Recipe for Running - Parts 1 and 2

How will your Cross Country and Track

teams run faster?

A Recipe for Training Distance Runners

1

These folks will help us out

One more thought

One more thought•Shunryu Suzuki

(aka Suzuki Roshi)

• Our tendency is to be interested in something that is growing in the garden, not in the bare soil itself. But if you want to have a good harvest, the most important thing is to make the soil rich and cultivate it well.

Paraphrased for Coaches

Paraphrased for Coaches

• Our tendency is to be interested in in the workouts, not the science that underlies the workouts. But if you want your athletes to run well, the most important thing is to understand the physiology underlying

Hans Selye

Hans Selye

• The father of Stress?

Hans Selye

• The father of Stress?• Stress - the nonspecific

response of the body to any demand

Hans Selye


response of the body to any demand– Car wreck

Hans Selye


response of the body to any demand– Car wreck– Cross country workout

Hans Selye


response of the body to any demand– Car wreck– Cross country workout– Paper cut

Hans Selye


response of the body to any demand– Car wreck– Cross country workout– Paper cut

• General Adaptation Syndrome (GAS)

Selye’s General Adaptation Syndrome


Baseline - Is it Homeostasis or Fitness?


Baseline is the runner’s fitness !

Baseline - Is it Homeostasis or Fitness?

Selye’s GAS for Track Coaches


Time


Time

Workout


Time

WorkoutPost Workout - athlete not fully recovered


Time


Supercompenstation


Time


Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout) Supercompenstation


Time


Post Workout - Athlete is fully recovered and ready for the next training stimulus (workout)

When should you workout again?

Supercompenstation


Time


Time

Original Level of Fitness


Time


2st Workout


Time


2st Workout3nd Workout


Time



4th Workout


Time


Improved Level of Fitness


4th Workout


Time



4th Workout


Time



4th Workout

This graph is the goal of

A common training mistake

Time



Time


Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout


Time


Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness

level. This is a tired athlete !


Time


Next Workout - Athlete is not recovered, yet the athlete is assigned the next workout Athlete’s new fitness

level. This is a tired athlete !

How long do you wait until the next workout?

Length between hard workouts

Time



Time


Day 1 Day 2 Day 3 Day 4Day 0


Time



Time


SUN MON TUES WEDSAT


Time


SUN MON TUES WEDSAT

Remember, I’ve just made up this time continuum.


Time


SUN MON TUES WEDSAT

Remember, I’ve just made up this time continuum. Unfortunately, the amount of recovery will vary between athletes.


Time

S S M T W T F S S M T W T F


Time


Sat, Mon, Wed, Fri, Mon, Wed


Time


Sat, Mon, Wed, Fri, Mon, WedSat, Tues, Fri, Mon, Thurs

Simple Philosophic Question


• Philosophic Question - Do you error on the side of too many training days or too few?


• Philosophic Question - Do you error on the side of too many training days or too few?

• My Opinion - Most high school athletes should error on the side of fewer training days.

Too Much or Too Little?


Time


Sat, Mon, Wed, Fri, Mon, WedSat, Tues, Fri, Mon, Thurs


Time


Sat, Tues, Fri, Mon, Thurs

A Recipe for Faster Running


• Too Much or Too Little - Stress & Recovery.

15 min of Exercise Physiology


Casey Malone6th Place Athens OlympicsNCAA Campion (CSU)



George Pincock47.33 400m46.24 4x400m split



George Pincock47.33 400m46.24 4x400m split

Brett Schoolmeester5th 2004 NCAA XC10,000m PR - 28:31

How Long do these events last?


Discus4 seconds?5 seconds?



400m45 to 60 sec



400m45 to 60 sec

10,000m27 to 34

min

Event length and Energy Systems


DiscusCreatine-Phosphate

System



System

400mAnaerobic



System

400mAnaerobic

10,000mAerobic

Which Energy Systems affect XC?


System

400mAnaerobic

10,000mAerobic

Which Energy Systems affect XC?400m

Anaerobic

10,000mAerobic

Which Energy Systems affect XC?

10,000mAerobic

Energy Systems Timeline

0 sec 20 sec 40 sec 1 min 80 sec 100 sec 2 min 10 min



Creatine Phosphate System




Anaerobic System




Anaerobic System

Aerobic System




Anaerobic System

Aerobic System(means with oxygen)




Anaerobic System

Aerobic System

(means without oxygen)

(means with oxygen)

Energy SystemContribution of Each System

% Energy Contribution Event Aerobic Anaerobic Phosphate

800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%




What distance do HS XC athletes run in New Mexico?

Which Energy System(s) will we focus on during Cross Country?

Which Energy System(s) will we focus on during Cross Country?• The race distance for high school cross

county, in most states, is 5,000m.


county, in most states, is 5,000m.• When you race 5,000m, what percentage

of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?


county, in most states, is 5,000m.• When you race 5,000m, what percentage

of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?

• Aerobic provides 93% of the energy• Anaerobic only provides 7% of the energy

• The race distance for high school cross county, in most states, is 5,000m.

• When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?

• Aerobic provides 93% of the energy.• Anaerobic only provides 7% of the energy.

The #1 reason to focus on the Aerobic system during cross country

• The race distance for high school cross county, in most states, is 5,000m.

• When you race 5,000m, what percentage of energy comes from the Aerobic System and what percentage comes from the Anaerobic system?

• Aerobic provides 93% of the energy.• Anaerobic only provides 7% of the energy.


• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the

energy during a 5,000m race.

Two more reasons to focus on the Aerobic Energy System

• The Aerobic System will improve year after year if it is trained properly



Gold - 100m



Gold - 100m

Silver - Marathon



Gold - 100m

Silver - 100m

Silver - Marathon



Gold - 100m

Silver - 100m

Silver - Marathon

Bronze - Marathon



22 years old VS 29 years old

Gold - 100m

Silver - 100m

Silver - Marathon

Bronze - Marathon



22 years old VS 29 years old21 years old VS 31 years old

Gold - 100m

Silver - 100m

Silver - Marathon

Bronze - Marathon


• The Aerobic System will improve year after year if it is trained properly.


• The Aerobic System will improve year after year if it is trained properly.

• Although the Anaerobic System will adapt to training, this system has a point of diminishing return.

Anaerobic Energy System


• Anaerobic System - “traditional interval training” will improve this energy system.



• However, there comes a point where the interval training no longer improves the Anaerobic system.




• Why?




• Why?

Blood pH

Anaerobic Energy System and Blood pH


7.0 - Neutral (like water)



Below 7.0Acidic (like lemon juice)



Above 7.0Basic (like baking soda)




7.4 - Normal humanblood pH








7.2 - HS athlete’s blood pH







6.9 - HS athlete’s blood pH after several hard interval workouts







6.9 - HS athlete’s blood pH after several hard interval workouts 6.7 or 6.8 - Lowestblood pH that mosthumans can achieve





6.7 or 6.8 - Lowestblood pH that mosthumans can achieve






How do anaerobic workoutsmake you feel?






How do anaerobic workoutsmake you feel?Lungs burn, metallic

taste in your mouth







taste in your mouth

Hemingway called this “the taste of death”





The reason “traditional intervals” are so powerful isthat these workouts lower the athlete’s blood pH.





The reason “traditional intervals” are so powerful isthat these workouts lower the athlete’s blood pH.The goal of “interval training” is to move blood pHfrom a basic state to an acidic state.





How long does this process take?






6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.






6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8

weeks of “interval training”?






6 to 8 weeks of “interval training” will fullydevelop an athlete’s Anaerobic system.What happens if we do more then 8

weeks of “interval training”? This is

bad!


• The human body does will not allow blood pH to stay acidic for forever.



• If you try to keep pH low for longer then the 6 to 8 weeks, what happens?



• If you try to keep pH low for longer then the 6 to 8 weeks, what happens?

• Damaged adrenal glands, thyroids, lymph nodes, stomach lining.



energy during a 5,000m race.



energy during a 5,000m race.• The Aerobic system can be developed

indefinitely.



energy during a 5,000m race.• The Aerobic system can be developed

indefinitely.• Conversely, the Anaerobic system only

needs to be trained for 6 - 8 weeks to fully develop.

But the cross country season is longer than 8 weeks


• August 15th - first day of practice


• August 15th - first day of practice• October 29th - State XC Meet


• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.


• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..


• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..• If you started your training on July 4th,

then you will have 16 weeks to state.


• August 15th - first day of practice• October 29th - State XC Meet• This is 10 weeks of running.• However…..• If you started your training on July 4th,

then you will have 16 weeks to state.• If you took 3 weeks off after the state track

meet, then you will have 20 weeks to the state cross country meet.





Given what we now know, when should a coach assign “interval training”?





Given what we now know, when should a coach assign “interval training”?Identify the race that you want your

athletesto peak at, and then work backwards 6 to 8 weeks.







Ideally, the athlete will peak when they race attheir lowest possible blood pH.


• Too Much or Too Little - Stress & Recovery.• The Aerobic system provides 93% of the energy

during a 5,000m race.



during a 5,000m race.• The Aerobic system can be developed indefinitely.



during a 5,000m race.• The Aerobic system can be developed indefinitely.• Conversely, the Anaerobic system only needs to

be trained for 6 - 8 weeks to fully develop.



during a 5,000m race.• The Aerobic system can be developed indefinitely.• Conversely, the Anaerobic system only needs to

be trained for 6 - 8 weeks to fully develop.• For serious athletes, who are training longer then

10 weeks, aerobic workouts must take precedence over anaerobic workouts and precede anaerobic workouts.

As your athletes start to train more weeks during the year, how will you

adjust their training?


adjust their training?• Summer before Freshman year - didn’t run :-)


adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet


adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th


adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC


adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC• Summer before Junior year - started 3 weeks after

the state track meet


adjust their training?• Summer before Freshman year - didn’t run :-)• Freshman year - qualify for state XC meet• Summer before Sophomore year - started July 4th• Sophomore year - team’s 3rd runner at state XC• Summer before Junior year - started 3 weeks after

the state track meet• If they started the anaerobic workouts in July of

their Junior year, they’ll likely be running poorly at the state meet in October or November.


adjust their training?


• Too Much or Too Little - Stress & Recovery• The Aerobic system provides 93% of the energy

during a 5,000m race• The Aerobic system can be developed indefinitely• Conversely, the Anaerobic system only needs to

be trained for 6 - 8 weeks to fully develop• For serious athletes, who are training longer then

10 weeks, aerobic workouts must take precedent over anaerobic workouts and precede anaerobic workouts






Now we're ready for

Quick Interlude - What’s the most difficult book you’ve ever read?


• Tao of Physics


• Tao of Physics• Brief History of

Everything



Everything• I loved the first third of

each book




each book• Both books became

increasingly difficult and less enjoyable the further I read




each book• Both books became

increasingly difficult and less enjoyable the further I read

• The hardest part for you is over!


What’s my point?


What’s my point?Do you understand Selye?



Do you understand that blood pH has a limit?


Acidic

Basic7.0




Acidic

Basic7.0

If you understand these two conceptsThen understanding the workouts is easy.



Aerobic Workouts Continuous Running Workouts


Intensity of Runi.e. speed or

Length of Run



Length of Run

Long Run



Length of Run

Long RunFartlek (aka speedplay)



Length of Run


Threshold Runs (aka tempo runs)



Length of Run

Long Run

Aerobic Workouts Continuous Running - Long Run


Length of Run

Long Run



Length of Run

Long Run20% of weekly volume



Length of Run

Long Run20% of weekly volumeIf you’re running 30 miles a week - 6 miles



Length of Run

Long Run20% of weekly volume

Long run should be challenging - no jogging

If you’re running 30 miles a week - 6 miles


Intensity of Runi.e. speed or pace

Length of Run

Long RunThe long run is such a challenging workoutpsychologically that it might not be the rightworkout for new runners.



Length of Run

Long Run



Length of Run

Long RunHowever, this is the best long term method to improve an athlete’s aerobic ability. Your athletes will definitely run faster if they run a weekly up-tempo, yet controlled, long run.



Length of Run





Length of Run

Fartlek (aka speedplay)

Aerobic Workouts Continuous Running - Fartlek


Length of Run




Length of Run

Fartlek (aka speedplay)This is a continuous run, but the pace changes throughout the run



Length of Run

Fartlek (aka speedplay)This is a continuous run, but the pace changes throughout the runFor example: 5 minute segments, with

2 min at “race pace” followed by 3 min “steady”. Repeat.



Length of Run




Length of Run

Fartlek (aka speedplay)I think Fartlek runs are underutilized by American

Coaches (both High School and Collegiate)



Length of Run

Fartlek (aka speedplay)I think Fartlek runs are underutilized by American

Coaches (both High School and Collegiate)One of the keys of this workout is that it teaches athletes to pay attention to their “sensory data”*

This is really importantduring the cross country season because athletes

don’t get splits.

* Mark Wetmore’s term



Length of Run



Aerobic Workouts Continuous Running - Tempo Runs


Length of Run




Length of Run

The idea is to run aerobically, without goinginto the anaerobic energy system.




Length of Run

The idea is to run aerobically, without goinginto the anaerobic energy system.


Athletes should run race distance (or maybe 1.0 - 1.5 miles longer) at a “comfortably hard” pace.



Length of Run




Length of Run

Threshold Runs (aka tempo runs)Arguably the best way to

assign these types of runs is to use Jack Daniels




His Vdot calculation for thepace of these workouts aregreat tools for coaches & athletes



Length of Run

Long Run

Fartlek

Threshold Runs



Length of Run

Long Run

Fartlek

Threshold Runs

Mature athletes can and should be doing a weekly long run



Length of Run

Long Run

Fartlek

Threshold Runs

Mature athletes can and should be doing a weekly long runFartlek running is a great workout thatmost of us should be doing more of



Length of Run

Long Run

Fartlek

Threshold Runs

Mature athletes can and should be doing a weekly long runFartlek running is a great workout thatmost of us should be doing more ofUse Jack Daniels;

calculate Vdot

Anaerobic Workouts Discontinuous Running Workouts


Intensity of Workout(could be faster than

Length of Workout



Length of Workout

Aerobic Repeats



Length of Workout

Aerobic Repeats

Anaerobic Repeats



Length of Workout

Aerobic Repeats

Anaerobic Repeats

Sharpening Workouts



Length of Workout

Aerobic Repeats



Length of Workout

Aerobic RepeatsThe majority of repeat is aerobic



Length of Workout

Aerobic RepeatsThe majority of repeat is aerobicWorkout - 5 x 4 min at race pace 2 min recovery jog



Length of Workout

Aerobic Repeats



Length of Workout

Aerobic RepeatsWhile this is a typical workout, is there abetter alternative?



Length of Workout

Aerobic RepeatsWhile this is a typical workout, is there abetter alternative?YES!!!

Anaerobic WorkoutsPoint of Reference


Start


Start

End of first repeat


Start

End of first repeat

Recovery Jog


Start

End of first repeat

Recovery Jog

End of second repeat


Start

End of first repeat

Recovery Jog


End of third repeat


• At what point does the athlete switch from aerobic to anaerobic ?



aerobic anaerobic



aerobic anaerobic

First Repeat



aerobic anaerobic

First RepeatSecond Repeat



aerobic anaerobic


Third Repeat


aerobic anaerobic


• Why is this such a great workout?

aerobic anaerobic


• Why is this such a great workout?• Athletes must pay attention to their sensory data

to make their last repeat their best repeat

aerobic anaerobic



to make their last repeat their best repeat• If you remind the athletes to start easy, then the

majority of the workout will be aerobic

aerobic anaerobic



to make their last repeat their best repeat• If you remind the athletes to start easy, then the

majority of the workout will be aerobic• The workout can be repeated throughout the

season, becoming more anaerobic each time

aerobic anaerobic

Anaerobic WorkoutsLate Season Point of Ref. Workout

Start

End of first repeat


Start

End of first repeat

Recovery Jog


Start

End of first repeat

Recovery Jog

End of second repeatEnd of third repeat


Start

End of first repeat

Recovery Jog

End of second repeatEnd of third repeatThis workout is much more anaerobic than

the first!


aerobic anaerobic


aerobic anaerobic

Early Season Workout


aerobic anaerobic

Late Season Workout



aerobic anaerobic

Late Season Workout


Third Repeat



aerobic anaerobic

Late Season Workout

The last few repeatswill be completely anaerobic


Third Repeat



Length of Workout

Aerobic Repeats

Anaerobic Repeats

Sharpening Workouts



Length of Workout

Anaerobic Repeats



Length of Workout

Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!







taste in your mouth

Hemingway called this “the taste of death”



Length of Workout




Length of Workout

Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!What ever you’ve done in the past is great!



Length of Workout




Length of Workout

Anaerobic Repeats“Traditional Intervals” - These are the workouts that make you hurt!Longer repeats? - Try repeat 1,000s or 1,600s



Length of Workout

Aerobic Repeats

Anaerobic Repeats

Sharpening Workouts



Length of Workout

Sharpening Workouts



Length of Workout

These are the shortest workout of the year Sharpening Workouts



Length of Workout


Run these workouts in the last 10-14 days of the season



Length of Workout

The shortest repeats of the year





Length of Workout

The shortest repeats of the year


Repeats start at race pace, then get faster




Length of Workout

Sharpening Workouts - Examples



Length of Workout

a) 6-8 x 400m with 1 min recovery




Length of Workout

b) 500’s - Go hard for 100m, settle, then kick last 200m





Length of Workout

b) 500’s - Go hard for 100m, settle, then kick last 200m



The idea is that you should feel fast in these workouts



Length of Workout

Sharpening Workouts - Why do ‘em?



Length of Workout

1. It ensures that you are resting for the big meet




Length of Workout

2. Athletic, faster runners will respond well





Length of Workout

2. Athletic, faster runners will respond well



3. For the aerobically fit athlete, the combination of less running and sharpening should result in PRs






What will our season look like?

The Colorado High SchoolCross Country Season

The Colorado High SchoolCross Country Season

Mon Tue Wed Thu Fri Sat SunJul 31 1

Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6

Sep 11 Liberty Bell 7

Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13





Given what we now know, when should a coach assign “interval training”?







Ideally, the athlete will peak when they race attheir lowest possible blood pH.

Colorado Cross Country SeasonMon Tue Wed Thu Fri Sat SunJul 31 1

Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic


Intensity of Workout(could be faster thanrace pace)

Length of Workout

Aerobic Repeats

Anaerobic Repeats

Sharpening Workouts


Intensity of Workout(could be faster thanrace pace)

Length of Workout

Aerobic Repeats


aerobic anaerobic


• Why is this such a great workout?

aerobic anaerobic


• Why is this such a great workout?• You have to pay attention to their sensory data

to make your last repeat your best repeat

aerobic anaerobic



to make your last repeat your best repeat• If you remind yourself to start easy, then the

majority of the workout will be aerobic

aerobic anaerobic



to make your last repeat your best repeat• If you remind yourself to start easy, then the

majority of the workout will be aerobic • The workout can be repeated throughout the

season, becoming more anaerobic each time

aerobic anaerobic


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic



Length of Workout

Aerobic Repeats

Anaerobic Repeats

Sharpening Workouts



Length of Workout

Aerobic Repeats


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Aerobic Intervals - Point of Reference


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Anaerobic Intervals - 1,000s and/or 1,600s



Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts



Sharpening Workout - Veteran Teams


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Week 1 2 3 4 5 6 7 8 9 10 11 12 13

In Colorado, what meet do most athletes set PRs?


• Though Laura Sturges calls it a “road race”…


• Though Laura Sturges calls it a “road race”…• ….the Liberty Bell Invitational is the best chance

for your athletes to set PRs


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Week 1 2 3 4 5 6 7 8 9 10 11 12 13





The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic state





The reason “traditional intervals” are so powerful isthat the workouts lower the athlete’s blood pHThe goal of “interval training” is to move blood pHfrom a basic state to an acidic stateWednesday -

9.06.05

pH






9.06.05Friday - 9.08.05

pH






9.06.05Friday - 9.08.05

Monday - 9.11.05

pH


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Week 1 2 3 4 5 6 7 8 9 10 11 12 13






pH






pH

Liberty Bell - 9.15.05






pH pH

Liberty Bell - 9.15.05

Following one week of aerobic training - 9.22.05


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Week 1 2 3 4 5 6 7 8 9 10 11 12


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts





Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Week 1 2 3 4 5 6 7


Aug 7 2

Aug 14 3

Aug 21 4

Aug 28 5

Sep 4 6


Sep 18 8

Sep 25 9

Oct 2 10

Oct 9 Conference 11

Oct 16 Regional 12

Oct 23 State 13

aerobic anaerobic

Sharpening Workouts




Week 1 2 3 4 5 6 7Week 8 9 10 11 12 13

Queststions

95

Mon Tue Wed Thur Fri Sat SunSpeed

development(medium)

Hard Workout

Easy run w/strides Shake Out Meet Easy Run Off

Fartlek Workout

(not a long run)

Easy run w/ strides

Hard Workout

Easy run w/strides Shake Out Big Meet

Active Recovery

or Off

Fartlek Workout

(nto a long run)

Easy run

Dumb Duel Meet Treat like a

light workout

Easy run w/strides

Shake Out InvitationalActive

Recovery or off

Easy run w/strides

Killer Workout

Easy run w/strides

Shake Out Big Meet Easy Run Off

Young Athlete - New to Running

Further Study

• USATF Coaching Education www.usatf.org• Level 1 - Very helpful when you are coaching

events that you’ve unfamiliar with• Level 2 - Great background in exercise

science, then you apply that knowledge to an event area.– Sprints/Hurdles– Jumps– Throws– Endurance

98

http://www.usatf.org

http://www.usatf.org

Further Study

99

Further Study

99

These are arguably the two most useful books for high school

coaches

Recipe for Running - Parts 1 and 2

Sports

Transcript of Recipe for Running - Parts 1 and 2