You are on website which would like to promote running, athletics, and athletes particularly from “Team Gregor”.

Here you can find:

You can also find strength training for runners and injury prevention fitness programs, marathon / half marathon time prediction time tests (lactic test), and great photos!

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• 1st at National Championships in 2012 on 800m
• 3^rd  at National Championships in 2011 on 800m
• 4^th place at National Championships in 2013 on 800m
• Australian Representative at World Junior Championships, Canada 2010 on 4x400m
• National Junior Champion on 800m
• State Champion in 2011, 2012 on 800m

Personal Best:

• 400m 48.20
• 800m 1.47.98

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Best results done by Athletes Gregor Coached/ Coaching

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Tired of blindly following a generic training program from a book or the internet? Wish you had something created just for you? Want a program designed by a world-class coach? Join Team Gregor for a fully personalized training program based on your needs and for whatever race distance you prefer. Cookie-cutter programs just aren't good enough for you. You deserve the best and we look forward to creating your program for you.

Step 1: Select your program

Gregor will build you an individualized program for any distance between 400 meters to marathons. No matter your age or experience level, there is a program for you.

• 400m
• 800m
• 1500m
• 3000m
• 5000m
• 5km to 8km
• 8km to 15km
• Half-Marathon (15km to 25km)
• Marathon
• Base Fitness Plan
• High School Off-Season Plan
• New Runner Plan
• Melbourne Marathon

Step 2: Decide your program length

Determine the number of weeks before your race. If you need to rebuild fitness, we recommend 12-24 weeks.

Step 3: Get your program

Discuss with Gregor about your previous running experience and your current conditions in order to tailor your program to suit your specific needs. You will then receive your personalized training program. You may continue to consult with Gregor about your activities, performance and results, or consider joining Team Gregor for a complete personal coaching experience.

Gregor’s Coaching Philosophy

• We believe aprogram customized to your individual needs is far better than a generic program.
• We believe a coach is a trusted partner in your quest to get better at athletics.
• We believe all runners deserve the same personal attention and expert advice that the world's best runners receive.
• As a result, we offer two programs for runners like you - training plans and personal coaching. Each option is detailed above. Review them and let us know how we can help you as you work toward your goals.

What You Get

Select your program above - based on your target event as well as the length of time until the race. After which, you can contact Gregor to discuss your training and racing history as well as your goals. We'll do a complete evaluation of your past training and racing, determine your strengths and weaknesses as a runner, and evaluate your goals to determine how to best advance you forward. If necessary, we'll follow-up to gather more details or get clarification.

Then, we'll design and build a customized program just for you. Using the training principles that have led to the successes you've read about on this website, your program will gradually but progressively guide you toward your race(s) and fitness goals. It will include any tune-up races you have as well as vacations/work travel, etc.. You'll train optimally and avoid the pitfalls that come with following a generic program. You'll become a better runner.

Once the design step is completed (usually taking 1-2 weeks), your new program is emailed to you along with other helpful worksheets, charts, tips and tricks. Then, you're off and running (literally) toward your goals!

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Lactate testing is extremely useful for the coach or sport scientists who are training athletes to reach a peak in their physical performance.

Running is the most participated fitness activity taken up by the population and everyday there is a larger number of runners who train to improve their current fitness level. Quite often runners ask themselves questions such as: what is the intensity that I need to maintain during my training, what is my current physical capacity? and is my training contributing to my results? These are only a few common questions that can be answered by doing quick efficiency and intensity tests. However, these days there are so many tests that appear in conversations between runners that claim to answer these questions, which one is the best. This article describes and investigates the lactate concentration in the blood tests.

Why Lactate?

Lactate has been one of the most studied variables in exercise physiology in the last 30 years. The primary reason for this interest is that blood lactate levels are excellent marker/indicator of the conditionings level of the athlete. Lactate (lactic acid) is a product of a process called glycolysis and its production in the muscle increases with exercise intensity. Studies indicate that blood lactate concentration is correlated with the development of fatigue, the higher the blood lactate concentration, the higher the muscular fatigue.

Why is it so important? Namely, it was discovered that the efforts of a graduated intensity are visible via constant increase in lactate concentration, but in addition there are at least two places where more rapid growth curve bend is observed. These places are called metabolic thresholds: lactate and anaerobic.

Lactate threshold (LT) is the intensity at which lactate concentration begins to increase above resting values.

Anaerobic threshold (AT) is the intensity at which the rapid increase in lactate concentration (upper limit of the balance between production and utilization of lactate).

Fig.1. The curve showing the increase in lactate location of lactate threshold (LT) and anaerobic threshold (AT).

Training Ranges

Based on the above-mentioned thresholds studies on athletes were able to isolate six basic categories of training ranges. Training below LT is defined as the effort with a very low intensity aerobic, often used as a recovery from heavy training units. The area between the LT and AT has been divided into two halves; the lower determines the extent of the so-called Aerobic exertion of a moderate intensity, the upper aerobic efforts with a higher intensity. Training intensity of AT correspond roughly tempo runs. Above the AT is often called the scope of work at the level of VO2max.

Table 1. Classification training ranges

Evaluation of the level of efficiency of oxygen

Historically, the primary parameter to determine the level of aerobic capacity was the maximum level of oxygen (VO2 max). However, subsequent studies have shown that, despite improved performance (both in testing and during the competition), this parameter remained at the same level. In recent years, several studies show that the metabolic threshold values calculated based on the concentration of lactate is a more sensitive indicator of adaptation training. Figure 2 shows the results of subsequent tests, indicating the improvement in aerobic fitness competitor. Shown is a characteristic lactate shift to the right. Generally, the higher the threshold value of speed (intensity), the higher the level of aerobic capacity.

Changes in lactate curves plotted on the basis of the results of subsequent surveys of the same player.

Evaluation of training effects

On the basis of assessment of lactate concentration curves before and after a training cycle, you can check whether there is any change in capacity and whether the direction of this change is satisfactory. There are four main directions of change of lactate curve, to determine the adaptation to physical exertion. Shift to the right or down indicate an increase in aerobic capacity, or capacity to perform more work with the same level of lactate or decrease in lactate concentration at a certain level of intensity. In other words, fatigue occurs later or at higher speeds (intensities).

Moreover, if such a shift (right / down) occurs for the first 3-4 charges, it is believed that this is associated with a decrease in lactate production due to increased fatty acid oxidation process (improved fat burning). However, the increase in exercise intensity on the anaerobic threshold, shown as a shift to the right and down may indicate a mechanism for improving utilization of excess lactate or to increase the buffering capacity (neutralization) acidification.

Shift to the left or the top shows a decrease in aerobic capacity, generally manifested a higher incidence of fatigue.

Lactate testing is extremely useful for the coach or sport scientists who are training athletes to reach a peak in their physical performance. It provides a profile of aerobic and anaerobic conditioning levels. This profile tells the coach and athlete what has to be trained for a peak performance and indicates the type of training to prescribe for the next training cycle. It indicates the training intensity and volume that an athlete can withstand in order to increase aerobic capacity. It provides an ongoing check on the training of the athlete to ensure the workouts are within the desired intensity range. This is a safeguard to ensure that no unforeseen adaptations take place. Lactate test can measure the development of the aerobic and anaerobic energy systems. Lactate is used to produce by one anaerobic system and is consumed by the aerobic system. As coaches and athletes searched for the perfect workout and optimum training intensity lactate testing is to be the answer. The coach’s job is to train the anaerobic system to the proper level but the aerobic system to as high as possible. Lactate testing monitors the success of this training. The higher the intensity before lactate starts to build up in the blood, the more developed the aerobic system. The higher the lactate during an all-out effort the more developed the anaerobic system.

An example Lactate Test

The picture below shows the results of 2 tests done by female athlete (C.T.) who runs half marathon in 1h and 29 min. The blue line shows the test done on  27.01.2010.  After done first test, athlete was recommended to run with HR ( heart rate)  and speed specially designated to improve her aerobic capacity. Red line shows the test done on 22.07.2010.

The results are clear. It is significant improvements in running speed before athlete "hit" the lactic zone.

Preparing for the efficiency test

For the best results avoid intense workouts for at least two days before the test. This is so the results are not clouded with lactic acid from previous days. This might require a rearrangement to the training schedule, or just a variation, so the test that day was preceded by a quieter, lighter and short workout. Do not take the test during the low carbohydrate diet. Since lactate is produced mainly from carbohydrates, the lower their levels in the body, they will reduce its production, and hence the reading of thresholds will be overestimated. The reason for the test is it to clearly reflect the current fitness level as overestimated readings will lead to overtraining and vice versa. Useful accompanying information for this test is the current level of maximum heart rate. Hence hear rate readings are taken during the test.

How often should the lactic tests be done?

Professional “serious” runners should perform this test every month especially during general preparation phase. For “fun runners” it will be quite enough to do the test at 3 months intervals, starting from the beginning of General Preparation Period.

Conclusion

The coach/athlete need to know the level of development of both the aerobic and anaerobic systems for:

• proper evaluation of the athlete
• monitoring response to training
• guidance for training intensities

Thus, a primary use of lactate testing is to evaluate training practices. That is done as to make the training more efficient by eliminating non-productive training and focusing on training that has positive effects.

This article has been translated into English from the original in Polish on website bieganie.pl.

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Gregor lectures at Coach Certification and Training courses as an instructor for young athletics coaches:

• Course Lecturer Level 3 IAAF Brisbane 2008
• Course Lecturer Level 3 IAAF Jakarta 2009
• Course Presenter Level 4 ATFCA, Sydney 2008
• Course Presenter Level 4 ATFCA, Gold Cost 2009
• Course Presenter Level 4 ATFCA, Canberra 2010
• Course Presenter Level 4 ATFCA, Gold Cost 2011

Read more about Gregor's lecturing for the IAAF Coaches Education and Certification System, CECS.

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Peter Vernon

Personal Best 

1. 1500m - 4.51
2. 3000m- 10.30
3. 5000m  -19.01
4. 10.000- 40.01 

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David Ireland

Personal Best

1. 800m-
2. 1500m - 3.56
3. 3000m-
4. 5000m- 15.08

Bill Leropouls