transition from 3200 to 5k. high jump guru??? in three years 1. 59 jumper at pilot point who was a...
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TRANSITION FROM 3200 TO 5K
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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
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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?
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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
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Improvement in Track
CONNOR WARD CONNOR ADAMS
5:35 4:48
5:21 4:26
5:07 4:14
4:54 4:11
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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
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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!
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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
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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
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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
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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
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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
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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
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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
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Preseason Workouts
TEMPOS
FARTLEKS
CRUISE INTERVALS
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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!
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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.
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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.
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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?
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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.
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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
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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.
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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
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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
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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!!!
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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
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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?
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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?
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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.
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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.
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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 .
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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
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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
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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
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Things Flo Mo Girls Focus On Race is not a sprint Tempos and Fartleks Running on softer surfaces Finishing strong
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Favorite XC Workouts
1. 30-40 minutes of 2-1-30 Fartlek2. 7.5 mile tempo run3. 90 minute long run
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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)
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Keys to Success for Athlete
CONSISTENCYAthlete has to want it!Athlete has to get it!
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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