But it goes beyond that, because there is evidence that muscle fibers can actually change their type (or act as if they change) over time. )I’m often asked how that I set up CV pace (90% of V.O2 max). I learned that when I trained at a pace a few seconds per mile faster than my 10k intensity (I ran about 34:00-35:00 at that time), my race times improved steadily, week after week. Since most athletes don't have access to sophisticated VO 2 testing, Tom Schwartz suggests using a field test. Type IIb fibers do not use oxygen, relying solely on glycogen to produce energy. After the CV work, Schwartz will often have an athlete do slightly faster, controlled strides, like 4 x 30 seconds at mile to 5K pace (or even faster, depending on an athlete’s background) to keep speed up without the need to hammer workouts (and avoid recruiting tons of Type IIx fibers).Improving type IIa fiber recruitment should improve running economy for people racing longer distances or on more gnarly terrain than Schwartz’s track runners. However, note, that type IIa fibers are extremely adaptable.

On average, serious runners can sustain 90% of V.O2 max intensity for 30-35 minutes. This response attempts to clarify information.Type IIb muscle fibers are found only in rodents, not humans. the relative time was adjusted to each runner’s reference race performance level. When I assigned threshold workouts, athletes tended to run too fast — by 8-12 seconds per mile. It’s important to note the method used for assessing the initial V.O2 max speed influences the follow-up test, which measures sustainability of the pace. Using moderately intense training, , these fibers become proficient at processing available oxygen inside muscle mitochondria, the organelles inside of muscle fibers (cells) that use oxygen to generate ATP (energy for work). Using high intensity training, these fibers become proficient at regenerating ATP (the substrate energy used in muscle contraction) without oxygen via the “anaerobic” or non-oxidative metabolic pathway. An important long-term adaptation from aerobic training is to grow more slow-twitch-like fibers than your body may be genetically predisposed to do.Based on empirical data and experience, Schwartz estimates that CV is 90 percent of VOSchwartz bases his training system around CV workouts because type IIa fibers are highly adaptable, becoming better at using oxygen with moderate intensity.The rest interval is pretty short, the intervals pretty controlled and the overall workload not exhausting. Therefore, conceptually, type IIa fibers can be viewed as a mixture of both type I and type IIx fiber characteristics. He earned both a bachelor’s and a master’s degree in exercise science, a master’s degree in business administration, and is currently at work on his PhD. Optimal training doesn't force you to "gut-out" workouts. Simply combine CV intervals with some faster strides to improve power output and running economy, lots of easy running to power up those ST fibers and a longer run to work ST fibers (and FT fibers as you fatigue). Fiber is important—and not just for digestion. The Run Fast Coach Website Tinman Endurance Coaching, LLC. My observations: runners who train their type IIa fibers to process oxygen effectively may be able to sustain CV pace (90% of V.O2 max) for up to 40 or 45 minutes. FINAL SURGE: TOM “TINMAN” SCHWARTZ 2.0 . Services Personalized Coaching. I combined feedback from runners who were doing workouts that I assigned, lab data, and studies on lactate dynamics. These intervals can be done on roads or trails, with the general rule to keep the footing good so that you don’t have to slow down too much to watch their stride.Most athletes shouldn’t be doing more than one structured workout in a week, possibly two for very advanced athletes. Type I fibers use oxygen to produce energy and take a long time to fatigue. https://billcarrollxc.github.io/Running-Resources/coach.html That is, with endurance training, they can increase their oxidative capacity to levels equal with type I.”  My training system targets type IIa muscle fibers. In high school, I was a 200-pound sprinter, full of Type IIx fibers and souped-up type IIa fibers, in addition to gross protein shakes. I briefly talked about type IIx fibers: I did not describe a conversion process to type IIa – the fast intermediate fiber group. He has learned, listened to, read, and archived every piece of running knowledge possible in order to bring all of his athletes to their best. “Tinman” Optimal Training is based on a combination of science, personal experience as a competitive runner for more than 20 years, and more than two decades of coaching experience.If you want to read more about my background, take a look at my Training schedules designed to optimize your training without personalized coaching. Swedish multiple record holder for 50+ and 55+ years of age, coached by Tinman (Tom Schwartz). It was a weird day, with wind seeming to run against him or cross-wise no matter which direction he ran. Coach of high school phenom Drew Hunter, Tom "Tinman" Schwartz is a USATF Level 1 coach with over 27 years of experience coaching runners and other endurance athletes on how to improve their performance. Specifically, based on both experience and empirical data, I believe that 90% of V.O2 max is the overall best intensity for meeting that goal. (I prefer to call them fast-explosive fibers.)

I calculate relative oxygen cost for running at 100% of V.O2 max pace, which is the pace a runner can handle in an all-out 7-minute test, using my method. So, what should you do to get out of the rut and get momentum going again? However, I did say that type IIa muscle fibers are the main target of my training system.

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