developing three season athletes - ustfccca · – daniels running formula – jack daniels – run...

DevelopingThreeSeasonAthletesCrossCountry,IndoorandOutdoorTraining

USTFCCCAClinic2016

SeanGrahamUniversityofKentucky

AssistantTrack&Field/CrossCountryCoach

Agenda•  Background•  TrainingInfluences/Resources•  ThreeSeasonTrainingProgram

–  4PhaseTrainingApproach–  XCTrainingCycle

•  MileageProgression•  TrainingProgression•  AcOveRest

–  IndoorandOutdoorTrainingCycle•  MileageProgression•  TrainingProgression

•  “Details”•  QuesOons

SeanGraham•  UniversityofKentuckyAssistant

CoachMen’sCrossCountry/Distance4thYear

•  PreviousCoachingExperience:–  2012–AmericanUniversity–  2011–GeorgeMasonUniversity–  2009-2011–AmericanUniversity

•  Training/RacingExperience–  2006-2009NikeOTCElite

•  2008OlympicTrailsQualifier(5k,1500)

–  2003-2006NikeFarmTeam•  2004OlympicTrials(11th5k)

–  1998-2003WilliamandMary

TrainingInfluences/Resources•  TrainingInfluences:

–  MacCentrowitz–AmericanUniversity–  ScocChristensen–SOllwaterAreaHighSchool–  FrankGagliano–Georgetown,Nike,NYNJTC–  AndrewGerard–William&Mary,StanfordGeorgeMason

–  VinLananna–Stanford,Oregon,FarmTeam,OTC•  Resources:

–  DanielsRunningFormula–JackDaniels–  RunFaster–BradHudson–  BecerTrainingforDistanceRunners–DavidMarOn,PeterCoe

3SeasonTrainingApproach•  2x4PhasedTrainingApproach

–  AcempOngto“Peak”3Omes–  KeepAthletesHealthyandExcited

1.CrossCountry•  Phase1(Summer)–BuildingPhase

–  Approximately8-10weeks;EndingLastweekofAugust•  Phase2(InSeason)–PreCompeOOon

–  Approximately4weeks;August2Xth–September2Xth–  Wildcat4k;BlueGrass8k

•  Phase3(InSeason)–CompeOOon–  Approximately5weeks;September2Xth–October2Xth–  TexasA&MInvitaOonal;LouisvilleXCClassic;Alabama

•  Phase4(LateSeason)–Championship–  Approximately4weeks;October2Xth–November2Xth–  SEC’s,NCAARegionals10k;NCAANaOonals10k


2.Indoor&OutdoorTrack•  Phase1(XCandDecember)–BuildingPhase

–  ShortAcOveRest(7-10daysACTIVE)PhysicalandMentalrejuvenaOon–  Approximately4-6Weeks–  SteeperMileageGainthroughDecembertoPeak

•  Phase2(InSeason)–PreCompeOOon/CompeOOon–  Approximately8weeks;December1st–March2Xth–  CompleteIndoorSeason–MiniPeakforIndoorChamps

•  Phase3(InSeason)–CompeOOon–  Approximately8weeks;September2Xth–October2Xth–  ThrustofOutdoorSeason(QualifyingMarks)

•  Phase4(LateSeason)–Championship–  Approximately6+weeks;May10th–LateJune…–  SEC’s,NCAARegionals;NCAAChampionships,USAChampionships

TrainingTerms&EffortLevelsTerm(s) Technicalterm Effortlevel Approx.paceEasy/Recoveryday Easy Verymanageable,completely Varies

(EZ/Rec) comfortablepace,aslowrun Maintenancerun Aerobiccondi/oning Controlled,conversaOonal ~5:50-6:40/mile

(MR) dailyrunningpaceThresholdtyperuns Anaerobiccondi/oning

(Moderate) Ontheedgeoflactatebuildup,a ~5:25-6:00/mile pacejust:15-:30secondsfaster permilethanMRpace (Pace) -Pacesustainableforlonger (~20:00+minutes)duraOon ~5:05-5:40/mile (Tempo) -Pacesustainableforshorter (<20:00minutes),"hard"runpace ~4:45-5:25/mile (Cut-down) -Pacesteadilyprogressingfrom ModeratethroughTempopace Varies

Interval/Racepace Aerobiccapacity -Lactatebuildupbegins,burns (Datepace) -Apaceyoucouldruntoday forthatdistance Varies(Goalpace) -Apaceyouwanttorunattheend oftheseasonforthedistance

Speed/Repwork Anaerobiccapacity Significantlactatebuildup,close Variesbydistance tomaximalpaceforshortdistances

SeasonalMileageProgression•  TrainingHistoryDependent–CriOcalmassof75-100mpw

–  ManyyoungerathleteslowermileageoutofHS–  Donotincreasemileagetogreatlywithintensity–  MDGuyscanbesignificantlylower

•  BuildingthroughPhase1and2toHighestMileage•  SlightdecreasethensteadyPhase3•  ConOnuedSlightdecreasePhase4

–  Doesnotbocomout–  20-30%Decreasethroughpeak

•  Twoupweeks/1Downweekgeneralpacerninseason–  Raceweeksdownslightly(5-10mpw)–  Workoutdependent–  Preracesingleday

•  CROSSTRAINING–  Bike/Pool(AquaJogorSwimdependingonability)–  EllipOGO/EllipOcal–  AlterG

Phase1 Phase4

Phase3Phase2

XC-SeasonalMileageProgression

Phase1BuildingPhase

Workouts:Primary(HardTempoPace):•  Fartleks–Ladder/Steady

•  2,3,4,4,3,2,1•  6-8x3min,5-6x5min

•  Hills•  8-12x200-300M

Secondary(Threshold):•  UpTempo’s(Hammer)•  Tempo’s(4-8Miles)•  Cutdown’s(6-10miles)

Speed•  Strides6x100m2x/week•  200or300’sfollowing

thresholdat5kGoalPace

Phase2&3PreComp.andComp.Phase

Workouts:Primary:10k-5kDatePace•  Intervals–800/1000/Miles

•  6-10x1000or800•  4-6xMile10k-5kDate

•  Hills•  10-12x300-400M

Secondary(Threshold):•  Tempo’s(6-8Miles)•  1000sonaMinute(8-12)•  Cutdown’s(6-10miles)

Speed•  Strides6x100m2x/week•  200or300’sfollowingthreshold

at5kGoalPace

MDAlteraOons•  DecreaseIntervalVolumeby

20%•  IncreaseSpeedVolume

•  4x3003ktoMilepace•  6x2003ktoMilePace

XC-SeasonalTrainingProgressionPhase4

ChampionshipPhase


•  6-8x1000or800•  Breakdown4/4/2

•  4-6xMile10k-5kDate•  Breakdown8/8/4

Secondary(Threshold):•  Tempo’s(4-6Miles)•  1000’sonaMinute(6-8)


thresholdat5k-MileGoalPace

MDAlteraOons•  DecreaseIntervalVolumeby

20%•  IncreaseSpeedVolume

•  4x3003ktoMilepace•  6x2003ktoMilePace

InSeasonTraining(Phase2+3)•  14DayTrainingCycle(Raceeveryotherweek)•  OnGrassasmuchaspossible

Monday– AM:Distancerun/PM:Shake-outwithstrides,drills,circuit,abs,weightsTuesday– SecondaryWorkout(Threshold/PaceRunandIntervals)Wednesday– DistanceRunPlus/LongRunMinus,Circuit,Abs,WeightsThursday– ModeratedistancerunorEasyday,Drills,StridesFriday– PrimaryWorkout(oweninAM)(Interval/RacePace)Saturday– LongRun–SOFTSURFACESunday– 1or2Runsbasedonyourmileageneeds,coreMonday– PrimaryWorkout(Interval/RacePace),weightsTuesday– AM:Distancerun/PM:Shake-outwithstrides,drills,circuitWednesday– ModeratePre-raceworkout,weightsThursday– TraveldaywithadistancerunFriday– Pre-MeetRunPlusStridesSaturday– CompeOOonSunday– LongRun

“InSeason”AcOveRest•  Asyou’venowreachedtheendofthe2016CrossCountrytrainingandracingcycleitisOmetorestand

recoverpriortobeginningourpreparaOonforaveryimportant2016/17Trackseason.

•  AcOveRestbeginstomorrowmorning…You’llhave5daysofacOverestpriortobeginningPhase1ofourtraining.AcOverestentails1-3daysofrelaxedrunningand1-2daysofsomeotherformofcardiovascularexercise(hiking,biking,swimming).

•  Youshouldacempttotake1-2addiOonaldaysofffromstrenuousacOvityaswell.Thedaysoffare

designedtogiveyourbodyandmindOmetoadequatelyrecoveryandrejuvenatepriortobeginningthenextcycle.

•  Onthedaysyoudorun,thepaceandduraOonisuptoyou;simplyrunasyoufeelonthosedays.With

thealternatedaysofexercise,youshouldlooktobeacOveforabout30-40minutes.

•  Mostimportantly,theOmeallocedforacOverestshouldgiveyoutheopportunitytorecovermentallyandfeelrefreshedandexcitedaboutresumingtraininginpreparaOonfortheupcomingtrackseason.TheclimbbackuptohighintensitytrainingissteeperandquickerthanoverthesummersopleasetakeadvantageofthisOmeofffrompracOce.Wehavesomeimprovementsweneedtomakeinyourtrainingandracingtogetbacktothelevelwewereatlastspring.Letyourselfrecoverthisweekandrunasyouseefit.Fromthere,we’regeynggoingagain.

“InSeason”–AcOveRest

•  AcOvity–  7-10DayPeriod–  3-5Daysofrelaxedrunning

•  PaceandduraOonattheirdiscreOon–“Runasyoufeel”•  DONOTHAMMER

–  1-2Daysofcrosstraining–  1-3dayscompletelyoff

•  UlOmateGoals•  Physicallyandmentallyrecovered•  Readyandexcitedtoresumetraining


2.Indoor&OutdoorTrack•  Phase1(XCandDecember)–BuildingPhase

–  ShortAcOveRest(7-10daysACTIVE)PhysicalandMentalrejuvenaOon–  Approximately4-6Weeks–  SteeperMileageGainthroughDecembertoPeak

•  Phase2(InSeason)–PreCompeOOon/CompeOOon–  Approximately8weeks;December1st–March2Xth–  CompleteIndoorSeason–MiniPeakforIndoorChamps

•  Phase3(InSeason)–CompeOOon–  Approximately8weeks;September2Xth–October2Xth–  ThrustofOutdoorSeason(QualifyingMarks)

•  Phase4(LateSeason)–Championship–  Approximately6+weeks;May10th–LateJune…–  SEC’s,NCAARegionals;NCAAChampionships,USAChampionships

Phase1 Phase4

Phase3Phase2

SeasonalMileageProgression

Phase1BuildingPhase

Workouts:Primary(HardTempoPace):•  Fartleks/Interval–LadderToTrack

•  6,5,4,1000,800,400•  6-8x3min,5-6x5min

Secondary(Threshold):•  Tempo’s(4-8Miles)•  Cutdown’s(6-10miles)



•  Hills-6x150-200M



•  6-10x1000or800•  4-6xMile10k-5kDate•  Breakdown5,3,2

•  “Michigan”•  2000,1600,1200,800,4

00•  RecoveratThresh+10

Secondary(Threshold):•  Tempo’s(6-8Miles)•  1000sonaMinute(8-12)•  Cutdown’s(6-10miles)



Track-DistanceTrainingProgressionPhase4

ChampionshipPhase


•  4-6x1000or800•  Breakdown

4/4/2•  3-5xMile10k-5k

Date•  Breakdown8/8or

8/4/4or4x4,4x2

Secondary(Threshold):•  Tempo’s(4-6Miles)•  1000’sonaMinute(4-6)


thresholdatMileGoalPace

Phase1BuildingPhase

Workouts-TripleWorkoutWeek:Primary(Interval3kpace):•  Fartleks–TempotoMilePace-LaddertoTrack•  4,3,3,800,4x400

•  5-8x3min,6-8x2:30min

Secondary(Threshold):AM/PMAM•  Lane8Tempo3-4Miles•  Tempo’s(4-6Miles)

•  400’sBeforeandAwer•  Cutdown’s(6miles)PM

•  Hills–6x150m•  4-6x150-200-300M

SpeedEndurance400/400/200atMileto800300/200/100atMileto800

Strides•  Strides2xperweek•  200or300’sfollowingthreshold

at3ktoMileGoalPace


Workouts:DoubleORTriplePrimary:5k-3kDatePace•  Intervals–800/1000/Miles

•  6-8x1000or800•  Breakdown4/4/2or

5/3/2•  4-5xMile10k-5kDate

•  Breakdown8/8/4•  “Michigan”

•  1200,1000,800,600,400•  Recover1000at

Thresh+10


•  400’sBeforeandAwer•  Cutdown’s(6miles)PM

•  Hills–6x150m•  4-6x150-200-300M

SpeedEndurance600/400/400atMile-2to800500/300/300atMileto800

Strides•  Strides2x6x100m/week•  200or300’sfollowingthresholdatMile

GoalPace

Track-800/1500TrainingProgressionPhase4

ChampionshipPhase

Workouts:DoubleORTriplePrimary:3k-MileDatePace•  Intervals–800/1000/Miles

•  4-6x1000or800•  Breakdown4/4/2or

5/3/2•  3-4xMile5kDate•  Breakdown8/8or8/4/4or

4x4,4x2


•  400’sBeforeandAwer•  Hills–6x150m•  4-6x150-200-300M

SpeedEndurance600/400/400atMile-2to800500/300/300atMileto800400/400/400at800

Strides•  Strides2x6x100m/week•  200or300’sfollowingthresholdat

MileGoalPace

TrainTheTopTogether

1000(70/71) 1000(70/71) 1000(70/71) 1000(70/71) 1000(70/71) 1000(70/71) 1000(70) 1000(69) 1000(69) 1000(68) 4x200M2:57 2:57 2:57 2:57 2:57 2:57 2:55 2:52 2:52 2:50 32,30,28,28

Thomson, Jacob

(72)3:00 (72)3:00 2:57 2:57 2:55 2:52 4*300 44,42,40+,40Styles, Lou (6)

Muhammad, Kendall (6)

1000(74) 1000(74) 1000(72) 1000(72) 1000(72) 1000(72) 1000(72) 1000(72)3:05 3:05 3:00 3:00 3:00 3:00 3:00 3:00 4*300H/B 51to49

Hrycay, Spencer (8)

1000(74) 1000(74) 1000(74) 1000(74) 1000(74) 1000(74) 1000(72) 1000(72) 1000(72) 1000(72) 4x200M3:05 3:05 3:05 3:05 3:05 3:05 3:00 3:00 3:00 3:00 32,30,28,28

Beavin, Zack (8)

Brown, James (8) 4*300H/BHarm, Gabe (8) 51to49Wireman, Raine (6)

Layten, Tim (6)

CommunicaOonandTheDetails•  IndividualSeasonPlanningMeeOng

–  Academics;PR’s;TrainingBackground;Goals;SeasonMileageProgression;WorkoutStructure

•  TheDetails–  Core–  StrengthCircuit–  Weights–  Strides–  HurdleDrills–  Recovery/InjuryPrevenOon(Stretching,

Ice,Roll,Food)–  NutriOon(Variety,Colorful,MulOvitamin,

FLUIDS)–  RestandRecovery(SLEEP/NAPS)–  CommunicaOoniskey(AthleOc,Academic,

Personal)

DevelopingThreeSeasonAthletesCrossCountry,IndoorandOutdoorTraining

SeanGrahamUniversityofKentucky

AssistantTrack&Field/[email protected]

developing three season athletes - ustfccca · – daniels running formula – jack daniels – run...

Documents