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From USA Track and Field Level 1 Coaching
Curriculum
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This method of training zone selection comes from the USATF Level 1 coaching
curriculum. If it's published anywhere else I'm not aware of it. The starting
point for this method is a 3200 meter ( 2 mile ) run at maximum pace. All
workout paces are based on this.
A Note: In the USATF Curriculum book all these zones calculations
are for runing paces. But I'm pretty sure they'll work the same with
Heart rates.
The Workouts
Aerobic Threshold Training
Aerobic Threshhold training is done at a pace of 65% of the 2 mile test
pace. It's continuous running designed to train the aerobic
threshold. AKA Lactate Threshhold 1.
Lactate Threshold Training
Lactate Threshhold Training is done at a pace of of 85% - 90% of the 2 mile
test pace. It can be done either with long interals or continuous
running.
Critical ZoneTraining
Critical Zone is defined as the the performance level where energy demands are
met with both aeroibic and anaerobic energy systems. I.e. above the
Lactate threshhold. So this is done at 100% or greater
then 2 mile test pace.
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