Distance II

The basics of training youth and high school distance runners

Basic rules

Turn off cell phone If you have to take a call, do it in the hallway Text the same please.

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/

Basic assumptions

1. Have already attended the beginning distance clinic

a. Will not recover the stuff from basic clinicb. This is in addition to the basic clinic

2. Have coached this event before3. Have some basic knowledge of the sport4. Want to get a little better5. Know the basic training principles and know how

to make a periodized schedule

Goals for Distance II

1. Learn basic distance terms 2. Various workouts for

A. 800 B. 1500/1600 C. 3000/3200

Basic terms

1. Steady State 2. Tempo 3. Repetition 4. Interval 5 Fartlek 6. Surge Training

Steady State

PURPOSETo increase cardiovascular fitnessTo enhance the use of energy sourcesTo increase the capillarization of musclesJARGON: DEVELOPS DISTANCE PACEPACE70% of VO2 maxAbout 1 minute per mile slower than 10K pace About 1:15 to 1:30 per mile slower than 5K paceRun hard comfortably (conversational pace)ROOKIE TIP: Time versus distance for new runners

Steady State

DURATIONSomewhat depends on the ability and fitness of the athleteGeneral rule of thumb-40-60 minutes of continuous running

Most young runners would do significantly less than thisRECOVERY

Not applicable to this kind of trainingSAMPLE WORKOUT

1. 15 minutes out and turn around2. Karen’s Run (25-35 minutes on dirt)3. Creek Road loop (40-45 minutes with hills)

Tempo Training

PURPOSETo train lactate threshold (accumulation of lactic acid)To develop a faster pace without the accumulation of lactic acidTo callus the body to the stresses of racing

JARGON: Expands thresholdPACEAbout 15-20 seconds per mile slower than 10K pace About 35-50 seconds per mile slower than 5K pace

Just short of hard running (comfortably hardConversation occurs in fragments or grunts rather than sentences

Out of the comfort zone!ROOKIE TIP: Start off with segments and gradually progress

Tempo Training

DURATION10-15 minutes of continuous running orCruise intervals-90 seconds to 8 minutes of segmented runningRECOVERY Usually up to 60 seconds when doing cruise intervals of 200 to 600 meters

SAMPLE WORKOUT1. 3 on, 2 off, 2 on, 1 off, 1 on, 1 off, 1 on, 1 off, 1 on2. Bronwen’s Run (8 minute run at tempo speed)

3. 3 x 400 at 5K + 1 minute race pace (200 cut slog recovery)

Repetition Training

PURPOSETo develop a sense of pace and rhythmTo train at VO2 maxTo decrease the oxygen cost of runningJARGON: Calluses the body to race pace

PACECurrent race paceFirst and last lap of the workout should be faster than race pace

That’s the way the race goes outExample: 6:00 miler would do 400’s at 90, 200s at :45ROOKIE TIP: Keep the number of repetitions low. It is better for the rookie to go away excited by the workout rather than intimidated by the workout

Repetition Training

DURATION30 seconds to 2 minutes segmentsDifferent races require different workloads. The longer the race, the greater the workloadMany people build up to a 1 1/2 to 2 times the distance for the number of repeats

RECOVERY 1:2 run to recovery ratio (90 second run earns a 3 minute rest)

SAMPLE WORKOUT1. 6 x 200 at race pace for 800 meter runner (200 recovery)2. 2 sets of 2 x 400 at race pace for 1600 meter runner

(400 recovery)3. Combination of 6 x 400 at race pace of 3200 meter runner

(400 recovery)

Interval Training

PURPOSETo develop lactic acid tolerance and production enhancementTo continue to work hard at a high pulse rateHigh quality workoutTrains body for the shock of racingJARGON: High Lactate workoutPACEAt or faster than race pace, depending on the distance and recovery timeROOKIE TIP: Apply very carefully and in moderation to the rookie runner

Interval Training

DURATION15-90 secondsRECOVERY 2:1 run to recovery ratio (90 second run earns a 45 second rest)After an intense interval workout, 2 to 3 days of steady state running may also be needed for recoverySAMPLE WORKOUT1. 3 x 300 at sub race pace (20-25 second to get to line)2. 400, 300, 200, 100 (starting a race pace and lowering 3. a second per segment)-rest is 1/2 time of segment4. 6 x 200 cut downs (each 200 1 second faster than last)5. start 2 seconds over race paceFOR EXPERIENCED RUNNERS ONLY. NEED TO ASK TO DO

Fartlek Training

PURPOSETo develop the ability to initiate and respond to speed changesTo improve aerobic fitnessTo expand VO2 maxJARGON: Speed playPACEStructured to unstructured (very experienced runnerCan do by whistle or by feelROOKIE TIP: Start off with whistle fartlek

Fartlek Training

DURATIONStructured to unstructured20 seconds to several minutes as part of a runFor experienced runner may be completely unstructured. Run as you feelRECOVERY Structured to unstructuredFrom several seconds to several minutesMay include walkingSAMPLE WORKOUT1. Whistle fartlek at Mira Monte-- 3 to 5 five minute segments2. Circuit drill on field. Sprint the sideline,

jog the end zone, sprint diagonally, walk

Surge Training

PURPOSETo enhance the ability to respond to and initiate pace changesTo cover moves in a raceTo develop the rubber band techniqueJARGON: Move, countermovePACEGenerally anaerobic threshold or fasterStart, finish paceBreak paceROOKIE TIP: Start with Hondas or speed shifting strides

Surge TrainingDURATION

Typically 30 to 60 seconds in the midst of a steady pace or tempo runMay be 30 to 60 seconds as part of a repetition workout (adding a fast 200 at the end of a 400 repeat for extra

credit)RECOVERY

2 to 4 minutes depending on the length of the surgeOccasionally, much shorter

SAMPLE WORKOUT1. Frontier Paints with 6 telephone pole surges2. Secret surges of varying distance.

Must counter the move3. Alice’s Run-Surge at the assigned points 4. Oregon 40-30 workout

Basic needs

Shoes Socks John Wooden Sensible plan Philosophy End date of season Understanding of other coaches

Basic Facts

Age group distance stars do not necessarily go on and become high school and college distance stars A. Scholarship athletes I have coached B. NCAA/NAIA All Americans I have coached C. Age group county record holders

1. Place kicker 2. Ultimate frisbee national champion 3. Soccer player in college

Shorter is better at this age A. Fast twitch A/B and slow twitch B. Top Gun

Aerobic capacity can always be increased What are their goals? Age when most students stop doing athletics Body change

Anaerobic versus Aerobic

Anaerobic

100 Meters: 92% 200 Meters: 86% 400 Meters: 70% 800 Meters: 43% 1600 Meter: 24% 3200 Meter: 12% 5000 Meter: 07%

Aerobic

100 Meters: 08% 200 Meters: 14% 400 Meters: 30% 800 Meters: 57% 1600 Meter: 76% 3200 Meter: 88% 5000 Meter: 93%

Source: Training For Youth Distance Runners, page 36

800 workouts

A. Race is primarily anaerobic B. SAID principle C. Hills D. Pace E. Recovery F. Shorter races

800 Continued

Start techniqueScratch/lane startBreaking down the raceWhere to runMoves in a race

800 WorkoutsEVERY DAY TYPES7 seconds/15 easy150 s-f-s100 strides110 cutdownsBayi’sBungeePace 100Pace 200150 starts200 finishes200 handoffssnapple lap

800 Workouts

OFF TRACKTempoHill Repeats12 x 440 on bike pathCOMBO WORKOUTS3 X 300 Hill Run2 Hills 4 x 2002 x 150 Hill Run

Hill Repeats 200 with PartnerBungee bungee pull

Switch partner

1500/1600 IDEAS

A. Need for a little more distanceB. SAID principle C. Surging runsD. PaceE. RecoveryF. Shorter races

1500/1600 Continued

Start techniqueWaterfall startBreaking down the raceWhere to run Sticky points

1500/1600 Workouts

More volume than 800Revolutions around the trackDistance/volume/intensityTrain to run fast when tiredSnapple/gator/cut downs

Rhythm

1500/1600 Workouts

Kosmin testElvis MilePacer800 pace sheetDate PaceGoal PaceDream PaceLearn to run fasthttp://www.brianmac.co.uk

3000/3200 Meters

A. Race is primarily aerobicB. SAID principle C. Need for a long runD. PaceE. RecoveryF. Shorter racesG. Do very seldom on the frosh level

3000/3200 Meters

Start techniqueWaterfall startBreaking down the raceWhere to run Sticky pointsIn contactNegative split/runs-workout

3000/3200 Meters

More volume than 1500/1600Revolutions around the trackPractice finishingTrain to run fast when tiredCut down workouts

Rhythm extremely important

3000/3200 Meters

Gradual progression up with 400sCooper TestsA. 12 minuteB. 1 1/2 mile

Miles at race paceRecovery decreases over length of year.

VO2 max workouts

Basic distance rules at meets/season

2 races max per meetMorning/afternoon ruleHealthy runnersHydration and nutritionWIN (what’s important now)When is the season over?

The little things

Meet warm up/cool downDrillsCore strengthErr on the side of too littleKeep it funRemember they are childrenHow many will run after age 13?

Pace ChartCUT DOWN PACE-110 YARDS-100 METERS-Pace per lap

100 Meters 400 1500 160016 SECONDS-----------------1:04 4:00 4:1617 SECONDS-----------------1:08 4:15 4:3218 SECONDS-----------------1:12 4:30 4:4819 SECONDS-----------------1:16 4:45 5:0420 SECONDS-----------------1:20 5:00 5:2021 SECONDS-----------------1:24 5:15 5:3622 SECONDS-----------------1:28 5:30 5:5223 SECONDS-----------------1:32 5:45 6:0824 SECONDS-----------------1:36 6:00 6:2425 SECONDS-----------------1:40 6:15 6:4026 SECONDS-----------------1:44 6:30 6:5627 SECONDS-----------------1:48 6:45 7:1228 SECONDS-----------------1:52 7:00 7:2829 SECONDS-----------------1:56 7:15 7:4430 SECONDS-----------------2:00 7:30 8:00

Triangles30 – 30 – 30 workout or Triangle workout

30Sec Distance(meters) Pace67 12:0073 11:0080 10:0084 9:3089 9:0094 8:30100 8:00107 7:30114 7:00123 6:30133 6:00145 5:30160 5:00

Triangles

Start (easy length first)

6:00 Pace (133m)

8:00 Pace (100m)

7:00 Pace (114m)

In the end

1. Keep it simple2. Keep it fun3. Keep the athlete in mind4. There is always another championship5. What will they be doing 10 years from now6. How many of your high school teammates are still

running?7. How many of you were high school or college runners?8. WIN (What’s important now)