CityU Quali-Run for Wellness 2007

30 5
6
45
90 4 4.5

aerobic metabolism
anaerobic metabolism

160
180

800

Fartlek

Fartlek

Fartlek

http://www.hkpe.net

CityU Quali-Run for Wellness 2007

Fartlek
1.
2.
3.

4.
5.
6.

15 20
200 300
400
800
1200 3000

300
800 1200

resistance

weight training

5 15

circuit training

ACSM
2 3

Fartlek

Fartlek

Interval Running

ballistic
actions (stretch
reflex)

3 7

Repetition Running
600
85%

200

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CityU Quali-Run for Wellness 2007

1
2

1960 Astrand

350
1
30 1

Wilt
1968
Wilt

Sharkey, 1986
Wilt 8
2 5
6

Christensen 1960

20
4 1300

16.5 mM 1 mM
10
5 30
20 6670
4.8
mM

Fox Bowers Foss 1993

80 85%
220

Fox
Bowers Foss1993
85 90%

Astrand Rodahl1986

1930

(Reilly1981)Gerschler Reindall

350

2.2 mM1
mM Astrand Rodahl 1986

16.5 mM13.2 mM

http://www.hkpe.net

CityU Quali-Run for Wellness 2007

(Watts Wilsonn.d.)
1500 3 40
8 400 57 58
3 300 (Alford,
Holmes, Hill Wilson1985

Emil Zatopek
1952 5000 10000

20 200 40 400 20
200

Sharkey (1986)
2 5

15
1:1

90

Gaiga Docherty 1995

100 200
300 400

180
120 (Alford
1985Reilly1981Watts Wilson
n.d.)Watts Wilson 800
100 200 300
1500 400 5000
10000 200 400 600

Fox
(1993)
800
1:1 1:1.5
400 600
1:2
1:3 Babineau Leger
1997 400 800
1600 5:1

5000
5:1

BogdanisNevillLakomyGraham
Louis1996SignorileIngalls Tremblay1993

FoxBowers Foss (1993)

(work-relief ratio)

3 (Jensen
Fisher1979)
Fox (1993)
85 95%Sharkey
Holleman (1967)
150

Wilt (1968)

Wilt 55 220
1.5 5
110 220
110 220 3 5
440
1 1 4
440 440
1 440
3 4
4

http://www.hkpe.net

CityU Quali-Run for Wellness 2007

722
--------------------------------------------------------------------------

200
300
400
600
--------------------------------------------------------------------------70.0%
19-21
60-90
31.67
51.40
1:13.87
2:03.38
72.5%
16-18
60-90
30.58
49.62
1:11.32
1:59.13
75.0%
13-15
1-2
29.56
47.97
1:08.95
1:55.16
77.5%
10-12
1-2
28.61
46.42
1:06.72
1:51.44
80.0%
8-9
2-3
27.71
44.97
1:04.64
1:47.96
82.5%
6-7
2-3
26.87
43.61
1:02.68
1:44.69
85.0%
4-5
3-4
26.08
42.33
1:00.84
1:41.61
87.5%
3-4
3-4
25.34
41.12
59.10
1:38.71
90.0%
2-3
4-5
24.63
39.97
57.46
1:35.97
92.5%
1-2
4-5
23.97
38.89
55.90
1:33.37
23.34
37.87
54.43
1:30.91
95.0%
0-1

Gardner
Purdy (1970)

1936

Gardner Purdy

--------------------------------------------------------------------------

800
1000
1200
1500
--------------------------------------------------------------------------72.5%
16-18
60-90
2:48.24
75.0%
13-15
1-2
2:42.64
3:32.37
77.5%
10-12
1-2
2:37.39
3:25.52
4:14.35
80.0%
8-9
2-3
2:32.47
3:19.10
4:06.40
5:18.87
82.5%
6-7
2-3
2:27.85
3:13.07
3:58.93
5:09.20
85.0%
4-5
3-4
2:23.50
3:07.39
3:51.90
5:00.11
87.5%
3-4
3-4
2:19.40
3:02.03
3:45.28
4:51.54
90.0%
2-3
4-5
2:15.53
2:56.98
3:39.02
4:43.44
92.5%
1-2
4-5
2:11.87
2:52.19
3:33.10
4:35.78
2:08.40
2:47.66
3:27.49
4:28.52
95.0%
0-1

--------------------------------------------------------------------------

1600
2000
2400
3200
--------------------------------------------------------------------------80.0%
8-9
2-3
5:43.59
82.5%
6-7
2-3
5:33.18
7:09.09
85.0%
4-5
3-4
5:23.38
6:56.47
8:31.19
11:42.27
87.5%
3-4
3-4
5:14.14
6:44.57
8:16.58
11:22.20
90.0%
2-3
4-5
5:05.42
6:33.33
8:02.79
11:03.25
92.5%
1-2
4-5
4:57.16
6:22.70
7:49.74
10:45.33
4:49.34
6:12.63
7:37.38
10:28.34
95.0%
0-1

(world wide
webwww) 2
Quintessential Sophistry Point and Pace
Calculator Michael Sargent
DOS Windows

20 200
722
31.67 200
60 90 20

1500
4 16 722

Gardner Purdy (1970)

2%
0.02
Gardner Purdy

http://www.uvm.edu/~msargent/qspoints.htm

http://www.hkpe.net

CityU Quali-Run for Wellness 2007

722 3
600 400 300 200
4 722
3 x 4 = 12
77.5%

3x

600
400
300
200

(151.44)1-2
(106.72)1-2
(46.42)1-2
(28.61)1-2

722 800
5 400 722
400 100.841
0.84 3 4
85%

3 x 600
3 x 400
3 x 300
3 x 200

5 x 400 (100.84)3-4

722

722 10
1000 722
1000 325.523
25.52
1 2
77.5%

3x

10 x 1000 (325.52)1-2

200
300
400
600

(28.61)1-2
(46.42)1-2
(106.72)1-2
(151.44)1-2

722 5000
5 2000 1500
1000 600 400 722
5 85%
85%
656.47 (2000 ) 500.11 (1500 )
307.39 (1000 )141.46 (600 )100.84
(400 ) 4 5

3 x 200
3 x 300
3 x 400
3 x 600

(28.61) 1-2
(46.42) 1-2
(106.72) 1-2
(151.44) 1-2

722 800
1000 1200 2 6
722 2 x 3 = 6
82.5%

1 x 2000 (656.47)4-5
1 x 1500 (500.11)4-5
1 x 1000 (307.39)4-5
1 x 600 (141.46)4-5
1 x 400 (100.84)4-5

(151.44) 1-2
(106.72) 1-2
(46.42) 1-2
(28.61) 1-2

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CityU Quali-Run for Wellness 2007

4 x 400 (111.32) [72.5%]

3 x 400 (106.72) [77.5%]
2 x 400 (104.64) [80%]
1 x 400 (100.84) [85%]
3

2 3

1 x 800 (227.85)2-3
1 x 1000 (313.07)2-3
2 x 1200 (358.93) 2-3
1 x 1000 (313.07)2-3
1 x 800 (227.85)2-3

8
1/8

722

1 75%
1 77.5%
1 80%
1 82.5%
1 85%
1 87.5%
=

12 x 200 (28.61) [77.5%]

12 x 300 (46.42) [77.5%]
9 x 400 (104.64) [80%]

1/14
1/11
1/8
1/6
1/4
1/3
3
1 /100

1/3

2 x 200 (28.61) [77.5%]

2 x 300 (46.42) [77.5%]
3 x 400 (104.64)
[80%]
2 x 300 (46.42) [77.5%]
2 x 200 (28.61) [77.5%]
3

722 400

400 (108.95) [75%]

400 (106.72) [77.5%]
400 (104.64) [80%]
400 (102.68) [82.5%]
400 (100.84) [85%]
400 (59.10 )
[87.5%]
3

4 72.5%
3 77.5%
2 80%
1 85%
=

1/4
1/4
1/4
1/4
1

722

http://www.hkpe.net

CityU Quali-Run for Wellness 2007

Astrand Rodahl1986
Foster 1995 10%

Fox 1993

VernacchiaMcGuire Cook1992
Practice does
not necessary make perfect

1
2
3

Principle of Specificity

Fox
1993 Hewson Hopkins1996

Principle of Individual
Differences

Foster 1995

Principle of Progressive
Overload

1931 Christensen

http://www.hkpe.net

CityU Quali-Run for Wellness 2007

Astrand Rodahl
1986
8 10
Sharkey 1986

Hopkins1991

Hewson, D. J., and Hopkins, W. G. 1984. Specificity of

training and its relation to the performance of distance
runners. International Journal of Sport Medicine, 17(3),
199-204.

ACSM Online 1998, November. Physical Activity Pyramid

Shows Simple Way to Physical Activity.
Alford, J., Holmes, B., Hill, R., and Wilson, H. 1985.
Complete Guide to Running. London: Hamlyn.

Hopkins, W.G. (1991). Quantification of training in

competitive sports: Methods and application. Sports
Medicine, 12(3), 161-183.

Astrand, I., Astrand, P.-O., Christensen, E. H., and Hedman, R.

1960 . Intermittent muscular work. Acta
Physiologica Scandinavica, 48, 448-453.

Jensen, C. R., and Fisher, A. G. 1979. Scientific Basis of

Athletic Conditioning 2nd ed.. Philadelphia: Lea &
Febiger.

Astrand, P.-O., and Rodahl, K. 1986. Textbook of Work

Physiology: Physiological Bases of Exercise 3rd ed..
Singapore: McGraw-Hill.

Reilly, T. 1981. Considerations in endurance training. In T.

Reilly Ed., Sports Fitness and Sports Injuries pp.
79-90. London: Faber and Faber.

Babineau, C., and Leger, L. 1997. Physiological response

of 5/1 intermittent aerobic exercise and its relationship
to 5 km endurance performance. International Journal
of Sports Medicine, 181, 13-19.

Sharkey, B. J. 1986. Coaches Guide to Sport Physiology.

Champaign, IL: Human Kinetics.

Bogdanis, G. C., Nevill, M. E., Lakomy, H. K. A., Graham, C.

M., and Louis, G. 1996. Effects of active recovery
on power output during repeated maximal sprint
cycling. European Journal of Applied Physiology, 74,
461-469.

Sharkey, B.J., and Holleman, J. P. 1967. Cardiorespiratory

adaptatons to training at specified intensities. The
Research Quarterly, 384, 698-704.

Christensen, E. H., Hedman, r., and Saltin, B. 1960.

Intermittent and continuous running. Acta Physiologica
Scandinavica, 50, 269-287.

Signorile, J. F., Ingalls, C., and Tremblay, L. M. 1993. The

effects of active and passive recovery on short-term,
high intensity power output. Canadian Journal of
Applied Physiology, 181, 31-42.

Foster, C., Hector, L. L., Welsh, R., Schrager, M., Green, M.

A., and Snyder, A. C.1995. Effects of specific versus
cross-training on running performance. European
Journal of Applied Physiology, 70, 367-372.

Vernacchia, R., McGuire, R., and Cook, D. (1992). Coaching

Mental Excellence. Dubuque, IA: Wm. C. Brown
Communications.
Watts, D. C. V., and Wilson, H. n.d.. Middle and Long
Distance, Marathon and Steeplechase. London: British
Amateur Athletic Board.

Fox, E. L., Bowers, R. W., and Foss, M. L. (1993). The

Physiological Basis for Exercise and Sport (5th ed.).
Dubuque, IA: Wm. C. Brown.

Wilt, F. 1968. Training for competitive running. In H. Falls

ed, Exercise Physiology. New York: Academic
Press, pp. 395-414.

Gaiga, M. C., and Docherty, D. 1995. The effect of an

aerobic interval training program on intermittent
anaerobic performance. Canadian Journal of Applied
Physiology, 204, 452-464.

1990

Gardner, J. B., & Purdy, J. G. (1970). Computerized Running

Training Programs. Los Altos: Tafnews Press.

http://www.hkpe.net