I actually just found some old notes of mine back when I was doing a good amount of research on running, if anyone is interested then here it is. Feel free to correct any mistakes I may have made, or help improve on it.
Base training phase/Summer training and off season track
-6-12 week base period
-Long runs
a) surges in middle of run
-allow at least the last 10 minutes of the run to allow you to run off the lactic acid
b) 60% of your max HR
c) Roughly 20% of your weekly mileage
d) You can throw in some moderate miles in there, but not to many to make you to tired the next day
-Threshold runs
-Tempo runs
-Fartlek runs
-to maintain turn over during the Summer
-Hills
-to build strength
-Strides
-CV training
-doubles
Peaking (A week or two out before district)
-Repetition runs e.g. 600m, 300m
-Interval training e.g. 400m/200m
-VO2 max training
a)this is good because instead of using the extra energy to run 6-7x800m you could use that spare energy to work on speed, or hills
b)it also simulates a race since you're closing/ending fast
Track season
-Mixed training e.g. 5x800m 5 minutes rest and then 4-5x200m
-Rep threshold workouts e.g. 1000m, 1600m reps
-VO2max workouts e.g. 800m reps
Time trial
-Time trial at 97% effort
-its hard to run at 100% effort when you aren't running with proper competition and the psychological mindset before and during a race
Doubles
-running two runs in one day
-after the first run, rest at least 6-8 hours before you run your second one
-the first run is usually a harder workout, while the second one is a recovery run
-sometimes both runs will be easy runs ex: 5 miles easy AM, 4 miles easy PM=9 miles for the day
-pros: lower impact, and less stress on the body than running all of it at once
-cons: not getting the full aerobic benefit that you would be getting from running one longer run
Specific training for runners (individualization)
-Not everyone runs the same times
-Group people up into CURRENT fitness
Different types of training
-Heart rate (HR)/Zone training
a) training at a specific HR/zone i.e. zone 1-5
b) you burn more calories when you run at a lower HR
-Pace training
a) training off of a specific set goal pace for a workout
-you should really be training off of CURRENT fitness and not GOAL pace
-Effort training
a) training off of effort/feel, its good so you don't stress about a pace, you just run. Can also be helpful for day when you feel super good or bad
-CONS: may run faster than you think you're going, which will tire you out more than just going off of pace
Race strategy
-Race WITHOUT a watch
Nutrition
-Glucose/glycogen
-Protein
-Healthier food options, e.g. Grape nut for cereal, halo top for ice cream, PB fit for peanut butter, etc.
-Chocolate milk
Sleep
-8-10 hours
Strength training
-Weights
-strength legs, i.e. squats, shoulders, back, and triceps
-Calisthenics
-push ups, abs, lunges, calf raises, air squats
-Abs
-Cross training
-Myrtl/SAM training (by Jay Johnson)
Core training
-Importance of abs
a) keeps posture upright while you get tired during a race, allows for better oxygen flow through lungs
Injury prevention
-Most importantly LISTEN TO YOUR BODY!!!
-Strength training around specific muscle, tendon, and bones
-ex: if you're having shin problems strengthen quads, and do toe and heel walks
-There's a difference from pushing past soreness, and pushing past pains
-if you push past pain, you'll injure yourself
-Signs of iron deficiency
-paleness, shortness of breathe, feeling fatigued
-hurdle hip mobility
-keep your easy days easy, and your hard days hard
-2 weeks "on" higher mileage, 1 week "off", i.e. dropping mileage e.g. running 35 mpw for 2 weeks then dropping it to 25 mpw
Science behind running
-Muscle fibers
-Capillary
-Mitochondria
-VO2 max
a) determined by size of heart, etc.
-Pacing correctly
-endorphins
-biomechanics
-running economy
-metabolic system
-ATP system
-cortisol
-epinephrine
-norepinephrine
Proper running shoes
-What shape is your foot? I.e. high arch, low arch, flat footed?
-what's your footstrike? I.e. pronate, over pronate, heel, mid, and fore foot strike etc.
Don't race with a watch
-Don't get distracted by pace
-race by effort and chasing down competition
Recovery
-Eat right
a)healthy meals eat 3-5 times a day, 4-5 times being snacks in between the day
-STRETCH, STRETCH, STRETCH
a) always do static stretching AFTER after a workout and not before. You should do dynamic warm ups before a workout
-Roll out via stick and/or foam roller
-Ice via ice bath, ice bags, bio freeze, and/or add heat to muscle soreness/pain
-GET ENOUGH SLEEP 8-10 hours
-If you're feeling super fatigued then run easy, or take a day or two off and do everything you can to recover properly
-Properly warm-up and cool down for a workout
-hurdle mobility
Off days
-1-2 times a week, don't do to much to allow your body recover quicker, you can still of course walk around, play some frisbee
-Active recovery
a) riding a bike, swimming/aqua jogging, walking, low impact exercise to help get the blood flowing for faster recovery
Time off of training (1 week off after season)
Max HR is lower in the morning and higher in the evening
Footstrike
-heel
a)DON'T run like this!
-midfoot
-forefoot
Running calculators
-running2win calc
-Jack Daniels VDOT calc
-the Tinman's calc
Running mechanics
-strides to work on it
How to deal with failure/bad workouts
-thinking about quitting running
When to purchase shoes and where
-running warehouse
-jack rabbit
-running guru for the lowest price
-buy shoes on sale, never at full price
-buy on the off seasons when they are there cheapest