Distance IDistance I

The basics of training youth distance runners

The basics of training youth distance runners

Basic rulesBasic rules

Turn off cell phone If you have to take a call, do it in the hallway If you need to text, see above message

Interactive as long as the direction is for the common good Ask questions if confused Stay awake!

At least no snoring! Email address kenreeves@venturamail.net Website address crosscountryclinicfiles.wikispaces.com/

Turn off cell phone If you have to take a call, do it in the hallway If you need to text, see above message

Interactive as long as the direction is for the common good Ask questions if confused Stay awake!

At least no snoring! Email address kenreeves@venturamail.net Website address crosscountryclinicfiles.wikispaces.com/

Goals for TodayGoals for Today

1. Be able to run a distance practice on first day of practice

2. Be able to develop a season long training program

Answer your questionsSpeak slow enough so you can

understand!

1. Be able to run a distance practice on first day of practice

2. Be able to develop a season long training program

Answer your questionsSpeak slow enough so you can

understand!

Equipment coach will needEquipment coach will need

Equipment A. Stop watch B. At least 4 cones C. Notebook D. Pencil and eraser E. Warm clothing F. A good eye G. A blister kit H. A first aid kit

Equipment A. Stop watch B. At least 4 cones C. Notebook D. Pencil and eraser E. Warm clothing F. A good eye G. A blister kit H. A first aid kit

Steps to introducing the sport to beginners

Steps to introducing the sport to beginners

Start gradually Keep it simple Proper equipment Nutrition/hydration needs Relay/off distance races Intrasquad races Handicap races

Start gradually Keep it simple Proper equipment Nutrition/hydration needs Relay/off distance races Intrasquad races Handicap races

Steps to introducing the sport to beginning runners

Steps to introducing the sport to beginning runners

It is extremely important to start gradually! Equipment

A. Shoes B. Socks C. Clothing D. A desire to get fit A knowledge of what else the child does

It is extremely important to start gradually! Equipment

A. Shoes B. Socks C. Clothing D. A desire to get fit A knowledge of what else the child does

Thoughts for coach to consider

Thoughts for coach to consider

A. How many days a week will the runners meet? B. Will they be asked to run on their own (how many self

directed activities do your children do?) C. Where will the runners run? Who will run with them? D. What facilities will you have to use? Who else will be using

these same facilities at the same time? E. How many other events and athletes will you need to coach? What are their goals and what are your goals?

A. How many days a week will the runners meet? B. Will they be asked to run on their own (how many self

directed activities do your children do?) C. Where will the runners run? Who will run with them? D. What facilities will you have to use? Who else will be using

these same facilities at the same time? E. How many other events and athletes will you need to coach? What are their goals and what are your goals?

Techniques of distanceTechniques of distance

Left/rightStart techniqueScratch/lane startRelay handoffsBreaking down the race

Left/rightStart techniqueScratch/lane startRelay handoffsBreaking down the race

Techniques of distance IITechniques of distance II

Break points Sticky points in race Running mechanics Ab/body strength exercises Curve running Front running/passing/run for time/run to

qualify/place/win/fun

Break points Sticky points in race Running mechanics Ab/body strength exercises Curve running Front running/passing/run for time/run to

qualify/place/win/fun

Warm up drills and stretchingWarm up drills and stretching

Warm up runSwingsWarm up drills

Warm up runSwingsWarm up drills

Possible Warm up drillsPossible Warm up drills

Duck walkCool personA skipsRhythm skipsCarioca

Duck walkCool personA skipsRhythm skipsCarioca

Warm up drills IIWarm up drills II

High knee bun bustersEvery thirdBackward runningOther variationsForm runningstrides

High knee bun bustersEvery thirdBackward runningOther variationsForm runningstrides

WorkoutWorkout

Specific purpose of workout Pace Aerobic capacity Race simulation Lactate threshold/tempo Long run (aerobic) Prerace Other

Specific purpose of workout Pace Aerobic capacity Race simulation Lactate threshold/tempo Long run (aerobic) Prerace Other

Workouts Depend on Days meeting

Workouts Depend on Days meeting

5 day program4 day program3 day program2 day program1 day program

5 day program4 day program3 day program2 day program1 day program

Pace needs to be successfulPace needs to be successful

50 meters100 meters200 meters400 metersGames

50 meters100 meters200 meters400 metersGames

Post WorkoutPost Workout

StridesCool downStatic stretchingExercises/regenerationSoakCheck out

StridesCool downStatic stretchingExercises/regenerationSoakCheck out

Practice sessionPractice session

Depends on coach’s overall responsibility to the team

Explain workout Warm up Workout Cool down Stretching exercises

Depends on coach’s overall responsibility to the team

Explain workout Warm up Workout Cool down Stretching exercises

Introducing various workouts for success

Introducing various workouts for success

Runs Pace Long run Tempo Prerace

Runs Pace Long run Tempo Prerace

Basic Nutritional TipsBasic Nutritional Tips

Hydration Fuel End of practice snack to aid recovery Meet day meals/snacks The Iron Stomach

Hydration Fuel End of practice snack to aid recovery Meet day meals/snacks The Iron Stomach

CompetingCompeting

Race sequences Variety is the spice of life!

Races in a season Too few is much better than--

Racing progression Throughout a season Throughout a career

Race sequences Variety is the spice of life!

Races in a season Too few is much better than--

Racing progression Throughout a season Throughout a career

Competing-Part IICompeting-Part II

Why run races Relays versus individual races What are the goals for each and every race

When to compete

Why run races Relays versus individual races What are the goals for each and every race

When to compete

Consideration for youth distance runners

Consideration for youth distance runners

Chronological ageTraining age of runnerLength of the meetWeatherOther activities

Chronological ageTraining age of runnerLength of the meetWeatherOther activities

Coach’s responsibility at MeetCoach’s responsibility at Meet

Order of eventsApproximate race timesSplits if possibleFinal times if possiblePost results after the meetTell me what you did well.

Order of eventsApproximate race timesSplits if possibleFinal times if possiblePost results after the meetTell me what you did well.

Periodization broken downPeriodization broken down

Periods Preparation

General PrepSpecific Prep

CompetitionPrecompComp

Transition

Periods Preparation

General PrepSpecific Prep

CompetitionPrecompComp

Transition

Periodization broken downPeriodization broken down

Mesocycle Within a phase Usually 3-4 weeks

Microcycle Within a mesocycle Usually 1 week to 10 days

Mesocycle Within a phase Usually 3-4 weeks

Microcycle Within a mesocycle Usually 1 week to 10 days

Microcycle exampleMicrocycle example

One week units of time Each week has a specific focus within a mesocycle Typical week

1. Long run 2. Pace workout 3. Pre Race 4. Race day 5. Recovery day/Pre race 6. AT run/Race 7. Rest day or rest run

One week units of time Each week has a specific focus within a mesocycle Typical week

1. Long run 2. Pace workout 3. Pre Race 4. Race day 5. Recovery day/Pre race 6. AT run/Race 7. Rest day or rest run

SessionSession

The Parts of a daily plan(units) 1. Important Information 2. Warm up 3. Stretching/strengthening 4. Warm up drills 5. Type of running activity 6. Type of strides 7. Specific cool down 8. Stretching 9. Check out procedure

The Parts of a daily plan(units) 1. Important Information 2. Warm up 3. Stretching/strengthening 4. Warm up drills 5. Type of running activity 6. Type of strides 7. Specific cool down 8. Stretching 9. Check out procedure

GoalsGoals

Maximum improvement of peak performances at a planned time in the season Training can beat talent by the end of the season Training with talent is close to unbeatable With proper training elite athletes can expect 1 to 3%

gain per year

Maximum improvement of peak performances at a planned time in the season Training can beat talent by the end of the season Training with talent is close to unbeatable With proper training elite athletes can expect 1 to 3%

gain per year

IN THE BEGINNINGIN THE BEGINNING

START GRADUALLY EARLY IN SEASON TRAIN TO REMOVE

WEAKNESSES LATE IN SEASON TRAIN TO EXPLOIT

STRENGTHS CAREFULLY MANIPULATE INTENSITY, VOLUME &

RECOVERY

START GRADUALLY EARLY IN SEASON TRAIN TO REMOVE

WEAKNESSES LATE IN SEASON TRAIN TO EXPLOIT

STRENGTHS CAREFULLY MANIPULATE INTENSITY, VOLUME &

RECOVERY

SPECIFIC PLANSPECIFIC PLAN

Goals Time period Types of Training Keep it simple Keep a record Sell the plan Undertrain

Goals Time period Types of Training Keep it simple Keep a record Sell the plan Undertrain

Other NotesOther Notes

Understand effects of trainingImportance of a workoutFaith in coachesScript out workouts

Have a plan each and everyday

Understand effects of trainingImportance of a workoutFaith in coachesScript out workouts

Have a plan each and everyday

Principles of trainingPrinciples of training

OverloadSpecificityRecoveryReversibilityIndividualityAccumulation

OverloadSpecificityRecoveryReversibilityIndividualityAccumulation

The “Overload” PrincipleThe “Overload” Principle

The ‘Ultimate’ principle to apply to all facets of training in most sports.

Gradual increase in workout stresses create a physiological/psychological adaptation over time.

Athletes enhance athletic performance by increasing the capacity for work over time.

The ‘Ultimate’ principle to apply to all facets of training in most sports.

Gradual increase in workout stresses create a physiological/psychological adaptation over time.

Athletes enhance athletic performance by increasing the capacity for work over time.

Overload SpecificsOverload Specifics

In order to achieve any change from physical work, that training must overload the system.

Strength Training Work to the point of momentary muscular failure.

Endurance Training Work for progressively longer periods of time and

at progressively higher intensities. Sprint Training

Gradually increase volume of ballistic activities Bungee, downhill, tow training

In order to achieve any change from physical work, that training must overload the system.

Strength Training Work to the point of momentary muscular failure.

Endurance Training Work for progressively longer periods of time and

at progressively higher intensities. Sprint Training

Gradually increase volume of ballistic activities Bungee, downhill, tow training

The Supercompensation Cycle

The Supercompensation Cycle

The “Overload” PrincipleThe “Overload” Principle

The ‘Ultimate’ principle to apply to all facets of training in most sports.

Gradual increase in workout stresses create a physiological/psychological adaptation over time.

Athletes enhance athletic performance by increasing the capacity for work over time.

The ‘Ultimate’ principle to apply to all facets of training in most sports.

Gradual increase in workout stresses create a physiological/psychological adaptation over time.

Athletes enhance athletic performance by increasing the capacity for work over time.

What You Train, Is What You Gain!What You Train, Is What You Gain!

Specificity of Training S.A.I.D. Principle – Specific Adaptations to Imposed

Demands. You must train the skill or system you will use in

competition . . . Mimic the demands of competition. Distance runners must train to raise the “thresholds”,

simulate competitive feelings experienced, and to strengthen psychological patterning.

Specificity of Training S.A.I.D. Principle – Specific Adaptations to Imposed

Demands. You must train the skill or system you will use in

competition . . . Mimic the demands of competition. Distance runners must train to raise the “thresholds”,

simulate competitive feelings experienced, and to strengthen psychological patterning.

S.A.I.D Principle continued.S.A.I.D Principle continued.

Training needs to simulate aspects of racing. Generally

Raising the “A.T. and “L.T.”, Gaining Hill Strength, Increasing Speed, Mental Callousing at Race Pace.

Specifically: Practicing Starts, Finishes, Surges, Passing. Curves (Race Simulation),

strategic risks in tactics/pacing, practice falling & getting up, fixing “Flat Tires”, false starts.

Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in accomplishment &

testing one’s abilities. One of the philosophies in our program is that hard work can be fun in and of itself.

Training needs to simulate aspects of racing. Generally

Raising the “A.T. and “L.T.”, Gaining Hill Strength, Increasing Speed, Mental Callousing at Race Pace.

Specifically: Practicing Starts, Finishes, Surges, Passing. Curves (Race Simulation),

strategic risks in tactics/pacing, practice falling & getting up, fixing “Flat Tires”, false starts.

Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in accomplishment &

testing one’s abilities. One of the philosophies in our program is that hard work can be fun in and of itself.

The Best Must Rest . . . Recovery Principle

The Best Must Rest . . . Recovery Principle

Recovery is an essential component in training. Undoubtedly one of the most difficult training components

for coaches and athletes to apply. Watch your athletes closely, their eyes, faces, moods, and

resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout or

rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from

pounding. Rest may represent the “secret weapon” for peaking

properly.

Recovery is an essential component in training. Undoubtedly one of the most difficult training components

for coaches and athletes to apply. Watch your athletes closely, their eyes, faces, moods, and

resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout or

rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from

pounding. Rest may represent the “secret weapon” for peaking

properly.

Recovery . . . continuedRecovery . . . continued

Recovery is not the absence of training, but part of training.

Volume of training is less important than the manipulation of training intensities.

No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.

Much better to be under-trained and healthy than over-trained and hurt.

Healthy individuals run at the end of the season.

Recovery is not the absence of training, but part of training.

Volume of training is less important than the manipulation of training intensities.

No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.

Much better to be under-trained and healthy than over-trained and hurt.

Healthy individuals run at the end of the season.

. . . more Recovery . . . more Recovery

48 hours are usually needed to recover from a difficult workout or race.

Too often runners push the day after because they feel good.

Intense workouts are limited to twice each week. A race is an intense workout!

A complete rest day every two weeks will not destroy your runners!

48 hours are usually needed to recover from a difficult workout or race.

Too often runners push the day after because they feel good.

Intense workouts are limited to twice each week. A race is an intense workout!

A complete rest day every two weeks will not destroy your runners!

Principle of ReversibilityPrinciple of Reversibility

Tough to get, easy to leave.Roughly 1% loss of fitness per day of

complete bed rest.Recovery vs Rest

Tough to get, easy to leave.Roughly 1% loss of fitness per day of

complete bed rest.Recovery vs Rest

IndividualityIndividuality

Each training program has a different effect on an individual

Tailor programs to individual needsTraining ageChronological ageFast twitch/slow twitchGenderBody type

Each training program has a different effect on an individual

Tailor programs to individual needsTraining ageChronological ageFast twitch/slow twitchGenderBody type

Law of AccumulationLaw of Accumulation

What you do adds upDays runningOther sportsYears runningBody already knows how to get fit

Have already created neural pathwaysIncrease in volume after body gets fit

again

What you do adds upDays runningOther sportsYears runningBody already knows how to get fit

Have already created neural pathwaysIncrease in volume after body gets fit

again

Additional Principles to consider

Additional Principles to consider

Progression Start slow and gradually build up Most injuries occur in the first 3 weeks

Monitor shoes--date Hell week concept

Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea

Adaptation Muscles may remember, tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete

Progression Start slow and gradually build up Most injuries occur in the first 3 weeks

Monitor shoes--date Hell week concept

Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea

Adaptation Muscles may remember, tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete

THE BASICS OF DISTANCETHE BASICS OF DISTANCE

FROM TRAINING PRINCIPLES TO

WORKOUTS

FROM TRAINING PRINCIPLES TO

WORKOUTS

THE GOALS OF TODAYTHE GOALS OF TODAY

1. Be able to coach distance runners 2. Have basic workouts to use 3. Have a basic distance philosophy 4. Set up a basic distance progression for

A. 800 meters B. 1600 meters C. 3200 meters

1. Be able to coach distance runners 2. Have basic workouts to use 3. Have a basic distance philosophy 4. Set up a basic distance progression for

A. 800 meters B. 1600 meters C. 3200 meters

COACHING THE WHOLE DISTANCE TEAM

COACHING THE WHOLE DISTANCE TEAM

DAILY WORKOUTS A. DISTANCE WORKOUTS B. POSTED WORKOUTS C. PACE WORKOUTS D. USE OF LANES ON THE TRACK E. CREATE A DAILY ROUTINE

DAILY WORKOUTS A. DISTANCE WORKOUTS B. POSTED WORKOUTS C. PACE WORKOUTS D. USE OF LANES ON THE TRACK E. CREATE A DAILY ROUTINE

BASIC PRINCIPLES OF WORKOUTS

BASIC PRINCIPLES OF WORKOUTS

A. NEED FOR CONDITIONING B. NEED FOR SPEED C. NEED FOR RHYTHM D. FIRST AND LAST LAP PREMISE E. UNDERTRAIN F. NEEDS OF THE EVENT G. PRIMARY FOCUS

A. NEED FOR CONDITIONING B. NEED FOR SPEED C. NEED FOR RHYTHM D. FIRST AND LAST LAP PREMISE E. UNDERTRAIN F. NEEDS OF THE EVENT G. PRIMARY FOCUS

800 METERS800 METERS

A. MEDIUM, HARD, EASY B. TRAIN FOR SPEED C. 400-800 TYPE D. 800-1600 TYPE E. PACE DISTANCE DEPENDS ON TYPE

OF RUNNER F. Up to 1 TO 2 TIMES RACE DISTANCE G. RACE BREAKDOWN

A. MEDIUM, HARD, EASY B. TRAIN FOR SPEED C. 400-800 TYPE D. 800-1600 TYPE E. PACE DISTANCE DEPENDS ON TYPE

OF RUNNER F. Up to 1 TO 2 TIMES RACE DISTANCE G. RACE BREAKDOWN

1600 METER1600 METER

NEED FOR MORE DISTANCE NEED FOR DAILY SPEED STRENGTH VERSUS SPEED LENGTH OF INTERVALS BREAKDOWN OF THE RACE Up to 1 1/2 TO 2 1/2 RACE DISTANCE IN

WORKOUTS

NEED FOR MORE DISTANCE NEED FOR DAILY SPEED STRENGTH VERSUS SPEED LENGTH OF INTERVALS BREAKDOWN OF THE RACE Up to 1 1/2 TO 2 1/2 RACE DISTANCE IN

WORKOUTS

3200 METERS3200 METERS

NEED FOR WEEKLY LONG RUN STILL NEED FOR SPEED DATE, GOAL AND DREAM PACE EARLY SEASON PLAN VETERANS TRAIN FOR 3200

A. Would keep this to a minimum in youth track WORKOUT LOAD

A. Up to 1 1/2 to 2 TIMES RACE DISTANCE

NEED FOR WEEKLY LONG RUN STILL NEED FOR SPEED DATE, GOAL AND DREAM PACE EARLY SEASON PLAN VETERANS TRAIN FOR 3200

A. Would keep this to a minimum in youth track WORKOUT LOAD

A. Up to 1 1/2 to 2 TIMES RACE DISTANCE

BASIC PREMISESBASIC PREMISES

EVERY DISTANCE RUNNER WILL DO A MINIMUM OF 1 RACE, MAX OF 2 RACES PER MEET

WILL RUN THE 400, 800, 1600 AND 3200 OVER THE COURSE OF THE SEASON FOR VETERANS

EVERY DISTANCE RUNNER WILL DO A MINIMUM OF 1 RACE, MAX OF 2 RACES PER MEET

WILL RUN THE 400, 800, 1600 AND 3200 OVER THE COURSE OF THE SEASON FOR VETERANS

ROOKIESROOKIES

DISTANCE RUNNERS A. TRAIN TO RUN THE SHORTER RACES B. LEARN BASICS OF WORKOUT C. UNDERTRAIN D. DOUBLE AT LEAST ONCE, NOT MORE

THAN TWICE DURING SEASON E. INTERVAL AMOUNT LOW

DISTANCE RUNNERS A. TRAIN TO RUN THE SHORTER RACES B. LEARN BASICS OF WORKOUT C. UNDERTRAIN D. DOUBLE AT LEAST ONCE, NOT MORE

THAN TWICE DURING SEASON E. INTERVAL AMOUNT LOW

Weekly Training PlanWeekly Training Plan

Two Practices a weeka. Runb. Pace

Three Practices a weeka. Runb. Pacec. Pre race

Four practices a weeka. Add a second run

Two Practices a weeka. Runb. Pace

Three Practices a weeka. Runb. Pacec. Pre race

Four practices a weeka. Add a second run

Books to readBooks to read

Training for Young Distance Runners by Larry Greene and Russ Pate

Successful Coaching by Rainer Martens The Quotable Runner: edited by Mark Will-

Weber Children & Sports Training by Jozef Drabik

Training for Young Distance Runners by Larry Greene and Russ Pate

Successful Coaching by Rainer Martens The Quotable Runner: edited by Mark Will-

Weber Children & Sports Training by Jozef Drabik

Final commentsFinal comments

Remember why you are coaching What will the athletes remember?

Keep it Simple Make it enjoyable Remember the athletes are not you Employ the overload principle

Remember why you are coaching What will the athletes remember?

Keep it Simple Make it enjoyable Remember the athletes are not you Employ the overload principle

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