Professional Documents
Culture Documents
Bob Larsen
Strategic Planning
Goals Determine Decisions Training Schedules Competition Schedules Star Treatment
Training Zones
Aerobic Base - Effective Volume - Pure Endurance Work
Training Zones
Anaerobic / Lactate Threshold - Tempo Runs
- Duration 20 minutes or Longer - Intensity Perceived Exertion-Moderately Hard - Progressive Runs w/ 5-15 Minute Pace Changes - Long Intervals 5 15 Minutes
Training Zones
Anaerobic - Delay Until Threshold Pace Can Be Maintained
- Three Minute Dividing Line
Workout Schedules
Endurance Phase Early Season or Marathon Training 14 Day Rotation 2 Interval Sessions 2 - 4 Tempo Runs 2 4 Long Runs 6 12 Strong-Steady or Recovery Runs
Workout Paces
Continuous Runs Recovery Moderate Strong-Steady Threshold 7:30 6:30 6:30 6:00 6:00 5:15 5:00 4:30
Psychology
Choices not Instincts Controlling Competition Anxiety Stepping Stones Execution over Outcome Emotional Maturity Slow Down Focus and Refocus
Final Details
Countdown to the Championships Practice Warm Up and Start Maintain Endurance & Threshold Levels Three Week Taper Travel & Media Friends and Family
Olympic Preparation
Lead-up Races Training Locations Adaptation Weather & Time Zones Marathon Course Analyzing the Competition