The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners. http://www.ScienceofRunning.com

1. Steve Magness
University of Houston

2.  Teach you the How’s and the why’s.
◦ If you want to copy me, go on my blog and you’ll
find exact training schedules.
◦ But you have to know the how’s and why’s to be
successful.

3. Evolution in theory:
 Over time, we select/keep
that which works and discard
or minimize that which
doesn’t.
Basic Evolution:
 Keep some
 Get rid of some
 Add some
◦ Why?
 Set yourself apart.
Optimal

4.  What decides what is kept?
 Success
 Trickle down effect (Elites/Pro’s to college/HS)
 Pseudo Success
 Big words/Power/ “Newness”
 Spreadability- books, journals, internet, language(!)
 Secrecy
 Impedance of Evolution:
 Systematic Education with Agendas
 (Paint by numbers coaching)…not real learning
 Drugs
 Distorts what you are naturally able to do, and distorts
success
 Unforeseen misunderstandings
 Ex: “Science”, Patternicity

5. Patterns:
 Every generation goes slightly
opposite of the previous one
 “newness”
 Desire to be different or
improve
 Backlash
 Constant back and forth
interplay between mileage
and intervals throughout
history

6.  1800’s- Continuous running- lots of walking
◦ WIlliam Cummings- Mile a day, mostly slow, 1-2x a
week, he’d run it hard
 1910-30s- Finn’s
◦ Paavo Nurmi- 4hr walks (Build a base)
◦ Periodization- long walks- winter, then steady
running with small bouts of intervals
◦ Interval training- low volume, short repeats
(<600m)
 “4 to 7km with fast speed over the last 1 to 2km,
finished off by four to five sprints “ (Noakes, LOR)

7.  1940s-50s- Pushing the Limit
◦ Gusta Holmer- informal intervals (Fartlek)
◦ Gerschler- Finn’s lacked speed work
 Intervals- HUGE volumes (80x200m)-
 Progression via Volume/rest manipulation
 Heart Rate guided- (“newness” of scientific gadget)
◦ Zatopek- 50x400m
 Pushes limit of Large volumes of running (up to 140mpw), and intervals
(50x400)
1950’s- Split of Intervals
◦ Mihaly Igloi-
 Mixed mostly shorter intervals
 Large volumes of running
 Aerobic intervals/ Swim type training
◦ Franz Stampfl
 Low volume running (20-40mpw for ex
 High quality intervals (10x400m w/ 2min rest)
 Periodization- Introduced Progression of speed
 Base (400s in 68)…in season (400s in 60)

8.  John Landy
◦ "To my mind the problem of running the mile is
simply to blend stamina and speed. Endurance is
best obtained through long, slow running and the
stopwatch is definitely not necessary except as an
occasional check. Speed, on the other hand, is
obtained by running at speeds much faster than
racing pace, and for distances shorter than 440
yard.”

9.  Cerutty, Van Aaken, etc.
 Lydiard
◦ High volume, quality Base
◦ Periodization (Strict periodization)
 Base of pure mileage to hills to low volume high intensity
 Originally: 4-5 days in a row of interval training
 Monday-1320, 1/2; 880, 3/4; 440 all out
Tuesday-4x440, 1/2
Wednesday-6x880, 1/2
Thursday-5 miles, 3/4
Friday- 6x220, 1/2
Saturday-v20x220, 1/2
Sunday-Long distance jogging
 Bowerman
◦ Combined progression of Stampfl/German’s (Date pace->goal
pace)
◦ Lydiard Base + hard/easy concept

10.  British Invasion
◦ Coe/Horwill
 Trend towards more mixed periodization
 Moderate volume, very high intensity
 Weight Training
◦ Harry Wilson
 “Quality Base”- Takes Lydiards base to next obvious
level (tempo, aerobic intervals done during base)
 Science
◦ Concept of VO2max, lactate threshold, etc.
popularized
◦ Zone training is born

11.  Science+ Interval influence
◦ HS athletes bad (17 Hsers in ALL of 90s went sub 9
for 2mi…in 2000’s 110)
◦ With Exception of Bob Kennedy and Todd Williams-
Pro’s subpar
◦ Lower volume, very high intensity
 Why didn’t it work???
 Where did we go from here?

12.  Progression in everything
 Recovery matters even more
◦ More “space” between
 Sweet spot of Volume/Intensity
 Intervals- all encompassing
◦ All volumes, all intensities
 All encompassing/complex Periodization
 Neural/Sprint/Power/weight training
 Larger Modulation
 Loose “Zones”

13.  Periodization
◦ None (always the same)
◦ Simple Block (Lydiard)
◦ Complex Block (Wilson)
◦ mixed (Coe)
 Progression
◦ Random->volume->rest->speed->everything
 Recover

14.  Lessons:
◦ Sometimes, good stuff is “lost” or forgotten
 What got lost?
 Igloi- aerobic intervals
 Horwill vs. Coe
 Cerutty- weights emphasis
◦ Best training practice isn’t always “selected”
 90’s…
◦ Old stuff is recycled all the time and sold as “new”
 Ask if it’s been tried before…and if it was a success.
◦ Don’t overestimate “newness”
◦ Overtraining
 1920’s version versus 1950’s versus 2013’s?
 Repeating mistakes?
◦ Heavy emphasis in current literature on HIIT being “as good” as
aerobic running.
 Based on VO2max (bad concept)

15. 1. Build and Maintain
It is easier to maintain a quality then to build it up
2. Never leave anything behind
The goal of training is to build on top of what has been done
previously, not leave it behind and forget about it.
3. Progress everything
Training fundamentally alters a person, how they adapt and
respond to a stimulus changes too.
4. Balance
Training is the process of balancing seemingly opposing
adaptations.

16. 5. Individualize
Their physiology and psychology will change what type of training they
need and it is a disservice to the runner to give the same training to
every runner and expect the same results.
6. Take complex things and make them simple
Tom Tellez once told me that good coaches take complex ideas and
make them simple, while a bad coach who wants to appear like they
know what they are doing takes ideas and concepts and makes them
more complex
7. You can love an idea, but don’t be married to it.
Getting married to an idea or concept limits objective or creative
thinking.
8. Training does not occur in isolation
Everything interacts. You have to consider the big picture

17.  For each event you have:
 Slow Twitch Orientated
 Fast Twitch Orientated
 Specialist
 Why? Fuel usage, muscle fiber, physiology all
different. Why train the same?

18. Rosenberger et al. Exercises at given
percentages of VO2max. Journal of Science and
Med. in Sport, 2009
•Exercising at 75% VO2max:
•Wide range of stimulus
•WHY give everyone training for
the same event the same
workouts?!

19.  How to tell?
◦ Lactate testing
 Max lactate (after 400-600m)
 18+= very FT (expect mid distance or shorter)
◦ Lactate threshold
 More ST athletes have their threshold at lower lactate
levels (<4 vs. >5 for real FT athlete)
◦ PR comparison
◦ Power testing
 Standing broad jump
 25m one legged jumps for distance
◦ Stride mechanics
 Elastic and reactive VS. flat and “grinder”

20. FT Runner ST Runner
Long Run Shorter, less frequent, pace
modulated
Longer, faster, can include more “stuff”
High end
aerobic work
More progressive, less right on the
threshold, lower volume
Higher volumes, more near threshold
More Igloi style Aerobic intervals
Alternations slower recovery portion. Shorter
intervals
Hard and steady portions closer together pace
wise
“Anaerobic”
work
Need longer progressive period to reach
max.
Less needed to reach peak shape.
Spices of work.
Speed work Need pure speed and some speed
endurance/anaerobic capacity. Needed to
countbalance endurance work!
Mainly pure speed work.
Specific
Endurance
Short to Long development with
speed always specific
Top down approach- increasing speed while
reducing recovery
Lower volumes. Broken into sets Can handle larger volumes/density
Maintenance More speed maintenance

22. Classification Name Pace level 5,000m runner example
Recovery Anything slower Anything slower
General Endurance 3 race distance up +/- Steady pace to marathon
pace +/-
Aerobic Support 2 race distances up +/- Lactate Threshold/ Half
Marathon pace +/-
Direct Endurance Support 1 race distance up +/- 10k pace +/-
Specific Race pace +/- 5,000m pace +/-
Direct Speed Support 1 race distance down +/- 3,000m pace +/-
Anaerobic Support 2 race distances down +/- 1500m pace +/-
General Speed 3 race distance down +/- 400-800m pace +/-
Neuromuscular Pure speed/sprints Pure speed/sprints

23. •Everything included
throughout
•Emphasis changes
•Transition
•Connect
•“Spice”= moderate/easy
workout for
intro/maintenance

24.  EVERY WORKOUT MATTERS
◦ Zones not the key! Stimulus is what matters.
 Variables to manipulate
◦ Pace
◦ Length of intervals
 Increase length= enhance ability to endure
◦ Hill
 Increases strength component, changes muscle fiber recruitment
◦ Recovery
 Decrease rest= more aerobic
 Jog=
 Active rest slows anaerobic system recovery.
 Increases demand on aerobic pathways.
 Steady run= more specific/work on lactate utilization
 “Stuff” between
 Sprints- force muscle fiber recruitment
 Strength work- force muscle fiber recruitment/strength component
 Aerobic work- increases lactate take up, permits higher volume (i.e. 4x150 at
tempo effort with 50m jog as the rest between sets)
◦ Density-
 Sets/reps

25.  Everything is always there. Emphasis changes
 Base
◦ Build General side early
◦ Transition towards Aerobic/Anaerobic Support
◦ Small Spices of specific work
 Pre-comp
◦ Build Supports (transition towards Direct supports)
◦ Increase building of specific
◦ Maintain General
 Competition
◦ Specific endurance- every 10-14 days-reach best levels
◦ Direct supports reach best workout, then go into maintenance
◦ Maintenance of General and Aerobic/Anaerobic support
 Fine Tuning
◦ Race prep/modeling

26.  General Endurance
◦ Mileage
 Increase, then qualify (increase pace, add “stuff”)
 There’s more than just easy and hard. Some “mileage” days should be
moderate
 Add “stuff”
◦ Long Tempos
 Marathon pace or progressive
 Mostly for general/aerobic support
 Shifts fuel system
◦ Long runs
 Extend
 Qualify
 “Stuff”
 Surges (14mi w/ 8x30sec surge at the end)
 Pickups (last 1-3mi pickup to near threshold)
 Progression
 Fasted
 WHY?
 To maintain work, we rotate the effort among groups of muscle fibers so that
some contract while others rest. Allow time for all units to cycle in. Adding
something faster at end recruits more fibers when they are fatigued.

27.  Creating a Neuromuscular base
◦ Increases muscle fiber pool
◦ Most specific strength work that can
be done.
 Hill Sprints -> Flat Sprints
◦ Why?
 Transitions from more strength to more
plyometric/power
◦ Add speed endurance component if
needs to be developed
 General speed
◦ Most 5k runners getting to do 200’s at
800 or faster speed suffices
6x8sec Hill Sprints
8x8sec HS
10x8sec HS
4x60m flat sprints
8x10sec HS
5x80m flat sprints
10x10sec HS
2x60m, 2x80m, 2x100m
8x10sec HS + 1x20sec
4x60m, 1x150m
8x10sec HS +2x25sec
Sample Progression

28.  Threshold runs
1. Intro- Progression runs
1. Small Spices of work (pickups last 1-2mi)
2. Progress- increase time (15min,20,25,30,etc.)
 “Split up” as get higher- 20min, 2min rest, 10min
 For FT or people struggling with thresholds,split up!
3. Uphill threshold runs
4. With “stuff”
 Example: 20min threshold, 2x1mile at 10k pace
 Trains more FT fibers aerobically
 Serves as a transition
 Maintenance/Spices:
◦ Aerobic Refresh- 10,7,5,3 fartlek- Marathon Pace, LT,
10k, 5k
◦ 3mi LT + intervals

29. 0
1
2
3
4
5
6
7
8
9
10
16.5 17 17.5 18 18.5 19 19.5
1/5/2012
test 1
MAX
Test 1:
61.8-13.7
Test 2:
59.8- 14.2

30.  Long Intervals, Alternations, Fartleks
 At 10k pace +/-
Ex: Jackie-early Base- 6mi alternating miles in 5:15/6:00
Transition 4mi LT, 2min rest, 2x1mi at 10k
Early build 6xmile at 10k pace with 4min rest
Late build 2x1mi, 2mi, 2x1mi at 10k pace
with 3min rest
maintenance 2mi, 1.5mi, 1mi, 800 with 4min
jog at (just slower than LT, LT,
10k, 5k pace)

31.  Direct Speed support
Spice: 30-60sec surges during easy runs (8mi w/ 8x45sec)
 Anaerobic Support
Intro/maintenance 12x200 w/ 200m jog at 3k down to 1500m pace
Early/maintenance 9x300 w/ 100m walk alternating 3k/1500 pace
Mid 3x(400,300,200) w/ 60sec rest) w/ 3-4min b/t sets
Mid 4x200, 3x300, 2x400, w/ 60sec rest
Peak workout 3x(500, 300 w/ 60sec rest) w/ 4min b/t sets
Intro/maintenance 12x200m at 3k pace
Early 3 sets of (4x400) with 30sec rest. 3min b/t sets at 3k pace
Mid 2 sets of (700,600,500,400) with 60sec b/t sets, 3min b/t reps at 3k pace
Mid 2 sets of (800,700,600) with 60sec b/t sets, 3min b/t reps at 3k pace
Peak workout 6x800m with 2min rest at 3k pace
Example: Tommy Schmitz 3x(600,400,200 w/ 60-
90sec rest) 1:28, 58, 28

32.  Start with figuring out where you want to be
specific endurance wise at the end of the year
◦ Work backwards
◦ Every 10-14 days
◦ Figure out what you are building towards:
 Example: Galen/Mo for 10k- 6xmile in 4:12 w/ 400jog
800m 1500m/1mile 5k 10k Marathon
2-3x(200,600)
w/ 75sec rest
and 5-6min
2-3x800m w/
2min rest at
1mile pace
4x1mile w/
2min rest at 5k
pace
7mi of
alternating
1000m at 10k
pace/ 600m
steady
8mi easy, 15mi
at Marathon
Pace

33.  Four key ways to develop specific endurance
◦ Bottom up
◦ Top Down
◦ Alternation
◦ Blend
 Attack the problem in 2 directions- choose 2
of the above and cycle through
◦ Which two depends on the person
 Introductory (during base)
◦ Small “spices” of work
◦ 12x30sec surge during 8mi easy run at 5k pace
◦ 16x200 at 5k-3k pace with 200 jog

34. 12x200m with 100m jog at 5k pace
3 x (4x400) at 5k w/ 30sec rest. 5min b/t sets
3x(3x600) at 5k w/ 40sec rest. 5min b/t sets
2x(3x800) at 5k w/ 45sec rest. 5min b/t sets
2x (1000,800,700) at 5k w/ 45sec rest. 5min b/t sets
5x1000 at 5k w/ 60-75sec rest
Top Down
6x1mile at threshold with 1-2min rest
5x1mile at 10k pace w/ 2-3min rest
3x1mile at 10k, 2x1000m at 5k pace w/ 3min rest
1xmile at 10k, 1mile at 5k, 2x1000m at 5k w/ 3min rest
3x1mile at 5k pace w/ 3min rest
4x1mile at just faster than 5k pace w/ 3min rest

35. Example Progression of Alternation workout for 5k specific endurance:
•5miles at a steady pace with a 40sec surge at 10k pace every mile
•4 miles of alternating 200m at 5k pace+ w/ 1400m at steady pace (5:50 pace)
•4mi of alternating 400 at 5k pace+ w/ 1200m at steady pace (5:45 pace)
•4mi of alternating 600 at 5k pace w/ 1000m at steady pace (5:40 pace)
•4mi of alternating 800 at 5k pace - w/ 800m at steady pace (5:40 pace)
•4mi of alternating 900 at 5k pace -w/ 700m at steady pace (5:35 pace)
•Alternate a “hard” and a “steady” pace
•Works on lactate usage/removal
•Progress via
•Increasing “hard” segment distance/decreasing steady
•Decreasing speed of steady or hard segment
•Lengthen total distance
Example (HS) Ryan Dohner:
4x alternating 800 at 5k, 400m steady
(800 in 2:23s…400 in 83)

36. Direct
Support
connection
2k, 400, 1600, 400, 1200 w/ 3-4min rest (long-10k pace,
short-3k pace)
1600 (10k), 600 (3k), 1200 (10k), 400 (1mi), 800 (5k) w/ 3-
4min, paces in parentheses
3x (1600,2min rest, 400) w/ 4min rest. 1600m at 10k pace,
400m at 2mile pace
Specific
Speed End
1600 (5k), 600 (3k), 1200 (3k), 300 (1mi), 600 (5k), 200
(1mi) w/ 3-4min rest
1600 (5k), 400 (1mi), 1200 (5k), 300 (1mi), 600 (1st 300 at
5k, next 300 progress to 1mi) w/ 3-4min rest
2000(10k pace), 400(3k), 1600(5k), 300 (1mi), 1000(3k) 200
(800) w/ 3min rest
•Faster portion forces fiber recruitment and increases lactate
concentration, which also better simulates metabolic stress during race.
•Increases the ability to remove lactate quickly

37.  Use Blends and combo work to connect
components
 Connection of supports-
◦ 4 sets of 1600 (10k),400(1500 pace) with 90sec/3min
rest
 Specific speed endurance-
◦ 4 sets of 1000 (5k), 300(1500) with 90sec/3min rest
 Specific strength endurance-
◦ 3 sets of (3x800 at 5k pace) with 4x10sec Hill Sprint
between
 Example: Ciaran
◦ 2 sets of 1200, 1000, 800, 400:
 (3:13, 2:40, 2:02, 58…3:09, 2:37, 1:58.9, 55.7)

38.  Strength Endurance
◦ ability to maintain force production during fatigue
◦ Goal- Force fiber recruitment, then train to endure
 Hill repeats/runs/fartleks
 Strength Endurance Circuits
 Canova style
 Sprints between intervals
 3x800, 4xHill Sprint, 3x800, 4xHS, 3x800 at 10k to 5k pace
 Ex: Jackie- 3x1.5mi with 4x200m hill in between (1.5 at
5:30, 5:25, 5:17 pace)
 Race preparation
◦ Surging
 Alternations start the process- work towards within rep surges:
 3x 800 in 2:06 (run 34,30,32,30)
◦ Kick development
 See Science presentation
◦ Fuel Economy
 See Science presentation

39. Use Example
Race pace Rhythm for miler For miler: 8-10x200 at mile pace
w/ 200m jog
endurance support for 800m
runner
2-3x(6x150) at 3k down to 1mi
pace w/ 50m jog between reps,
400m jog between sets.
Direct aerobic support for 800m
runner
3-4 x(8x100) at 1mile pace w/
30sec rest in between reps, 5min
between sets.
Speed Maintenance or Transition
for 5k-10k runner
3x(400m, 200m) at 3k pace w/
100m jog between everything
•Aerobic Intervals-Igloi style
•Way to work at more specific speeds aerobically
•Great for FT type runners
•Used for specific maintenance work

40.  INDIVIDUALIZE!
 Tapering
◦ Drop in mileage, increase in
intensity
◦ Works for some FT orientated
athletes in shorter events
◦ Risks erosion of aerobic
process or increase in
anaerobic capacity too much.
 Sharpening
 Slight decrease in
intensity/volume/ and density
 Works well for more
ST/aerobically orientated
athletes
 Some race Pace work done by
at maintenance levels with
longer rest periods
 Muscle Tension
◦ How much pop in the legs
◦ What matters in the last week
before the race
Increase Tension Decreases Tension
Sprint work, both flat
sprints and hill sprints
longer duration runs
Weight training Very taxing workouts
(i.e. “anaerobic 400’s)
Ballistic/Power work (med
ball throws, squat
jumps,etc)
Threshold work
faster Pace/rhythm work moderate paced
aerobic running
Plyometrics soft surface running
(sand, heavy grass,
wood chip trails)
Strides
running in spikes or on
harder surfaces

41.  Work from both extremes and progress together
towards specificity
1.Create Base of work (endurance, neuromuscular and
biomechanical base)
2. Connect with support.
3. Connect to specific.
4. All along maintaining what you did.
 Specific work every 10-14 days throughout
 When other component is emphasized do every 7-14
days.
 When any other component is in maintenance,
depending on what it is, every 10-20 days.

45.  Full actual schedules of Ryan Dohner (8:55
HS), Will Nation (9:16 HS), and Tommy
Schmitz (3:39 1500m) can be found at:
◦ www.ScienceofRunning.com