Event Specific Physiological Demands

"Running middle and long distance events require different types of training stimulus. Events from 800 meters to 10k on a track or 5 to 8k on a cross country course will require many of the same modes of training but at differing levels of exposure and quantity."

Breaking Down Middle & Distance Running Events

It is easy to get bogged down in the many different physiological terms involved in understanding the energy systems that create the chemical reactions which empower us to run. With no disrespect to my esteemed colleagues in exercise physiology or sport science I will try to create a basic model for understanding below. If you would like more thorough reading please consult the references listed at the bottom of this or other pages.

Four Main Energy Systems (no specific order):

  1. Aerobic- work requiring durations over 2 minutes at moderate intensities where respiration can provide the oxygen necessary for completing the chemical reactions that provide energy for activity
  2. Lactate- using body glycogen (carbs) for energy which produces lactate, a signifier of which system is being used; lactate can also be used for energy, a part of the benefit of training at this velocity
    • efforts from 15 seconds to about 2 minutes depending on fitness & physiology
  3. ATP-PCr- energy solely from re-synthesized Phosphocreatine after initial ATP is consumed directly from muscle tissue
    • Power based activity like sprints of 5-15 seconds
  4. ATP- energy solely from the breakdown of ATP found in the muscle tissue
    • explosive activity like jumping or throwing for a duration of less than 5 seconds

Again, this is a very minimized version of a very complicated list of biochemical reactions that need to take place to supply energy during exercise. I encourage anyone interested in pursuing the specifics of energy system dynamics to checkout the excellent but not overly complex text from Maughan & Gleeson entitled The Biochemical Basis of Sports Performance. 

Energy System Breakdown by Event:

*Coaches & athletes should recognize individual variance in any scientific evaluation of event demands

  • 800: 50-60% Lactic, 30-35% aerobic, 5-10% PCr
  • 1500: 60-65% aerobic, 30-35% lactic, 5% PCr
  • 3-6k: 70-75% aerobic, 25-30% lactic, >3% PCr
  • 8-10k: 80-85% aerobic, 15-20% lactic, >1% PCr

With those considerations in mind the coach and athlete should seek to develop each capacity in an appropriate manor to reflect the demands of the event. 

Application for Training

  • 800-1500 meter track events

    • Aerobic requirement for these track event is much different than events taking longer than 5 minutes.
    • Note the demand for more power and strength through the PCr system
    • Large demand on lactate system 
    • More training on the track featuring reps at high percentage of VO2 max for improving lactate systems (just sub maximal/faster than 1500 race pace) and true hard short sprint elements for PCr development (200, 400 & 600m according to ability)

  • 5-6k (track & cross country)

    • Race duration of 15-30 minutes; 8-15 minutes under heavy lactate presence
    • PRs usually run at 90-95% of VO2 Max
    • Large aerobic capacity necessary for oxidizing fat stores when running under lactate threshold
    • VO2 Max is important as majority of race will be run with in 5-10% of that value
    • Lactate system improved by long reps or timed bouts at sub lactic threshold or at high percentage of VO2 Max
    • Goal race pace work in long bouts to improve running economy
    • Cross country athletes should consider specificity of training on grass, hills and dirt

  • 8-10k (track & cross country)

    • Race duration of 25-45 minutes depending on ability and gender; 20 minutes under heavy lactate presence
    • With more distance, i.e. time to completion, aerobic demand climbs
    • Larger focus on running economy (race pace) early and VO2 Max (3k or faster pace) as macrocycle progresses
    • Lactate system should be addressed at various points throughout mesocycles, especially in pre-competition and during competitive phase
    • Longer single session runs with late pace (negative split) improvements should be used to improve aerobic capacity
    • Less need for the shorter near all-out reps; mile pace 400-800m reps suffice for speed development
    • Cross country athletes should consider specificity of training on grass, hills and dirt

References

Ingraham, S. (2011) Energy Systems [Powerpoint Slides]. Retrieved from Lecture Notes Online Web site: https://ay12.moodle.umn.edu

Martin, D. E. & Coe, P. N. (1991). Heart, Lung and Blood Dynamics During Exercise, Training Distance Runners (pp. 59-109). Champaign, IL: Leisure Press.

Maughan, R., & Gleeson. (2010). Adaptations to Training, The Biomechanical Basis of Sports Performance (2nd ed., pp. 226-279). Oxford University Press.

Noakes, T. D. (1985). Energy Systems and Running Performance, The Lore of Running (4th ed., pp. 92-174). South Africa: Oxford University Press.