tool. it's a lot of info, but hopefully you can find a mixture that works for you. there are so many good books out there, and a lot focus on young distance runners. it seems like there's always some new bit of info that is coming out, whether a new technique or just discovering an old training plan, that could be beneficial to any young runner.

[OwlsRunner13]

I just finished reading Running With The Buffaloes and Chris Lear writes about Coach Wetmore's anaerobic and aerobic workouts, it should give you a good understanding of them.

[amani4.5]

I know, but I was wondering If other HS kids could help me out with these workouts in the context of a HS season.

I feel a little dumb trying to tell you how to train but...

The premise of an anaerobic threshold workout (which is the type of workout to which you were referring) is that it icreases the point to which your body can work before it begins to produce lactic acid, the byproduct of muscle use in the anaerobic (oxygen debt) state. These workouts are generally incorperated into the beginning of a three-phase plan, although the details of these plans vary, as do the amount of time spent in each phase. The idea is that these workouts will help you increase your lactic acid threshold, therefore allowing you to sustain a given pace for an increased amount of time before it becomes strenuous, or to (in most practical applications), run at a faster pace without producing lactic acid. Other examples of these types of workout include ladders (800,1000, 1200, 1000, 800), repeat 1200's, repeat 1600's, or repeat 800's, with varying but usually minimal amounts of rest all performed at the same (approximately) pace.

I hope this helps. I don't know exactly what you're looking for, but ask if you've got a more specific question.

[XCdude24]

I just finished reading Running With The Buffaloes and Chris Lear writes about Coach Wetmore's anaerobic and aerobic workouts, it should give you a good understanding of them.
Yeah, but not many specific workouts. From what I remember, his idea of an anerobic threshold run was running a 10k at a certain pace, something high schoolers don't do much. His V02 work was usually mile repeats. Of course, he's a lydiard guy so he's big on aerobic devlopment