The Basis of the Shaw Program
1. STRENGTH BASED TRAINING - Victory through miles and intelligence.
A. Everyone has the basic speed to be a distance runner.
1. To run 31:00 for 10 km - you must average 74.25 per 400 meters.
2. To run 16:00 for 5 km - you must average 76.8 per 400 meters.
3. To run 19:00 for 5 km - you must average 91.9 per 400 meters.
B. Physiological changes must occur in the athlete.
1. The body must become highly efficient in aerobic ability.
a. Stronger Heart
b. Develop better capillary bed system
2. The higher the aerobic efficiency the higher the anaerobic threshold may be developed.
3. The three types of training are:
a. Aerobic
b. Anaerobic Threshold
c. Anaerobic
C. Train for a career - not a season or year.
1. Run everyday
a. Good habit
b. Easy running is great way to recover from hard effort.
c. Take off 12 days and the Blood Volume is reduced by 25%.
d. Take off 14 days and the Max VO2 is reduced by 25%.
e. Must keep heart rate up 20 minutes at 70% max (usually 140 beats per minute) to maintain fitness.
2. Key to success in anything is dedication and toughness.
a. A strength based athlete is not necessarily tougher, but is usually more into the sport.
D. Effects of Strength Based Training are longer lasting than low mileage training.
1. A layoff due to injury is not as catastrophic.
2. A more gradual improvement.
3. Anaerobic work adversely affects the body which can affect the nervous system.
E. Mileage build-up is gradual and we are consistent.
1. Summers are very important.
2. Athletes get two weeks of 20 to 30 miles on their own at the end of each concentrated season.
2. INDIVIDUALITY WITHIN THE PROGRAM STRUCTURE
A. Communication on past and present training and racing.
1. We need to know where they are and how they got here.
B. Know their background.
1. Social, economical and family background.
C. Keep accurate and complete training records.
D. Mileage differs within the team.
1. On easy days - athletes run 4 to 7 miles
2. On long days - athletes run 8 to 12 miles
3. On morning runs - athletes run 0 to 4 miles (two-a-days)
- athletes run 3 to 5 miles (on second run)
E. Intensity will differ within the team.
1. Those not concentrating on the present season will
a. Have less intensity over a week.
b. Keep up or even increase miles.
c. Main emphasis is on increasing aerobic base.
3. SUCCESS BREEDS SUCCESS
A. No such thing as burn-out.
1. Boredom
2. Change of interest - People move on to other things.
3. Frustration - lack of improvement, event staleness, lack of imagination in work-out schedules.
B. Know their P.R.’s by event and time of year (keep records).
1. Allows you to stay positive by comparison.
C. Set their racing schedule to help them feel good.
1. Move them around in different events - Don’t let them get frustrated.
a. Race them over and under their events.
b. Use relays whenever possible.
2. Don’t over race - Keep them hungry.
D. Try not to guarantee success, but show them better.
1. Set their racing schedule up so they can compete with the leaders at times during the season.
2. Make sure they race the best they will at season’s end meet.
a. They must know what they will be up against.
4. GOAL SETTING AND OBJECTIVES
A. Stress different levels of goals and objectives.
1. Clock
2. Competition
3. Athlete vs. Themselves
B. Always have a goal they can accomplish unless they totally bomb.
1. The goal may or may not be communicated in advance.
2. The athlete gets some positive feedback.
C. Long range and Short range goals.
1. Athlete and Coach must know the path to the goal.
2. Goals may change, but seldom.
D. We are very communicative.
1. Explain every work-out.
a. What it is.
b. What it will accomplish.
c. How it fits into the overall training structure.