Host:
- Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
- Coach Tim: MBA, CPT, PES, FNS
Summary:
Coach Donald & Coach Tim scratch the surface of endurance training, and discuss the physiological adaptations as well as different types of training stimulus. The coaches touch on heart rate zone models, high-intensity interval training and biological responses to jogging, running and sprinting.
Key Discussion Points:
- Cross-country season update
- Great Race recap
- Physiological adaptations to increased running volume
- Heart rate zone training
- Stimulus/training adaptation to different types of running workouts
- High-intensity interval training
- Webinar Pitch, Outro & Feedback
Noteworthy Moments/Quotes:
- 1:45 - The coaches introduce the topic of conversation, and lay the groundwork for the discussion.
- 3:15 - Coach Tim talks about his personal journey with distance running.
- 7:34 - The coaches talk about their recent Coaching Moments, and chat about their cross-country season highlights.
- 14:15 - Addressing common assumptions and misconceptions in distance running and training.
- 17:28 - Coach Donald’s leg falls asleep, and he shares a funny anecdote about it.
- 18:30 - The coaches chat about the fact that more isn’t always better, but that more can be effective and how to properly condition to be able to effectively absorb more mileage.
- 19:50 - A discussion on the physiological changes and adaptations to running.
- 28:05 - Coach Tim unpacks heart rate zone training, and explores the nuances to the prevailing five-zone model.
- 33:53 - The coaches explore LSD runs, tempo runs, lactate threshold and Vo2 max.
- 38:48 - Coach Donald dives deep into lactic acid, lactate, pyruvate, acidosis and oxidative capacity.
- 45:15 - Exploring high-intensity training as it relates to recovery needs, and highlighting density, volume and intensity as well as the “talk test.”
- 52:04 - The coaches ask for listener feedback, get slightly distracted, pitch the webinar and then sign off.
Resources Mentioned:
Actionable Takeaways:
- Run easy most of the time and run fast some of the time, but never do all your workouts at the same pace!
- When increasing training volume, focus on frequency first, duration second and intensity third.
- Heart rate zone training is a useful way to approach things, but is much more nuanced than it seems on the surface.
- Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!
Next Episode Teaser:
In Season 2: Episode 3, Coach Donald geeks out about the physiology of sprint training while Coach Tim just tries to keep up and apply the principles to the world of distance running.
