Peter Thompson-Design More Effective Sessions With New Interval Training

2012 1rlals SuperCllnlc - eLer !
ohn L 1hompson
www.newlnLervalLralnlng.com
ueslgn More Lecuve Sesslons wlLh new lnLerval 1ralnlng
1
Peter John L Thompson
Design More Effective
Sessions with New Interval
Training
2012 1rlals SuperCllnlc
Lugene, C8
26 !une 2012
At the end of this session you should be able to:
2012 1rlals SuperCllnlc - eLer !ohn L 1hompson - www.newlnLervalLralnlng.com
dlscuss Lhe hlsLory of lnLerval Lralnlng and how Lhe New
lotetvol 1tololoq lmproves on prevlous meLhods
Lhlnk crlucally abouL recovery and resL durlng a sesslon ln
order Lo produce Lhe opumal Lralnlng eecLs.
2
Topics to be considered
2012 1rlals SuperCllnlc - eLer !ohn L 1hompson - www.newlnLervalLralnlng.com 3
- devlsed ln Lhe 1930s
- ur Woldemar Cerschler and ur PerberL 8eldel
- sysLem Lo maxlmlse slze, Lness and emclency of Lhe hearL
- lnLerval or recovery perlod unul Lhe hearL reduces Lo 120 bpm
ln no longer Lhan 90 seconds
- classlc Crlglnal lnLerval 1ralnlng sesslon:
13 x 200 (approx. 1300 pace) [Lo P8 120 bmp].
The Original Interval Training
2012 1rlals SuperCllnlc - eLer !ohn L 1hompson
2
ALhleLes coached by Cerschler:
8udolph Parblg
800m 1:46.6 W8 1939
8udolph Parblg
400m 46.0 W8 1939
8oger Moens
800m 1:43.7 W8 1933
lnLerval Lralnlng spreads Lo all sporLs.
The Impact of the Original Interval Training
Energetics
1hls covers Lwo prlnclpal areas:
klneuc Lnergy roducuon
osLural conLrol
8eacuve sLrengLh
ConLrolllng suness'
MeLabollc Lnergy roducuon
LacLaLe uynamlcs 1ralnlng
new lnLerval 1ralnlng.
loctote ls oow tecoqolseJ fot lts lmpottoot metobollc
foocuoos ooJ ls o key sobstooce oseJ to ptovlJe eoetqy,
ptoJoce blooJ qlocose ooJ llvet qlycoqeo ooJ ptomote sotvlvol
lo sttessfol sltoouoos. OxlJouoo of loctote ls ooe of oot most
lmpottoot eoetqy sootces. lo blqbly oxlJouve moscle fbtes,
loctote ls tbe ptefetteJ foel sootce
8rooks, C.A. 1988
Cnce LacLaLe has formed lL may:
be meLabollsed wlLhln Lhe muscle
ln Lhe muscle cell - lnLracellularly
ln ad[acenL muscle cells - lnLercellularly
enLer Lhe sysLemlc clrculauon
move Lo non exerclslng skeleLal muscle where lL lssLored
unul requlred
be Laken up by Lhe llver Lo replenlsh glucose and glycogen
sLores
be Laken up by Lhe hearL and used for oxldauve energy
producuon ln Lhe cardlac muscle.
The Lactate Shuttle
3
lasL 1wlLch
llbre
Slow 1wlLch
llbre
MlLochondrla
ArLerles velns
Muscle 1lssue
LacLaLe
The Lactate Shuttle
LacLaLe formed ln acuve 1ype llb muscle bres can reach ad[acenL 1ype l bres where lL ls a
preferred fuel and can be oxldlsed ln Lhe mlLachondrla Lo carbon dloxlde and waLer.
AlLernaLely, lacLaLe from1ype llb bres can reach muscle caplllarles and Lhen go lnLo Lhe
sysLemlc clrculauon. 8rooks CA 1988
What is Lactate Dynamics Training ?
- loctote uyoomlcs 1tololoq ls any Lralnlng for Lhe dynamlc
uullsauon and clearance of lacLaLe so LhaL lacLaLe ls opumally
used around Lhe body
- runnlng rhyLhms are varled so LhaL lacLaLe producuon ls
alLernaLely lncreased and reduced wlLh uullzauon and
clearance belng Lralned.
Fartlek Training - classic Lactate Dynamics Training
8
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CenLly changlng rhyLhms - opumal lacLaLe dynamlcs Lralnlng

1ralnlng Loo fasL Lhen Loo slow
eLer !ohn L 1hompson, 1993
'LlghL'
larLlek
www.newintervaltraining.com
Average
Speed
'Pard'
larLlek
What is the New Interval Training?
- 'lnLerval 1ralnlng' ls slmply and very speclcally any repeuuon
Lralnlng where Lhe Lralnlng eecL Lakes place durlng Lhe
recovery lnLervals beLween Lhe fasLer paced runs
- 'New lotetvol 1tololoq ls slmply a Lype of LacLaLe uynamlcs
1ralnlng and very speclcally, repeuuon Lralnlng where whaL Lhe
aLhleLe does durlng Lhe 'recovery lnLervals' ls cruclal and has a
profound eecL on Lhe Lralnlng of Lhe meLabollc energy sysLems
- whaL Lhe aLhleLe does ls an acuve, 'roll-on' runnlng recovery
- Lhe eecL of Lhls acuve 'roll-on' runnlng recovery ls Lo Lraln Lhe
body's uullzauon and clearance of lacLaLe
- Lhls ln Lurn develops Lhe synerglsuc relauonshlp beLween Lhe
aeroblc and lacLaLe energy sysLems.
4
Warm
up
Traditional Repetition Training
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ASSlvL / lnAC1lvL ln1L8vALS
1radluonal 8epeuuon 1ralnlng - breaklng a dlsLance lnLo smaller dlsLances
whlch are repeaLed - 'repeuuons'
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New Interval Training
Ac1lv kOll-ON kcOvk lN1kvAl5
1he 1ralnlng LecL Lakes place ln Lhe AC1lvL '8CLL-Cn' 8LCCvL8? ln1L8vALS
eLer !ohn L. 1hompson, 1993
Warm
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1lme
8ecovery slows Loo much, Lhen speeds up Loo much
New Interval Training: the Roll-on Recovery
lasLer
8epeuuon
lasLer
8epeuuon
lasLer
8epeuuon
lasLer
8epeuuon
8ecovery lnLerval aL one rhyLhm- funcuonal lacLaLe dynamlcs Lralnlng
Acuve
8oll-on
Acuve
8oll-on
Acuve
8oll-on
Acuve
8oll-on
13
What are the benefits of New Interval Training?
1he cumulauve physlologlcal eecLs of Lhe acuve roll-on
recoverles of New lotetvol 1tololoq lnclude:
more mlLochondrla
more emclenL mlLochondrla
more emclenL MC1s - Lhe lacLaLe LransporLers
ralsed C8LA or LacLaLe 1hreshold
lmproved runnlng economy
lncreased vvC2max
lncreased LllmvvC2max.

3
What are the benefits of New Interval Training?
Addluonal cumulauve eecLs of Lhe acuve roll-on recoverles of
New lotetvol 1tololoq lnclude:
greaLer resulLs from lower lnLenslues of Lralnlng
lmproved awareness of runnlng rhyLhms and paces
lmproved concenLrauon and focus
aLhleLe responslblllLy for rhyLhms and roll-ons
runnlng Lhrough Lhe nlsh
more en[oyable Lralnlng.

17 2012 1rlals SuperCllnlc - eLer !ohn L 1hompson - www.newlnLervalLralnlng.com
Who Uses It?
!asson 8egashe, 1anzanla
lrom 10,000m pr of 30:38 Lo 29:18 ln 8 weeks wlLh New lotetvol 1tololoq
Sammy Macharla, kenya
approached by a kenyan male ln hls laLe 20s who wanLed Lo become a
runner - havlng never Lralned or raced prevlously - uslng Lhe New lotetvol
1tololoq meLhod wlLhln 9 monLhs of sLarung runnlng ran 13:19 for 3000m
Mark klpLoo's prs: 3000m 7:32.97 (2009), 3000m 12:33.46 (2010), 10000m
26:34.64 (2011), x MaraLhon 1:00:29 (2011)
Cennady Suvorov, 8ussla
leadlng endurance coach - Culnara SamlLova-Calklna and Anna Almlnova
Culnara Calklna's range of dlsLance runnlng ablllues:
3000s/c 8:38.81 W8 17
Lh
AugusL 2008
3000 14:33.13 19
Lh
!uly 2008
800 2:00.29 31
sL
May 2009
1300 4:02.34 12
Lh
!une 2009
3000 8:42.96 24
Lh
May 2008
18
How Do You Use It?
Lxample
- 1radluonal 8epeuuon 1ralnlng sesslon:
12 x 400 (3000) [90" resL or [og]
converLed now becomes:
- a New lotetvol 1tololoq sesslon:
12 x 400 (3000) [100m r/o] - or beuer:
3 x 4 x 400 (3000) [100m r/o and 3' easy runnlng] - or beuer sull:
3 x 4 x 400 (3000, 1300, 3000, 3000) [100m r/o and 3' easy runnlng]
Converting to New Interval Training
1o converL any 1radluonal 8epeuuon 1ralnlng sesslon lnLo a
New lotetvol 1tololoq sesslon slmply follow Lhese converslon
sLeps:

SLep 1 - lnLroduce acuve roll-on recoverles
SLep 2 - 8educe Lhe pace of Lhe sesslon by one pace, or keep Lhe
pace Lhe same and make Lhe sesslon lnLo smaller seLs
SLep 3 - osslbly vary Lhe pace of Lhe fasLer repeuuon runs ln Lhe
seLs and sesslon Lo uullse and clear dlerlng amounLs of
lacLaLe ln Lhe roll-on recoverles
SLep 4 - llnlsh each seL and Lhe sesslon wlLh a roll-on recovery.
6
Step 1 - Introduce Roll-on Recoveries
Lhe roll-on should noL be overly long and aL a pace conLrolled
by Lhe aLhleLe
a recovery of 100m 'roll-on' could be eecuve for Lhe example
sesslon - buL Lhe lengLh of Lhe roll-on could be any dlsLance,
100m, 200m, 300m, 400m, eLc. - usually from one quarLer Lo
one half Lhe dlsLance of Lhe fasLer repeuuon buL may be up Lo
equal Lhe dlsLance
Lhe goal ls noL Lo slow down suddenly aL Lhe end of Lhe fasLer
repeuuon and Lhen speed up as Lhe nexL repeuuon approaches
buL Lo Lransluon smooLhly and qulckly from Lhe pace of Lhe
fasLer repeuuon Lo Lhe pace of Lhe 100m roll-on recovery.
What makes a Roll-on Recovery?
for a developlng aLhleLe Lhe recovery 100m roll-on mlghL
naLurally Lake 30-33 seconds - a uer and/or more experlenced
male or female aLhleLe may well cover Lhls 100m naLurally ln
20-23 seconds
coverLly ume Lhese recoverles and lf Lhe aLhleLe sLarLs Lo
deLerloraLe slgnlcanLly from Lhe recovery ume Lhey had
commenced Lhe seL wlLh - Lake a longer, less acuve break of 3
Lo 3 mlnuLes easy runnlng, before conunulng wlLh Lhe seL
Lhey should be naLural and noL be 'forced' or Lo a speclc ume
as Lhe aLhleLe becomes uer and Lhelr lacLaLe shuule ablllues
develop Lhe roll-on recoverles wlll naLurally become fasLer.
Technical Development for Endurance Athletes
1hls covers Lhree prlnclpal areas:
ueveloplng an emclenL blomechanlcal acuon
ueveloplng Lhe sklll of funcuonal suness
relaLed back Lo klneuc energy producuon
ueveloplng Lhe rhyLhms of runnlng
relaLed back Lo developlng meLabollc emclency.
Running Rhythms and Pace
'ace' ln repeuuon Lralnlng means:
1be toooloq tbytbm tbe otblete woolJ ose lf tbey wete tocloq tbot Jlstooce
toJoy - oot tbelt petsoool best
example: '3000m pace' means Lhe runnlng rhyLhm for Lhls repeuuon wlll be
Lhe same rhyLhm as Lhe aLhleLe would have used lf Lhey had been raclng a
3000m race LhaL day. Slmllar Lo 8owerman's 'daLe pace' buL ...
coaches plannlng runnlng sesslons should noL use 'LargeL umes' for Lhelr
aLhleLe's repeuuon Lralnlng
for example: a 64" ume for 400m mlghL be an 'easy' eorL for an aLhleLe on a
day when Lhey are 'fresh'
Lhe same ume of 64" may feel much harder and produce a dlerenL
physlologlcal response lf Lhe aLhleLe ls very faugued from Lralnlng or from
oLher Lhlngs ln Lhelr llfe and/or Lo Lhe local envlronmenLal condluons
wlLh Lralnlng groups - uslng umes may L one or Lwo aLhleLes ln Lhe group
buL noL mosL of Lhe aLhleLes ln Lhe group - uslng 'pace' means LhaL every
aLhleLe Lralns aL Lhelr lndlvldual rhyLhms and level of performance.
7
Developing Running Rhythms
use Lhe Porwlll '4 Seconds 8ule' as a gulde Lo dlerenual
runnlng rhyLhms
ad[acenL paces such as 1300 and 3k or 3k and 10k paces
should dler by 4 seconds per 400m and 1 second per 100m.
23
400m
llnlsh/SLarL
100m
200m
300m
800 pace
1300 pace
3k pace
3k pace
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Cpuonal
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may be
[usL 'easy
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New Interval Training: Multi-Pace Sets
1he 1ralnlng LecL ls enhanced as Lhe aLhleLe uullses and clears dlerlng
amounLs of lacLaLe ln each AC1lvL '8CLL-Cn' 8LCCvL8? ln1L8vAL
800m PACE
1500m PACE
3000m PACE
5000m PACE
10000m PACE
! MAR PACE
MAR PACE
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Cpuonal
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800m PACE
1500m PACE
3000m PACE
5000m PACE
10000m PACE
! MAR PACE
MAR PACE
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New Interval Training: Multi-Pace Sets
1he 1ralnlng LecL ls enhanced as Lhe aLhleLe uullses and clears dlerlng
amounLs of lacLaLe ln each AC1lvL '8CLL-Cn' 8LCCvL8? ln1L8vAL
- 8epeuuon 1ralnlng
- breaklng a LoLal dlsLance lnLo smaller unlLs whlch are
repeaLed - hence repeuuons or reps
- lnLerval 1ralnlng
- a speclc Lype of repeuuon Lralnlng
- Lhe Lralnlng eecL occurs speclcally ln Lhe lnLerval beLween
Lhe fasLer secuons or repeuuons
- New lotetvol 1tololoq
- a speclc Lype of lnLerval Lralnlng
- Lhe meLabollc Lralnlng eecL on lacLaLe uulllzauon and
clearance occurs speclcally ln Lhe lnLerval beLween Lhe
fasLer secuons.
Review - Repetition Training, Interval Training and
New Interval Training
8
1hlnk crlucally abouL recovery and resL durlng a sesslon ln
order Lo produce Lhe opumal Lralnlng eecLs
uevelop runnlng rhyLhms LhaL place Lhe responslblllLy and
conLrol of Lhe process ln Lhe hands of Lhe aLhleLe
A sLable opumal process ylelds Lhe opumal ouLcomes.
Take Away Thoughts:
1hank you for your auenuon and
conLrlbuuons
Addendum
1he followlng slldes explaln slmply some of Lhe sclence behlnd
loctote uyoomlcs 1tololoq and Lhe New lotetvol 1tololoq
All of Lhese and much more background ls freely avallable on
Lhe lnformauonal, non-commerclal webslLe:
Original vs. New Interval Training
Lhe only slmllarlLy beLween Lhe orlglnal lnLerval 1ralnlng and
New lotetvol 1tololoq ls LhaL Lhe Lralnlng eecL Lakes place
speclcally ln Lhe lnLerval beLween Lhe fasLer repeuuons
whlle Cerschler's lnLerval 1ralnlng Lralns Lhe developmenL of
Lhe hearL durlng Lhe recovery lnLervals - Lhe New lotetvol
1tololoq, durlng Lhe recovery lnLerval, Lralns Lhe developmenL
of Lhe meLabollc energy sysLems' funcuon.
9
Energetics and Running Performance
Lndurance runnlng performance ls concerned wlLh energy
producuon, managemenL, uullzauon and expresslon
LnL8C?
from klneuc
sources
LnL8C?
from MeLabollc
sources
1C1AL LnL8C?
Lxpressed ln runnlng
8loenergeucs 8loklneucs
newsholme LA, 1 Leech & C uuesLer 1994
Glycolysis revisited
!!!
C8LA1lnL PCSPA1L
"#$%#%&!
CL?CCCLn
lA1
Lnergy for
ConLracuon
A1
Au+
8C1Lln
Fuel Sources for ATP Production
LacLaLe ls now recognlsed for lLs lmporLanL meLabollc funcuons and ls a key subsLance used Lo
provlde energy, produce blood glucose and llver glycogen and promoLe survlval ln sLressful
slLuauons. Cxldauon of lacLaLe ls one of our mosL lmporLanL energy sources. ln hlghly oxldauve
muscle bres, lacLaLe ls Lhe preferred fuel source." 8rooks CA 1988
LacLaLe SysLemproduclng lacLaLe Lo uullse as preferred Aeroblc SysLemfuel
MLuluM
AL8C8lC S?S1LM
LAC1A1L S?S1LM
#%'($' )*)%&+
%,+&!
0 sec 10 sec 3 mln 2 hrs +
PlCP
AL8C8lC S?S1LM
LAC1A1L S?S1LM
#%'($' )*)%&+
#%'($' )*)%&+
LCW
AL8C8lC S?S1LM
%,+&!
2 hrs + 10 sec 3 mln 0 sec
,
-
%
&
-
)
,
%
*
!
The Interplay of the Energy Systems over Time www.newintervaltraining.com
. !. L. 1hompson, 2010, 2011
LAC1A1L S?S1LM
10
uevelop lacLaLe shuule ablllues
uevelop acldosls
Lolerance ablllues
Compeuuon
erlod
New Interval Training - through the Macrocycle

Peter Thompson-Design More Effective Sessions With New Interval Training

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Peter Thompson-Design More Effective Sessions With New Interval Training

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