A Longitudinal Case Study of the Training of the 2012 European 1500 m Track Champion
Abstract
The purpose of this study was to present the training of the European 1500 m track champion of 2012. Data from the training diaries were used to describe (a) the average training load (km/week–1), and (b) the distribution of training at different intensities based on his heart rate (HR) as a percentage of maximum heart rate (% HRmax) and on lactate measurements.
In 2012, 68.5% of the total training load during the period from January to the middle of March was performed with HR between 65 and 75% of HRmax, 26.1% was performed as anaerobic threshold training, HR 82 -92% of HR max and 3.8% was performed as aerobic high intensity training, HR 92-97% of HR max. Only 1.5% was performed as anaerobic training. During the track competition season, the percentage of training performed at low intensity increased to 73% as a result of some training loads at anaerobic threshold pace were replaced by some more intensive aerobic and anaerobic training sessions, requiring a lower training load. High proportion of interval training close to the anaerobic threshold might have led to excellent racing performance for this runner.
Keywords
- Training volume
- Training intensity
- Anaerobic threshold training
Middle-Distance Training Overview
Workout Categories and Adaptation Goals
-
Low Intensity Training (65-75% HRmax)
- Adaptation Goals: Improve aerobic endurance, increase fat oxidation, enhance recovery, and reduce injury risk.
- Prescriptions: Long runs, tempo runs, and easy-paced sessions.
-
Anaerobic Threshold Training (82-92% HRmax)
- Adaptation Goals: Enhance lactate threshold, improve VO2 max, and increase anaerobic capacity.
- Prescriptions: Interval sessions, tempo runs, and hill repeats.
-
Aerobic High Intensity Training (92-97% HRmax)
- Adaptation Goals: Maximize VO2 max, improve neuromuscular coordination, and enhance speed endurance.
- Prescriptions: Short, high-intensity intervals, track sessions, and speed work.
-
Anaerobic Training (< 97% HRmax)
- Adaptation Goals: Increase anaerobic capacity, improve sprint mechanics, and enhance power output.
- Prescriptions: Short sprints, plyometrics, and resistance training.
Training Load Distribution
Key Coaching Points
- Balanced Training Load: Maintain a balanced training load with a high proportion of anaerobic threshold training to optimize performance.
- Adaptive Training: Adjust training intensity and volume based on competition demands and recovery needs.
- Recovery Focus: Emphasize recovery during the competition season to maintain high-intensity training without overtraining.
Introduction
Performance in distance running events is affected by a variety of physiological factors such as maximal oxygen uptake (VO₂max) (Billat et al., 2001), running economy (Jones, 2006), velocity at the anaerobic threshold (vAT) (Maffulli, Capasso, & Lancia, 1991), the velocity at VO₂max (Bosquet, Leger, & Legros, 2002; Daniels & Scardina, 1984), anaerobic power, muscular strength, and neuromuscular characteristics (Jung, 2003). 1500 m track running demands an energy supply from aerobic as well as anaerobic metabolism. Spencer and Gastin (2001) tested highly trained runners competing at distances from 200 m to 1500 m and calculated the metabolism for the 1500 m race (n = 5) to be 84 ± 3% aerobic and 14.6 ± 2.4% anaerobic.
How to best train for improving aerobic capacity in distance runners is a heavily debated topic among both researchers and coaches (Brandon, 1995; Midgley, McNaughton, & Wilkinson, 2006; Seiler & Tønnessen, 2009). Studies on moderately and well-trained endurance athletes have demonstrated an increased VO₂max as a result of replacing training executed at low and moderate intensities with high-intensity interval training (Helgerud et al., 2007; Laursen & Jenkins, 2002; Smith, Coombes, & Geraghty, 2003). However, there is a contrast between these laboratory studies lasting 5–10 weeks and empirical descriptions of how elite runners actually train (Seiler & Tønnessen, 2009). Indeed, there are few descriptions of the distribution of training at different intensities by elite distance runners (Billat, et al., 2001; Robinson et al., 1991). Moreover, these studies analyzed training performed at different intensities for only 6–12 weeks’ duration.
Methods
Collection of Training Data
Training data from the seasons 2008, 2009, 2010, 2011, and 2012 were collected from his training diaries. From the start of the 2008 season, the athlete used a heart rate (HR) monitor on all running sessions. From the 2010 season, in addition to recording his HR, blood lactate level was measured on all interval training sessions by using Lactate Pro LT-1710TM. During an interval training session consisting of e.g., 12 x 1000 m, lactate was typically measured immediately after the third, seventh, and the last 1000 m.
Intensity Zones and Training Load
Training intensity was based on a distribution of training into three aerobic-specific and two anaerobic-specific intensity zones. A distribution of aerobic training in three zones has been used in studies where intensity has been related to ventilation and lactate. Training at an intensity below the first lactate threshold (LT1) and ventilatory turnpoint (VT1) (zone 1 in Table 1) is defined as low-intensity training. Zone 2 is classified between VT1/LT1 and VT2/LT2. Zone 3 is training performed at intensities between VT2/LT2 and VO2max (Lucia, et al., 1999; Lucia et al., 2003; Seiler & Kjerland, 2006). In Table 1, these three aerobic zones are adjusted to this athlete’s training regime. In addition, Table 1 contains two anaerobic zones. Zone 4 training is anaerobic lactacid training. The athlete in this study classifies all intensive training sessions, except sprint training, where lactate is measured to be > 6.0 mmol/L in this zone. Zone 5 is alactacid anaerobic training. Sprint training and strides over distances from 60- to 100 m are listed in zone 5. The frequency of training (units per week) and the average weekly running distance (km per week) were recorded. The training loads (km per week) were also classified according to the prescribed intensity zones in Table 1.
Table 1: Standardized Intensity Zones
| Training Zone/Kind of Training | Lactate (mmol/L) | HR as % of HRmax | Physiological Adaptation |
|---|
| 1 Easy and moderate continuous running | 0.7-2.0 | 62-82% | Restitution and running economy |
| 2 Threshold intervals | 2.0-4.0 | 82-92% | Anaerobic threshold pace |
| 3 Harder aerobic intervals | 4.0-6.0 | 92-97% | VO2max / aerobic capacity |
| 4 Fast repetitions over shorter distances. Hills or track training at 800m and 1500m pace | > 6.0 | > 97% | Anaerobic capacity (Anaerobic lactacid) |
| 5 Sprint and strides | Speed training (anaerobic alactacid) | - | - |
Instruments
A heart rate monitor (Polar Sports Tester, Polar Electro Oy, Kempele, Finland) was used in all running sessions between 2008 and 2012. Training intensity was also measured during interval training sessions by sampling lactate using a Lactate Pro LT-1710TM analyser (ARKRAY Inc., Kyoto, Japan). Training performed at intensities around 90% of HRmax is referred to as the anaerobic threshold intensity. Measurements of this athlete’s individual anaerobic threshold show that his HR at vAT was in this area (Tjelta, Tjelta, & Dyrstad, 2012). A HR between 82-92% of HRmax and a lactate level between 2.0 and 4 mmol/L were classified as anaerobic threshold training (zone 2 in Table 1).
Results: Training from Age 17 to 21 Years
Average Training Volume and Intensity Zones
The average training volume (km/week) and the distribution of training at different intensities per week during the 10 weeks from January to the middle of March from age 17 to 21 years in the period 2008-2012 is shown in Fig 1. Further training such as strength training, drills, and stability training was performed once or twice a week but is not recorded in Fig 1. His progression as a runner is shown in Table 2 as the best results at different ages for the 800, 1500, and 3000 m distances.
Fig 1. Average total running volume (km/week) and average running volume in different intensity zones during 10 weeks from January to middle of March in the years 2008-2012
0
20
40
60
80
100
120
140
160
180
2008 2009 2010 2011 2012
zone 5
zone 4
zone 3
zone 2
zone 1
Progression as a Runner
Table 2: Time at Different Ages on the Distances 800 m, 1500 m, and 3000 m
| Age | 800 m | 1500 m | 3000 m |
|---|
| 17 | 1:52.51 | 3:50.63 | 8:17.96 |
| 18 | 1:51.34 | 3:44.53 | 8:08.69 |
| 19 | 1:50.84 | 3:38.61 | 7:58.15 |
| 20 | 1:48.60 | 3:39.50 | - |
| 21 | - | 3:35.43 | - |
Training Details at Age 17
In 2008, at the age of 17, he won the youngest class in the Norwegian junior cross-country skiing championship in freestyle. At this age, he was also one of four Norwegian junior runners who finished second in the team competition in the European Cross Country Championships (Tjelta & Enoksen, 2010). During the winter season, at the age of 17 years, his average training load differed from one week to another depending on to what extent he was doing cross-country ski training and competing in ski competitions. The ski training sessions were normally longer than the running sessions. In a “typical running week” in February and at the beginning of March, he ran an average of 111 km. A standard training week in this period at the age of 17 years typically involved a session of 10 × 1000 m with 1 min recovery and with a HR from 85 –90% of HRmax and a lactate level from 2.5–4 mmol/L. In addition to running and skiing sessions, he did general strength training twice a week. At the age of 17 years, he trained 8–10 sessions per week and took part in 38 races including 11 cross-country skiing competitions. During the track competition season in 2008, the frequency of interval sessions at an anaerobic threshold pace decreased, and the number of sessions at 800 m and 1500 m racing pace (zone 4 sessions) increased. However, the total training load performed in a single training session in zone 4 was rather small, resulting in the percentage of total training performed in zone 1 becoming greater than in the winter season.
Training Leading Up to an Important Race at Age 17
Table 3: Eight Days of Training Leading Up to an Important Race
During seven days prior to the race day, he ran a total of 113.7 km. 99 km (87%) were executed below his anaerobic threshold (zone 1) with a HR ranging from 131 to 144 bpm. Having a HRmax of 195 bpm at this age, the athlete performed his zone 1 training.
Middle-Distance Training Overview
Training Plan Leading Up to an Important 1500m Competition
July Training Schedule
| July | Morning session | Afternoon session |
|---|
| 1st | 40 min easy continuous running (HR =138) | 17 min jog + drills + 4 x 100 m strides + 8 x 1000m (average time: 3:12, recovery = 1 min.) + 6 x 100m strides + 12 min easy running |
| 2nd | 40 min easy continuous running (HR =140) | 50 min easy continuous running (10.5km) (HR =138) |
| 3rd | 40 min easy continuous running (HR =144) | 20 min jog + drills + 4 x 100m strides + 4 x 300m (46.2, 47.3, 45.8, 46.5) + 5 x 200m (29.5, 29.5, 29.4, 28.9, 28.7) + 2 x 150m (19.8, 18.8) + 11 min easy running |
| 4th | 40 min easy continuous running (HR =142) | 53 min easy running (HR = 143) + drills + 4 x 90m strides |
| 5th | 40 min easy continuous running (HR =138) | 20 min easy running, drills + 4 x 90m strides + 3 x 400m (61.1, 63.1, 60.4) + 3 x 200m (29.5, 29.5, 29.4) + 11 min easy running |
| 6th | 30 min easy continuous running (HR =136) | 30 min easy continuous running (HR =138) + 4 x 90m strides |
| 7th | 30 min easy running (HR=131) | 30 min easy running (HR =134) + 4 x 90 m strides |
| 8th | 3 km easy running + 2 x 100m strides | 1500m race: 3:51.56 (personal record). Warm up: 25 min jog + drills + strides. 20 min jog after the race. |
Training Load and Adaptation Goals
From the age of 18 years, he decided to focus on distance running for the coming years. During 2009 and 2010, he gradually increased his total weekly training load from an average of 100 –110 km/week in 2008 to an average of 140 km/week in 2010. He also increased the number of training sessions performed at an anaerobic threshold pace from two to three times per week during the winter season in 2008, to four in 2010. In 2010, he set a Norwegian junior record for the 1500 m, running 3:38.61 min.
In January 2010, he tested VO2max and velocity at anaerobic threshold (vAT) at the Norwegian Olympic Training Centre. VO2max and vAT were 84.4 ml/kg/min and 18.2 km/h, respectively. The vAT test was carried out.
Middle-Distance Training Overview
Workout Categories and Adaptation Goals
When testing vAT and VO₂max in 2010, the athlete used VO₂ = 0.190 ml ∙ kg⁻¹ ∙ km⁻¹, running at a pace of 16 km ∙ h⁻¹ with a 1.7% gradient. This is the lowest use of energy (the best running economy) at this pace recorded among 34 runners who have been participants in different distance projects under the supervision of the Norwegian Athletic Federation during the last 25 years (Tjelta, Tjelta & Dyrstad, 2012).
Most of the subject’s 2011 season was spoiled because of a stress fracture. After recovering from injury, he started training for the 2012 season at the beginning of November 2011. The average training load in November and December (build-up period 1) was 146 km ∙ week⁻¹; from January to the middle of March (build-up period 2), it was 156 km ∙ week⁻¹; and from the middle of March to the end of May, it was 150 km ∙ week⁻¹ (pre-competition period).
In the week of June 18–24, 2012 (the week before the European Championships), he ran a total of 145.5 km. Of the weekly training load, 27.9% (40.2 km) was performed at intensities at or above the anaerobic threshold pace (30 km in zone 2, 8 km in zone 3, 1.2 km in zone 4 and 1 km in zone 5). In the training week leading up to the European Championships, the amount of training at an anaerobic threshold pace was reduced as well as the total amount of training. This week is listed in Table 4.
Training Load Distribution
The average training load and the distribution of training at different intensities during 10 weeks from January to the middle of March in the years from 2008 to 2012 are shown in Fig 1.
Training Overview for Middle-Distance Runners
Training Volume and Intensity Adjustments
The reduction of training volume combined with high-intensity training the week before major competitions like the European Championship and the Olympic Games is in accordance with recommendations given by Shepley et al. (1992), who examined the effect of three different tapers in highly trained middle-distance runners.
Training Intensity Distribution
The optimal distribution of training at different intensities for elite athletes in endurance events is debatable. According to Seiler & Tønnessen (2009), 80% of low-intensity training (below the anaerobic threshold) and 20% of high-intensity training (at and above the anaerobic threshold) yield excellent long-term results. This 80:20 ratio was also found among successful Norwegian junior and senior runners (Enoksen; Tjelta & Tjelta, 2011; Tjelta & Enoksen, 2010). This same ratio characterized the training of the runner in this study at the ages of 17 and 18 years. From the age of 19, his amount of training at and above the anaerobic threshold pace increased to 33% during the 2012 build-up periods (from November 2011 until the middle of March 2012). This came from an increasing number of anaerobic threshold sessions. In January and February 2012, he usually performed two threshold sessions (zone 2 training) on the same day, for example, 5 × 6 min in the morning session and 12 × 1000 m or 25 × 400 m in the evening session. This he typically performed two days per week. In addition to these four zone 2 sessions, he normally did one weekly session in zone 3 (i.e., 20 × 200m hill running).
Competition Season Adjustments
During the competition season in 2012, the distribution of his training at different intensities differed more from week to week than during the build-up periods. In competition-free weeks, the distribution between low- and high-intensity training could be 75:25, and in an important competition week, it was 80:20. A higher percentage of low-intensity training was performed in the competition season because some high-load anaerobic threshold sessions were replaced by sessions in zones 3 and 4, which incorporate a lower training load.
Benefits of Anaerobic Threshold Training
The high proportion of interval training close to the anaerobic threshold might have led to:
- Improvements in racing performance (from 3:50.63 in 2008 to 3:35.43 in 2012 for the 1500 m),
- Excellent aerobic capacity (VO2max, 84.4 ml/kg/min in 2010),
- High vAT (18.2 km/h in 2010),
- Good running economy (the best result among 34 Norwegian elite distance runners).
Both the athlete and his coach stressed that the advantage of anaerobic threshold training compared with more intensive interval training was that the athlete could tolerate a high load on each workout. They claimed that it would have resulted in overtraining if the intensities of these sessions had been higher. This is in agreement with the suggestion that high-intensity training should be balanced with sufficient recovery to prevent overtraining.
Conclusion
This paper has analyzed the training performed by the 2012 European 1500 m track Champion from an age of 17 in 2008 until an age of 21 in 2012. During this period, he gradually increased his average weekly training volume from 100–110 km/week in 2008 to 145-160 km/week in 2012. During the build-up periods in 2012, 33% of his training volume was performed as interval training at and above his anaerobic threshold. This high volume of interval training typically performed in 5 weekly sessions in 2012 might have given an advantageous contribution to his VO2max, vAT, running economy, and to his progression as a runner.
References
- Billat, V. L., Demarle, A., Slawinski, J., Paiva, M., & Koralsztein, J. P. (2001). Physical and training characteristics of top-class marathon runners. Medicine & Science in Sports & Exercise, 33, 2089-2097.
- Billat, V. L., Flechet, B., Petit, B., Muriaux, G., & Koralsztein, J. P. (1999). Interval training at VO2max: effects on aerobic performance and overtraining markers. Medicine & Science in Sports & Exercise, 31, 156-163.
- Bosquet, L., Leger, L., & Legros, P. (2002). Methods to determine aerobic endurance. Sports Medicine, 32, 675-700.
- Brandon, L. J. (1995). Physiological factors associated with middle distance running performance. Sports Medicine, 19, 268-277.
- Daniels, J., & Scardina, N. (1984). Interval training and performance. Sports Medicine, 1, 327-334.
- Enoksen, E., Tjelta, A. R., & Tjelta, L. I. (2011). Distribution of Training Volume and Intensity of Elite Male and Female Track and Marathon Runners. International Journal of Sports Science & Coaching, 6, 273-293.
- Esteve-Lanao, J., Foster, C., Seiler, S., & Lucia, A. (2007). Impact of training intensity distribution on performance in endurance athletes. Journal of Strength & Conditioning Research, 21, 943-949.
- Esteve-Lanao, J., San Juan, A. F., Earnest, C. P., Foster, C., & Lucia, A. (2005). How Do Endurance Runners Actually Train? Relationship with Competition Performance. Medicine & Science in Sports & Exercise, 37, 496-504.
