Lesson 4: Your Body When You Run: Setting Up Your Training Program

Objectives

1. Describe the physical adaptations developed by the heart, lungs, blood, muscles, bones, and connective tissues resulting from consistent walking, jogging, and running.
2. Identify the energy systems used by the body when you walk, jog, and run. Apply your knowledge of these energy systems as you set up your training program.
3. Discuss the law of specificity, the law of overload and adaptation, and the law of reversibility as they apply to correctly written training programs.
4. Set up your own training program using the concepts learned in this lesson.
5. Describe the following as they apply to writing correct training programs: training principles of volume, intensity, and density, restoration, the training principles of gradual adaptation to stress, and the training principles of variations.

• Bigger Stronger Heart
• Decreased Respiration Rate
• Increased Blood Cells and Volume
• Increased VO₂ Max

Increased Energy Levels, Less Fatigue

• Stronger Muscles, Stronger Connective Tissue, Stronger Bones
• Efficient Metabolism, Controlled Body Fat
• Coping With Daily Stress

Yakovlev's Model

Training Laws, Principles, and Theory

• The Law of Specificity
• The Law of Overload and Adaptation
• Training Load
• The Principle of Progressive Overload
• The Principle of Gradual Adaptation to Stress
• The Principle of Restoration
• The Principle of Variation
• Training Theory and Energy Systems

Setting Up Your Training System

• Training Zones
• Example of a Beginning Level 1 Personalized Training Program
• Example of a Beginning Level 2 Personalized Training Program
• Example of an Intermediate Level 3 Personalized Training Program
• Example of an Intermediate Level 4 Personalized Training Program
• Example of an Advanced Level 5 Personalized Training Program
• Example of an Advanced Level 6 Personalized Training Program

Activitys 4 & 5

• Activity 4 Worksheet
• Activity 5 Worksheet