Copyright © 1978,82, 2000-2012 by Stan Daniels, ICA Sports
NOTES
1. It should go without saying, but I'll say it anyway: one should be physically capable of fitness training before embarking on any exercise or training program. If there is any uncertainty whatsoever, a competent physician should be consulted before starting.
2. The basic training guide format is composed of five training sequences. Each sequence assigns workouts in proper proportions to meet the needs ranging from heavy speed emphasis to long distance endurance of the athletes using this system. Each sequence contains the proper proportions of aerobic and anaerobic training to meet the requirements of the events being prepared for. This feature is especially helpful when an athlete needs to change emphasis during the season (more speed work or more endurance). One need only use a lower sequence number for more speed work or a higher sequence number for more endurance work.
3.- The five training sequences are as follows:
Sequence 1 contains heavy speed emphasis,
Sequence 2 is designed for sprinters and those needing
more speed work,
Sequence 3 is suitable for middle distance training,
Sequence 4 is for distance preparation and overall
physical fitness while,
Sequence 5 concentrates on long distance and endurance.
(Designed for cardiovascular, metabolic and circulatory systems conditioning.)
Effort: 2 mile (3000 meter) race pace.
Rest Interval: One half to one fourth training distance (jog).
KEY # SETS # REPETITIONS TRAINING DISTANCE
A1: 1 1 8 - 16 200M (220Y)
A1: 2 1 7 - 10 400M (440Y)
A1: 3 1 6 - 8 600M (660Y)
A1: 4 1 5 - 8 800M (880Y)
A1: 5 1 4 - 5 1600M (MILE)
A1: 6 1 6 - 8 2 MINUTES (1 MIN REST)
A1: 7 4 - 6 1 each 400M (440Y), 200M (220Y)
A1: 8 3 - 5 1 each 600M (66OY), 300M (330Y)
A1: 9 1 7 - 12 300M (330Y)
A1:10 1 6 - 9 500M (550Y)
A1:11 1 5 - 7 1200M (3/4 Mile)
A1:12 3 - 5 1 each 800M (880Y), 400M (440Y)
A1:13 1 1 30 MINUTES FARTLEK
(Speedplay intervals)
A1:14 1 1 45 MINUTES FARTLEK
A1:15 1 1 1 HOUR FARTLEK
(Designed for strength, speed and power conditioning.)
Effort: Full effort.
Rest Interval: Walk 2 to 3 times the distance run or until full
recovery, whichever occurs first, unless otherwise noted as
follows -
*(1) 4 to 5 minutes,
*(2) 5 to 10 minutes,
*(3) 10 to 15 minutes,
*(4) 10 to 20 minutes.
KEY # SETS # REPETITIONS TRAINING DISTANCE
A2: 1 1 12-20 40-45M (40-50Y)
A2: 2 1 12-20 55-60M (60-75Y)
A2: 3 1 10-18 100M (100-110Y)
A2: 4 1 8-10 120M (150Y)
A2: 5 1 8-10 200M (220Y)
A2: 6 1 4- 5 400M (440Y)
A2: 7 1 4- 6 30-60 SECOND HILL RUN *(1)
A2: 8 1 1 each 600M (660Y) *(4), 400M
(440Y) *(4), 600M (660Y)
*(4), 300M (330Y) *(4)
A2: 9 4-6 1 each 100M (100-110Y),
200M (220Y)
A2:10 3-4 1 each 40M (40-50Y), 55M (60-75Y),
100M (100-110Y), 200M (220Y)
A2:11 2-3 1 each 100M (100-110Y), 200M (220Y),
300M (330Y), 400M (440Y)
A2:12 1 5-7 300M (330Y)
A2:13 6-10 1 each 40M (40-50Y), 100M (100-110Y)
A2:14 1-2 1 each 200M (220Y) *(2), 400M (440Y)
*(3), 300M (330y) *(2), 600M
(660Y) *(4)
A2:15 1 2-3 600M (660Y) *(4)
(Designed for overall physiological and psychological conditioning.)
Effort: As hard as is consistent with completion of workout.
KEY # SETS # REPETITIONS TRAINING DISTANCE E1: 1 1 1 2400-3200M (1 1/2-2 Miles) E1: 2 1 1 10 MINUTES E1: 3 1 1 15 MINUTES E1: 4 1 1 4800-5000M (3 Miles) E1: 5 1 1 20 MINUTES E1: 6 1 1 8000 - 10000M (5-7 Miles) E1: 7 1 1 30 MINUTES E1: 8 1 1 40 MINUTES E1: 9 1 1 1 HOUR E1:10 1 1 10000M (6-8 Miles)
(Designed to allow development of form and technique while obtaining moderate aerobic training, as well as maintaining conditioning level prior to and/or following competition and strenuous activity.)
Effort: 2 mile (3000 meter) race pace.
Rest Interval: Same as training distance (jog).
KEY # SETS # REPETITIONS TRAINING DISTANCE
E2: 1 1 14-18 100M (100-110Y)
E2: 2 1 12-16 200M (220Y)
E2: 3 1 10-14 300M (330Y)
E2: 4 1 6-10 400M (440Y)
E2: 5 1 6- 8 600M (660Y)
E2: 6 1 6- 8 800M (880Y)
E2: 7 3-4 1 each 400M (440Y), 200M (220Y)
E2: 8 7-9 1 each 100M (100-110Y), 200M (220Y)
E2: 9 2-3 1 each 100M (100-110Y), 200M (220Y),
300M (330Y), 400M (440Y)
E2:10 1 8-10 2 MINUTES
LEVEL 1 1/2 MILES 2400 METERS V O2
(6x440yards) (6x400meters) ml/kg
1.- 17:59-15:00 17:54-14:56 21
2.- 14:59-12:00 14:55-11:56 28
3.- 11:59- 9:46 11:55- 9:43 35
4.- 9:45- 9:01 9:43- 8:58 42
5.- 9:00- 8:13 8:57- 8:11 55
6.- 8:12- 7:31 8:10- 7:29 61
7.- 7:30- 6:56 7:28- 6:54 67
8.- 6:55- 6:26 6:53- 6:24 73
9.- 6:25- 6:01 6:23- 5:59 79
10.- <= 6:00 <= 5:58 >79
Click below to return to Member & Subscriber Services
Click Here to return to Member & Subscriber
Services
~~~~~~~~~~~~~~
Re-visit our Intro pages // Welcome // Celebrating Diversity // Facilitating Education
Wake Up Call // "S.O.S."! // Choices // 21st Century Signs of the Times
URBAN CARTOGRAPHER ONLINE ™
(YOUR ONLINE FREEDOM LIBRARY)
~~~~~~~~~~~~
Quality Web Sites by Eight Cities Media & Publications
|