High School Cross Country Training Program （高中越野训练计划）.pdfVIP

2012 Coaches School/Yakima Rick Becker/Selah High School (rickbecker@selah.k12.wa.us) High School Cross Country Training Program Important Terms Aerobic exercise: (with oxygen) The body’s ability to use oxygen during exercise at a rate in which the cardio respiratory system can replenish that oxygen in the working muscles. Anaerobic exercise: (without oxygen) It is a brief, high intensity activity preventing the circulatory system to supply enough oxygen for a given run resulting in a deficit. Anaerobic Threshold (AT) also called (Lactate Threshold): A point in exercise where blood lactate (lactic acid) starts to accumulate at a faster rate than it can be eliminated from the muscles. Blood-lactate accumulation: A function of how much lactic acid is being produced by the exercising muscles and the rate at which it is being cleared by the muscles, the heart, and the liver. Date pace: Intervals run at current race pace based on recent race performances. Goal pace: Intervals run at a pace one hope to race at by the end of the season in a particular event. Intervals: Referred to as a workout with short fast bouts of running broken up by periods of rest. Also referred to as the rest portion between bouts of running. Lactic acid: It is a chemical produced and released into the bloodstream by red blood cells, intestines, and skeletal muscles. It is the byproduct of anaerobic respiration in muscles. Maximum Heart Rate (max hr): This is the heart rate at which increased intensity of exercise does not cause an increase in heart rate. Oxygen Debt: The point, through vigorous training, the lungs can not supply all of the oxygen the muscles need in order to continue with that particular activity. Percentage (%) of heart rate: Referred to as a percentage of one’s exercise intensity compared to their maximum heart rate. Rep: Short for repetition. Referred to as the running segment of a workout. VO2 Max (Maximal Oxygen Intake): This is the highes