The Carmel Distance Project - iatccc.org Carmel Distance Project 2013.pdfThe Recent Evolution of the...
Transcript of The Carmel Distance Project - iatccc.org Carmel Distance Project 2013.pdfThe Recent Evolution of the...
The Recent Evolution of the Carmel High School Girl’s Cross Country Program
Head Coach Mark [email protected] Coach Matthew [email protected]
Background Information
Tradition of Success
Large, Motivated Group of Student-Athletes No Denying School Size is a HUGE Advantage
Student-Athletes are High Achievers
Community “Culture” of (Running) Success Pups Running, Middle School Programs, Club Program
Top-Notch Medical Support Staff School Trainers
St. Vincent Sports Performance Team
Foundation of Success
Sound Coaching Philosophy (What do you want to do?) General Approach to Training
High Volume vs. High Intensity PAAVO ??????
Training Plan (How are you going to do it?) Application of the Philosophy
Ability / Willingness to Implement Plan (Doing it!) Daily Commitment to Excellence
Reflection and Adaptation (How Can it Be Done Better?) Willingness to Change (Day to Day / Season to Season)
Different Athletes require Different Approaches Is Training Compatible with Current Research?
Ancillary Strength Training (2008)
Injury Prevention (75%) Lower Leg Prep
Leg / Hip / Glute Strength
Core Strength
Performance Enhancement (25%) Upper Body Strength
Leg / Hip / Glute Strength
Core Strength
Loss of consistent training due to injury is, by far, the biggest limiting factor in achieving long-term Success!
Dynamic Flexibility Routine (2009)
Running is a dynamic, movement-oriented activity, therefore, your warm-up should be specific to the task at hand
Our Pre-Race and Pre-Training warm-ups differ but both involve the following: Leg Swings - Front to Back Leg Swings – Side to Side (?) Stomach Eagles / Scorpions (?) Back Eagles / Scorpions (?) Walking Knee Pulls Walking Quad Stretch “Frankensteins” Walking Lunges “Inch Worms” Calf Stretches (Straight Knee and Bent Knee)
Glute Activation (2013)
The glutes are the largest muscle group in the lower body, and the LAZIEST, when it comes to distance runners.
Due to the fact that the glutes are under-utilized in distance runners, they must be activated and trained to contribute to the task at hand.
Glute Activation Routine (prior to running) Lunge Stretch (Stretch Hip Flexors) Two Legged Bridge (Abdominals then Glutes) Quadraped Hip Extension “Clam Shell” (Gluteus Medias) “Speed skaters” (Gluteus Medias)
Shift to LT and Aerobic Capacity Training (2009 – Present)
The greater the Lactate Threshold, the further and faster an athlete will be able to go before slowing down!
Our athletes don’t need to get faster, they just need the stamina to maintain their speed over a longer distance (5K)
Training goal is 20 – 40 minutes of total work volume
Since recent research suggests that the lactate threshold is not an exact pace or intensity, there should be:
Systematic Progression, in volume and intensity, over the course of the season
Progression of Intensity over the course of individual workouts Cut-Down Runs, Progression Runs, and Cruise Intervals are all examples
By slightly varying the pace / intensity of workouts, you will be more likely to “hit” appropriate targets on any given day
Shifting the Lactate Curve
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic Conditioning
AnaerobicConditioning
AerobicCapacity
AnaerobicCapacity
ATP/CP
Description Easy Distance Lactate Threshold Medium-LongIntervals
Short-MediumIntervals
Short Sprints
Primary Energy Pathway
AerobicOxidation
Aerobic Oxidationand
Aerobic Glycolysis
Aerobic Glycolysisand
Anaerobic Glycolysis
Anaerobic Glycolysisand the
CP Pathway
The ATPand the
CP Pathways
Effort of Running 65-80% HRM 87-92% HRM 95-100% HRM 100% HRM 100% HRM
Speed of Running “Comfortable” 24-30 secondsper mile slower than
5K race pace
3K to 5K race pace
800m to Milerace pace
400m to 800mrace pace
Duration of Running
30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to3 minutes
10 to 25 seconds
Recovery Time Needed
None(Continuous Running)
None for Continuous Tempo Runs
or1/8th the time of Long
Repeats
Up to equal the time ofthe Fast Repeat
2 to 4 times that of the repeat
(depending on intensity)
Complete
Sample Workouts 5-10+ miles at “easy” pace
15 – 30 minute continuous tempo run
or “cruise intervals” with
short recoveries
6 X 1000mat 4K race pace
with500m “slogs”
8 X 200mat
800m race pace with 4 X the time for
recovery
6-8 X 100m all-out sprints
with full recovery
Key race Training 10K (45%)5K (20%)3K (10%)Mile (5%)
10K (45%)5K (60%)3K (50%)
Mile (45%)
5K (17%)3K (35%)
Mile (40%)
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic Conditioning
AnaerobicConditioning
AerobicCapacity
AnaerobicCapacity
ATP/CP
Description Easy Distance Lactate Threshold Medium-LongIntervals
Short-MediumIntervals
Short Sprints
Primary Energy Pathway
AerobicOxidation
Aerobic Oxidationand
Aerobic Glycolysis
Aerobic Glycolysisand
Anaerobic Glycolysis
Anaerobic Glycolysisand the
CP Pathway
The ATPand the
CP Pathways
Effort of Running 65-80% HRM 87-92% HRM 95-100% HRM 100% HRM 100% HRM
Speed of Running “Comfortable” 24-30 secondsper mile slower than
5K race pace
3K to 5K race pace
800m to Milerace pace
400m to 800mrace pace
Duration of Running
30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to3 minutes
10 to 25 seconds
Recovery Time Needed
None(Continuous Running)
None for Continuous Tempo Runs
or1/8th the time of Long
Repeats
Up to equal the time ofthe Fast Repeat
2 to 4 times that of the repeat
(depending on intensity)
Complete
Sample Workouts 5-10+ miles at “easy” pace
15 – 30 minute continuous tempo run
or “cruise intervals” with
short recoveries
6 X 1000mat 4K race pace
with500m “slogs”
8 X 200mat
800m race pace with 4 X the time for
recovery
6-8 X 100m all-out sprints
with full recovery
Key race Training 10K (45%)5K (20%)3K (10%)Mile (5%)
10K (45%)5K (60%)3K (50%)
Mile (45%)
5K (17%)3K (35%)
Mile (40%)
Aerobic Conditioning
Long, Steady Distance Training
10 miles maximum
“longest run of the week” for younger runners
Still considered a “workout” even though the intensity is lower and the pace “conversational”
Often supplement Saturday races with long cool-downs to achieve this training stimulus
Can also supplement lower running volume with structured cross training
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic Conditioning
AnaerobicConditioning
AerobicCapacity
AnaerobicCapacity
ATP/CP
Description Easy Distance Lactate Threshold Medium-LongIntervals
Short-MediumIntervals
Short Sprints
Primary Energy Pathway
AerobicOxidation
Aerobic Oxidationand
Aerobic Glycolysis
Aerobic Glycolysisand
Anaerobic Glycolysis
Anaerobic Glycolysisand the
CP Pathway
The ATPand the
CP Pathways
Effort of Running 65-80% HRM 87-92% HRM 95-100% HRM 100% HRM 100% HRM
Speed of Running “Comfortable” 24-30 secondsper mile slower than
5K race pace
3K to 5K race pace
800m to Milerace pace
400m to 800mrace pace
Duration of Running
30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to3 minutes
10 to 25 seconds
Recovery Time Needed
None(Continuous Running)
None for Continuous Tempo Runs
or1/8th the time of Long
Repeats
Up to equal the time ofthe Fast Repeat
2 to 4 times that of the repeat
(depending on intensity)
Complete
Sample Workouts 5-10+ miles at “easy” pace
15 – 30 minute continuous tempo run
or “cruise intervals” with
short recoveries
6 X 1000mat 4K race pace
with500m “slogs”
8 X 200mat
800m race pace with 4 X the time for
recovery
6-8 X 100m all-out sprints
with full recovery
Key race Training 10K (45%)5K (20%)3K (10%)Mile (5%)
10K (45%)5K (60%)3K (50%)
Mile (45%)
5K (17%)3K (35%)
Mile (40%)
Anaerobic Conditioning Steady State, Tempo, Lactate Threshold and Cruise Interval
Workouts
Lactate Threshold is a “curve” and not a specific point, therefore it is beneficial to vary training paces/intensities
We prefer “Cruise Interval” approach as it allows athletes to re-focus their efforts and finish strong
20-30 seconds slower, per mile, than 5k Race pace
20-40 minutes of “work” volume
Early Season – 2 X Mile @ Tempo intensity with 60 seconds recovery (<14 minutes of “work”)Mid Season – 4 X Mile @ LT intensity with 90 seconds recovery (24-28 minutes of “work”)Late Season – 2 X 18 Minutes @ Cruise Interval intensity with 4-5 minutes recovery (36 minutes of “work”)
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic Conditioning
AnaerobicConditioning
AerobicCapacity
AnaerobicCapacity
ATP/CP
Description Easy Distance Lactate Threshold Medium-LongIntervals
Short-MediumIntervals
Short Sprints
Primary Energy Pathway
AerobicOxidation
Aerobic Oxidationand
Aerobic Glycolysis
Aerobic Glycolysisand
Anaerobic Glycolysis
Anaerobic Glycolysisand the
CP Pathway
The ATPand the
CP Pathways
Effort of Running 65-80% HRM 87-92% HRM 95-100% HRM 100% HRM 100% HRM
Speed of Running “Comfortable” 24-30 secondsper mile slower than
5K race pace
3K to 5K race pace
800m to Milerace pace
400m to 800mrace pace
Duration of Running
30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to3 minutes
10 to 25 seconds
Recovery Time Needed
None(Continuous Running)
None for Continuous Tempo Runs
or1/8th the time of Long
Repeats
Up to equal the time ofthe Fast Repeat
2 to 4 times that of the repeat
(depending on intensity)
Complete
Sample Workouts 5-10+ miles at “easy” pace
15 – 30 minute continuous tempo run
or “cruise intervals” with
short recoveries
6 X 1000mat 4K race pace
with500m “slogs”
8 X 200mat
800m race pace with 4 X the time for
recovery
6-8 X 100m all-out sprints
with full recovery
Key race Training 10K (45%)5K (20%)3K (10%)Mile (5%)
10K (45%)5K (60%)3K (50%)
Mile (45%)
5K (17%)3K (35%)
Mile (40%)
Aerobic Capacity
Also referred to as VO2 Max Training Accomplished through the use of Medium-Long Intervals About 3k – 5K race pace 2.5 – 5 miles of actual “work” intervals Recovery should be 50-90% of the interval time to allow for a
more complete recovery because if you run slower than 5K race pace, you’re heading toward LT training pace
One workout per week is sufficient Short intervals aren’t nearly as effective as longer ones
because you don’t accumulate enough time in the optimal intensity range with shorter intervals
Example: 6 X K on 7 Minute “goes”
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic Conditioning
AnaerobicConditioning
AerobicCapacity
AnaerobicCapacity
ATP/CP
Description Easy Distance Lactate Threshold Medium-LongIntervals
Short-MediumIntervals
Short Sprints
Primary Energy Pathway
AerobicOxidation
Aerobic Oxidationand
Aerobic Glycolysis
Aerobic Glycolysisand
Anaerobic Glycolysis
Anaerobic Glycolysisand the
CP Pathway
The ATPand the
CP Pathways
Effort of Running 65-80% HRM 87-92% HRM 95-100% HRM 100% HRM 100% HRM
Speed of Running “Comfortable” 24-30 secondsper mile slower than
5K race pace
3K to 5K race pace
800m to Milerace pace
400m to 800mrace pace
Duration of Running
30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to3 minutes
10 to 25 seconds
Recovery Time Needed
None(Continuous Running)
None for Continuous Tempo Runs
or1/8th the time of Long
Repeats
Up to equal the time ofthe Fast Repeat
2 to 4 times that of the repeat
(depending on intensity)
Complete
Sample Workouts 5-10+ miles at “easy” pace
15 – 30 minute continuous tempo run
or “cruise intervals” with
short recoveries
6 X 1000mat 4K race pace
with500m “slogs”
8 X 200mat
800m race pace with 4 X the time for
recovery
6-8 X 100m all-out sprints
with full recovery
Key race Training 10K (45%)5K (20%)3K (10%)Mile (5%)
10K (45%)5K (60%)3K (50%)
Mile (45%)
5K (17%)3K (35%)
Mile (40%)
Anaerobic Capacity
Short-Medium Intervals (100m – 400m)
Total “work” volume of 1-2 miles per workout
Intervals lasting 30 seconds to 3 minutes
Should be run at 800m – Mile race pace
Recoveries should be 2-4 times that of the interval (Full)
Central Nervous System (CNS) Adaptations
Challenge but don’t overwhelm the CNS
Mentally makes “race pace” seem easier
Most benefits occur within 6-8 workouts so this phase can be relatively short
Season Training Summary BASE PHASE - Pre-Season / Early Season (June – September)
Aerobic Conditioning – Build Mileage and Volume Begin Progressive LT Training Strength Training
STAMINA PHASE - Regular Season / Late Season (September / October) Maintain Long Run and Weekly Training Volume “Max Out” LT Training (40 Minutes) Short “Hill” Phase (Transition to VO2 Max Training) Continue Strength Training
VO2 MAX Phase- Conference and State Tournament Season (October) Gradual Reduction in Overall Training Volume Continue “Peripheral” Strength Training Gradual Shift from LT emphasis to VO2 Max emphasis Focus on VO2 Max Training
PEAK PHASE - Post-Season (November / December) “Max Out” VO2 max Training (6K-8K of total volume) Gradual Reduction in Strength Training Anaerobic Capacity Phase (2K of total volume)
What’s on the Horizon? RECOVERY
Calf Sleeves / Compression Gear “Mixed Reviews” from our current runners
To Ice Bath or Not To Ice Bath? Is the Inflammatory Response to Training desirable?
Foam Rolling Two-A-Day Runs
Supplement Volume and/or Improve Recovery
Nutrition / Sleep / Stress
Role of Cross Training Not Just for Injured Athletes Anymore! Relatively risk-free way to supplement, or replace, running volume
Hip Strength and Mobility Many injuries can be traced to hip anomalies (Girls)
Most High School age girls are hyper-mobile and require focused strength training in hip area
Proper Periodization for Goal Races Planning Forward VS Planning Backward
We plan “forward” until 4 – 6 weeks before goal race and then plan “backward” based on current circumstances
Maximal Speed Development Year-round speed development? Use it or lose it?
Questions?
Head Coach Mark Ellington
Assistant Coaches Matt and Kelly Wire
Good Luck with your upcoming seasons!