» Daniel Njenga began athletics as a steeplechaser, setting a world junior record in 1994. He has a marathon PR

of 2:06:16, with a second-place finish at Chicago in 2002. He finished third at Chicago in 2005 (2:07:14, shown here) as part of the 10-Kenyan sweep of the top places that year.

surmising, the long list of plausible factors proposed to explain their excellence falls short because these factors exist in other countries as well: simpler lifestyles, more active childhoods, living at altitude with tolerable training weather year-round, absence of dietary processed foods, hilly terrain for training, a desire to run fast enough to enter into the big bucks of big-time racing to provide a better life, and on and on. Sport science and the application of rigorous thought do provide some perspective. For example, although the VO,max and lactate thresholds of Kenyan runners and the results of their muscle biopsies are similar to those of European

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marathoners, it appears that Kenyan athletes do more of their training at or around race pace, which may increase their running economy. This might permit them to maintain race pace longer before fatigue slows performance.

REFERENCES

La Torre, A., F. Impellizzeri, A. Dotti, and E. Arceli. 2005. Do Caucasian athletes need to resign themselves to African domination in middle- and long-distance running? New Studies in Athletics 20(4):39-49.

Saltin, B., H. Larsen, N. Terrados, J. Bangsbo, T. Bak, C.K. Kim, J. Svedenhag, and C.J. Rolf. 1995. Aerobic exercise capacity at sea level and at altitude in Kenyan boys, junior and senior runners compared with Scandinavian runners. Scandinavian Journal of Medicine and Science in Sports 5(4):209-221. i

SPORTSMED SPECIAL SECTION

Scientifically Speaking, Less Can Be More If Quantity Gives Way to Quality.

BY BILL PIERCE, Ed.D.; RAY MOSS, Ph.D.; SCOTT MURR, Ed.D.; AND MICKEY MCCAULEY

unners are always searching for a magic formula for faster race times while dealing with limited time for training, trying to avoid or coping with an injury, and looking for a fresh approach to training. Many discover that while training for an optimal performance they suffer an injury, the effects of overtraining, or an imbalance in their work, family, and social responsibilities. Can high-quality training and faster performances be fit into a balanced, high-quality lifestyle? The Furman Institute of Running and Scientific Training (FIRST), estabprovide training information based on scientific principles, seeks to assist runners in establishing training programs that enable them to pursue their goal of running faster without sacrificing job, health, family, and friends. At the heart of the FIRST philosophy is the belief that most runners do not train with purpose. When runners are asked to explain their typical training week and the objective of each run, they are at a loss to explain why they do what they do. Not having a training plan that incorporates different distances, paces, and recoveries means that runners won’t reach their potential, nor garner maximum benefits from their investment in training time. The FIRST 3plus2 program makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury—all while producing faster race times.

THE FIRST 3PLUS2 TRAINING PROGRAM AND ITS COMPONENTS

Three high-quality runs each week—that’s the foundation of the breakthrough FIRST approach. The “3” runs—track repeats, tempo run, and long run—are

designed to work together to improve endurance, lactate-threshold running pace, and leg speed. For each run, FIRST prescribes specific paces and distances that are individually tailored to the runner’s fitness level. Having a specific goal for each training run is another of the program’s innovations. Most runners, when we ask them what they’re hoping to accomplish on a given run, answer with a blank stare. We strongly believe, “If you don’t know what you’re training toward, how can you possibly get there?”

The paces we prescribe are usually reported by runners as being faster than their normal running speed. Generally, this is because our Training with Purpose philosophy favors quality over quantity, intensity over frequency, fast running over the accumulation of miles. Basically, if you want to run faster, you need to train faster. In addition to fewer training runs, what sets the FIRST program apart from other training programs is that it emphasizes a faster pace for the long runs than is typically recommended. In our studies, we’ve discovered that focusing on a designated, demanding pace for the long runs prepares the runners physiologically and mentally for racing, especially for running marathons.

The physiological value of faster running is that it increases the muscles’ ability to metabolize lactate. Why is this important? The accumulation of lactate inhibits the availability of energy for muscular action. By being trained at a higher intensity, the muscle adapts to the increased energy demand by developing the ability to use lactate as an energy source, rather than have it simply accumulate in the muscle and blood as an impediment to performance.

The FIRST training program differs from the typical running program not only through its emphasis on intensity but also by building in more recovery time between running workouts. Without sufficient recovery, it is difficult to have quality workouts. Muscles need time to recover from the stress of hard workouts. That is, stressing specific muscle fibers repeatedly over days in the same pattern causes accumulated fatigue. However, using those same muscle fibers for a different type of activity will permit recovery and recharging of the muscle’s energy stores (glycogen). Thus, you can engage in another aerobic activity and reap the cardiorespiratory benefits while the muscle fibers used in running are recharging for the next hard running workout.

Specifically, the three high-quality runs are designed to stimulate adaptations to improve the three primary physiological determinants of running performance: maximal oxygen consumption, lactate threshold, and running economy.

Maximal oxygen consumption is a measure of the ability of an athlete to produce energy aerobically. Normally, a higher VO,max indicates more work can be performed during a given time period. Research has shown VO,max to increase as much as 20 percent through a combination of endurance and interval training.

Lactate threshold is a measure of metabolic fitness. Lactate is an organic byproduct of anaerobic metabolism. The level of lactate accumulation in the blood is used to evaluate the intensity that a runner can maintain for extended periods of time. Most runners are limited by metabolic fitness rather than cardiovascular fitness.

Running economy is measured by the amount of oxygen being consumed relative to the runner’s body weight and the speed at which the runner is traveling. Unnecessary body motion results in an increase in oxygen consumption and thus a decrease in running economy. Running economy improves for a runner at a submaximal pace where he uses less oxygen while running at the same pace and with the same body weight. This determinant of running performance generally requires the longest period of training to yield measurable improvements.

The “plus 2” refers to aerobic cross-training, for example, cycling, swimming, and rowing. This training component is overlooked by most other running programs. FIRST’s cross-training workouts not only enhance fitness, but they add variety, which ultimately reduces vulnerability to overuse injuries and makes training more interesting. Cross-training workouts at prescribed intensities increase the capillarization around muscles, which increases the muscle’s ability to utilize oxygen and fats as an energy source. This is particularly valuable, since we have an unlimited store of fats as an energy source for exercise. Using fats as an energy source spares the limited stores of carbohydrates.

Cross-training provides the same benefit as the additional running miles of other typical running programs. The runner avoids the chronic muscle fatigue caused by daily pavement pounding but secures the advantages associated with supplemental aerobic training.

TESTING EXPERIENCE AND THEORY

Although we were convinced from our own experiences that these three running workouts, coupled with vigorous cross-training, would help runners improve both their race times and overall health, we were eager to conduct training studies with a variety of runners to test our Training with Purpose running philosophy through our 3plus2 training program. We had designed the training programs to help runners train effectively and efficiently and to avoid overtraining and injury. But could we prove that they were, in fact, doing all these things?

The Institute conducted three research studies from August through December in 2003, 2004, and 2005 to determine the effects on running performance of three high-quality runs per week. We hypothesized that by adhering to training paces and distances determined by their fitness levels, runners in our studies would improve one or more of the following running performance variables: maximal oxygen consumption, lactate threshold, and running speed at maximal oxygen consumption.

Improvements in these running-performance variables for the studies were determined by comparing the laboratory treadmill test values obtained prior to the 16-week training program with the values obtained at the completion of the 16 weeks of training. These comparisons included (1) for maximal oxygen consumption, a comparison of peak vo, values; (2) for lactate threshold, a comparison of the running velocity when lactate values reached four millimoles, which is the standard unit for measuring the concentration of lactate in the blood, or an increase of one millimole from the previous sample; and (3) a comparison of running velocities when peak values of oxygen consumption were obtained.

RESULTS OF FIRST TRAINING STUDIES

The participants in the 16-week study in the fall of 2003 were given three running workouts to perform weekly: (1) interval repeats on the track; (2) a tempo run; and (3) a long run. Any additional training—running or cross-training—was left to the discretion of the participant.

To further test the effectiveness of this training approach, we conducted a marathon training study in 2004 that restricted runners to only three runs per week. Runners were encouraged to do two additional cross-training workouts, but the cross-training was not mandatory. In addition to the laboratory tests previously

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described, participants were required to participate in a marathon following the conclusion of the training.

In 2005, we replicated the 2004 marathon training study with one change: the participants were required to complete two aerobic cross-training workouts per week.

Based on their running histories and fitness and running goals, we chose approximately 25 runners to participate in each of our studies. Each of the three

Summary of Results From FIRST Studies

yA0l 0%} [i 2005 Females 7 10 8 Males 15 12 9 Ages 23-63 years 25-56 years 24-52 years Remewnene F=417 F=348 F=35 9e ag M=40.1 M=367 M=354 % Improvement 4.8% 4.2% 5.4% of VO,max % Improvement of 44% 2.3% 5.6% running speed at lactate threshold % Improvement of 7.9% 24% 2.1% running speed at Peak VO, Range of marathon 3:56-4:44 3:41-4:49 finish times for females Average marathon Median = 4:17:02 Median = 3:56:18 finish times for females Mean = 4:20:42 Mean = 4:02:22 Range of marathon 2:56-4:51 2:57-4:19 finish times for males Average marathon Median = 3:46:19 Median = 3:42:51 finish times for males Mean = 3:49:23 Mean = 3:35:24 Number of first-time 8 (3F, 5M) 3 (2M, 1F) marathon finishers Average time of F (3) = 4:03:07 F (1) = 4:03:34 first-time marathoners M (5) = 3:48:49 M (2) = 3:46:22 Number of personal 7 of 13 (53.8%) 12 of 14 (85.7%) best times

studies included a good representation of males and females, young and old, and a wide range of running experience (see summary table).

In each study, all runners completed laboratory assessments, including hydrostatic weighing to estimate body composition and a progressive, maximal treadmill running test to determine maximal oxygen consumption and lactate threshold, both before and after training.

After the results of the laboratory pretest were evaluated, individually tailored workouts for the 16-week training program were developed. Each week included three key runs to be performed on nonconsecutive days. The distance and pace of the individually prescribed workouts were based on the initial laboratory assessment and the subject’s most recent race time or track performance.

All study participants reported to us weekly their run results (time, distance, and the perceived difficulty of each workout). We responded to each report and advised the runner about any needed changes in his or her training program. Additionally, in the 2003 and 2004 studies, the FIRST staff met with the subjects at the end of each month to receive and give feedback about the training program. Because the participants in the 2005 study were from 11 different states, it was not logistically possible to meet during the 16-week period.

Following the posttest laboratory assessments, the pre- and posttraining measures of the three variables were compared to determine the effects of the 16-week training program on VO,max, running speed at lactate threshold, and running speed at peak VO,.

As a group in all three studies, the runners showed improvement over the 16 weeks of training on all three variables related to running performance, all statistically significant. Individually, all runners improved on at least one of the running performance variables. More important, in the 2004 and 2005 studies, the runners showed significant improvements in their marathon performances. The results are displayed in the summary table.

In summary, running only three days a week, veteran marathoners who were accustomed to training five or six days a week improved their physiological profiles from the laboratory assessment and also improved their marathon performances. These FIRST running studies indicate that the FIRST Training with Purpose a approach is an efficient and effective way to get fitter and faster.

Note: The FIRST 3plus2 training program will be available in detail in a forthcoming book, Runner’s World Run Less, Run Faster, scheduled to be published in the summer of 2007.