TRANSITION FROM 3200 TO 5K

HIGH JUMP GURU???

In three years1. 5’9 jumper at Pilot Point who was a two

time state champion2. Two 5’8 jumpers at Flower Mound3. 7’0 jumper at Flower Mound Past four years1. One 5’4 high jumper2. No boy has jumped higher than 6’4

Freaks and Geeks

We all have had our share of freaks! Goal is basically to not screw them up How do we get the mediocre kids to

improve and contribute on the varsity level?

Improvement in XC

2010 2011

FRESHMAN SAFEE- 11:10

KIRSTEN- 11:45 KIRSTEN- 11:31

JESSICA- 12:34 JESSICA- 11:39

CASSIDY- 13:16 CASSIDY- 11:41

FRESHMAN CATALINA- 11:41

KATIE- 11:45 KATIE- 12:09

ALICIA- 12:50 ALICIA- 12:22

Improvement in Track

CONNOR WARD CONNOR ADAMS

5:35 4:48

5:21 4:26

5:07 4:14

4:54 4:11

Progression Through Goals

Athletes set individual and team goals

Set three different time goals Discuss how they are going to

reach their goals Athletes take ownership of their

future

Progression Through Mileage Main reason for our athletes

improvement is from increases in their mileage

Starts every year during the summer time

Goal is to improve cardiovascular system

I can’t train them to be like Usain Bolt!

Mileage Continued

Follow ten percent rule Example: Athletes who runs 30

miles a week will only increase their mileage by 3 the next week

After every three weeks take a down week and cut mileage by 20 percent

Summer Mileage

Kids receive a training log at the end of the school year

Required to email coach once a week and report their mileage

Coach keeps track of mileage on an excel sheet and updates website weekly

Mileage for Girls

Freshmen: 20 to 30 miles a week

Sophomores: 30-35 miles a week

Juniors: 35-40 miles a week

Seniors: 40-50+ miles a week

Mileage for Boys

Freshmen: 25-35 miles a week

Sophomores: 35-45 miles a week

Juniors: 45-55 miles a week

Seniors: 55-65+ miles a week

Pace for Distance Runs

Freshmen Athletes: Whatever they can manage!

Returning Athletes: 2 minutes slower then 5k race pace.

Sometimes faster and sometimes slower

Important to focus on FEEL

Weekly Schedule

DAY PLAN 1 PLAN 2

SUNDAY EASY RUN EASY RUN

MONDAY LONGER WORKOUT LONGER WORKOUT

TUESDAY LONG RUN EASY WORKOUT

WEDNESDAY EASY RUN SHORTER WORKOUT

THURSDAY SHORTER WORKOUT EASY RUN

FRIDAY EASY RUN EASY RUN

SATURDAY RACE RACE OR LONG RUN

Training Phases

Preseason- Focus is on building endurance

Early season- Focus is on SPEED and endurance

Mid Season- Focus is on speed endurance

Peak Season- Focus returns to speed and maintaining endurance

Preseason Workouts

TEMPOS

FARTLEKS

CRUISE INTERVALS

Tempos

Pace should be about 30 seconds slower than 5k race pace.

Should be able to say a few words, but not talk in complete sentences.

Should feel like you could have gone faster and longer

AVOID RACING!

Tempo Workouts

We have a 2.5 mile hilly loop that we use. Coach can monitor the times

Start of season we run a 5 mile tempo End of season we run a 6 to 7.5 mile

tempo One BIG workout is the 10 mile

tempo. At this length not really at tempo pace.

Cruise Intervals

Goal is to run slightly faster than tempo pace.

Helps in the transition to the faster intervals.

For every five minutes take 60 second rest.

Cruise Interval Workouts

Boys start with 8x1000 with 60 seconds rest at the beginning of the season.

Girls start with 8x800 at the beginning of the season with 60 second

Boys work their way to 5x1600 with 60 seconds rest by the end of the season.

Girls work their way to 7x1200 with 60 seconds rest by the end of the season.

Why the equal rest for girls and boys?

Fartleks

Goal depends on the length of the faster sessions.

Athletes run continuously and speed up when they hear the whistle.

Kids for some reason love this workout compared to tempos and cruise intervals.

Can also focus on running in packs because slower athletes can catch up during the rest.

Fartlek Workouts

1-2-3-4-5-4-3-2-1 with 60 second rest

Sets of 2-1-30 seconds with 60 seconds between reps and two minutes between sets

10x3 minutes with 60 seconds rest

Early Season

Time to DROP THE HAMMER!!! Work on turnover to provide a

better transition for the longer intervals

Workouts do not accumulate high levels of lactic acid.

Girls this year may want to focus more on tempos and fartleks.

Speed for Cross Country

Hill circuits thanks to Arthur Lydiard 45 minutes continuous for Varsity

Boys 40 minutes continuous for Varsity

Girls Use long and short hills Also combined with fartlek running

at top of the hill

Speed for Track

Workouts below are thanks to Jack Daniels

3(6x200 + 1x400) at mile race pace

3(5x200 + 1x600) at mile race pace

3(4x200 + 1x800) at mile race pace

Mid Season

Speed Endurance Being able to use that speed and

carry it over a longer period of time

Focus is mostly on running at race pace

Do not overcook these intervals!!!

Progression Through Intervals One of our staple workouts is

6x800 @ 3200-5k race pace with equal rest.

How do we improve? Run faster intervals Lengthen distance of intervals Run more intervals Shorter rest

Run Faster

Original workout was 6x800 @ 2:20 with 2:20 standing rest.

Improve by running 6x800 @ 2:18 with 2:20 standing rest.

Can athletes keep running faster each and every workout?

Concern of overtraining?

Run Longer

Original workout was 6x800 @ 2:20 with 2:20 standing rest.

Improve by running 5x1000 @ 2:55 with 2:20 standing rest.

Focus on carrying pace for a longer distance

Some athletes struggle with having to run over two whole laps! Or maybe it’s just my girls team?

Run More

Original workout was 6x800 @ 2:20 with 2:20 standing rest.

Improve by running 8x800 @ 2:20 with 2:20 standing rest.

I like this especially for cross country! Good for freshmen girls who don’t

have the stamina yet to run less and the top athletes run more.

Shorter Rest

Original workout was 6x800 @ 2:20 with 2:20 standing rest.

Improve by running 6x800 @ 2:20 with 2:00 standing rest.

I especially like this workout for the end of the season. Usually by this point you have a good idea of what pace they can accomplish in a race.

Girls Intervals Progression

12x400 with 200 meter jog 4(800, 400) 2 minutes between

rest and 2:30 between sets. 4(1000, 300) 2 minutes between

reps and 5 minutes between sets .

Peak Season

Goal is to feel sharp and ready to race

Workouts should give the athlete confidence

Focus on teams strengths and not their weaknesses

Peak Season Workouts for XC 3x2000 with 60 seconds rest

plus 4x200 30 minute fartlek with one

minute rest between intervals 6 mile tempo on the district

course focusing on negative splits

Peak Season Workouts for Track Depends on the event and their

strength Treat athletes as individuals 4x1600 with sixty second rest

plus 3x150 3(600, 200) 10x200’s for last workout before

peak race

Things Flo Mo Girls Focus On Race is not a sprint Tempos and Fartleks Running on softer surfaces Finishing strong

Favorite XC Workouts

1. 30-40 minutes of 2-1-30 Fartlek2. 7.5 mile tempo run3. 90 minute long run

Favorite Track Workouts

Connor Ward (2011 1600 State Champ)4(800,400)(2:36, 73) (2:34, 72) (2:32, 72) (2:28, 68)Connor Adams (2010 1600 State Champ)3(800, 200)(2:03, 28) (2:02, 27) (2:01, 26)Melissa Cook (2004, 2008, 2012? Olympic

Trials)3200, 1600, 2(4x400)10:35, 5:00, (72,72,72,72) (70, 70, 69, 66)

Keys to Success for Athlete

CONSISTENCYAthlete has to want it!Athlete has to get it!

THANK YOU!

Arthur Lydiard Jack Daniels….buy the book Running

Formula Renato Canova….coaches the Kenyans Steve Telaneus Marcus High School Dave Hartman University of Texas Pan

American

Questions

Andrew Cook Flower Mound High School

cooka@lisd.net972-762-9198