TRACK PERFORMANCE

Integrated Performance Profile is a major component of running. Evaluation of Subjective and Objective Information of Client Evaluation of postural distortion patterns that would alter gait.

- Total Body Profile
- Stretching Techniques
- Reactive Assessment
- Integrated Kinetic Chain Assessment
- Gait Assessment

 SPEED TRAINING including:
   STARTING SPEED
   RUNNING SPEED
   ENDURANCE
   CLOSING SPEED

        The ability to maintain a higher percentage of maximum VO2 (the body's ability to utilize oxygen) for an extended time, is known as fractional utilization (FU).
        The goal with tempo work is to increase your FU (your ability to race at a higher percent of your own individual max VO2), or get to the point where you can maintain near your 5K pace for a 10K. All of the speed work, mileage and VO2 max work won't mean as much as it will with the addition of tempo runs. The goal of these tempo runs is to delay the onset of lactic acid accumulation in order to perform at a higher intensity for longer times. To do this, you have to do some tempo running.
        You run at about 100% of your individual VO2 when you're running at a 5K race pace. You're running at about 80-90% of your VO2 when you are running at 10K to half-marathon race pace. If you're using a heart rate monitor, 88% of your heart rate maximum is a good target. Developing a higher form of running fitness comes as the result of various paces both faster and slower than your target pace, not only one pace over and over. Tempo running therefore, can be done anywhere between 80-90% of your HRM, or anywhere from your 10K race pace to half-marathon race pace.
        The most popular tempo run is 4 miles or 20-minute tempo runs. A 30-minute tempo run at 85% also develops this system, as does a 45-minute run at 80%. Bouts of tempo runs will accomplish the same thing and are best done early on to slowly introduce tempo runs to the mix. During the winter months base training some tempo runs can be added.