Year Long Training Regimen for Distance Runners Josh Fletcher

Transcription

1 Year Long Training Regimen for Distance Runners Josh Fletcher Penn High School Head Girls Cross Country / Track & Field Coach Cross Country Summer training begins on the Monday after the state track meet 8 weeks in length June & July It s all about Aerobic Endurance Weekly mileage totals for this phase = miles (average maximum per grade; 9 th 35, 10 th 40, 11 th 45, 12 th 55) Sample PPM Long Run (every week) Fartlek s Timed Runs Hills (during RR) Tempo s 2 mile x 2 mile Varsity girls 7:20 7:40 ppm on recovery days (Varsity boys 6:20 6:40 ppm on recovery days) JV girls 7:50 8:10 ppm on recovery days (JV boys 6:50 7:10 ppm on recovery days) 1:00ish faster for tempo, fartlek on s, 2 mile x 2 mile and some long runs Cut down Week Layout August/September Monday Long Run Tuesday Recovery Wednesday Recovery Thursday Recovery Friday Tempo/Fartlek/2 mile x 2 mile Saturday on their own time Sunday on their own time Additional Activities done all season long Hip Flexibility (30 sec) Ropes (6 ft. derby) Weight Room (x5x3) Taps (x3) Claws Ice (15 min) Rollers (M80) Med Balls (not daily) Leg Spelling Core *Increase weekly mileage by 3 7 miles *50/50 training surfaces *Two pairs of training shoes are important *I prefer singles over doubles Phase 1 (SXC)

2 August & September It s all about Anaerobic Intervals & Aerobic Endurance Weekly mileage totals for this phase = miles (average maximum per grade; 9 th 35, 10 th 40, 11 th 45, 12 th 55) Sample PPM 3 13 Mile Runs Fartlek s Long Run (every week) 4 6 x 1k (Chapel Hill) Hills Tempo s 2 mile x 2 mile 2 3 x 2k Michigan (1600/4k/1600) x on / 800 off 3 5 x 1600 Varsity girls 7:10 7:30 ppm on recovery days / Varsity boys 6:10 6:30 ppm on recovery days JV girls 7:45 8:05 ppm on recovery days / JV boys 6:45 7:05 ppm on recovery days 1:00ish faster for tempo, fartlek on s, 2 mile x 2 mile and some long runs Cut down Week Layout August/September Monday Long Run Tuesday Interval Session Wednesday Recovery Thursday Interval Session Friday (AM) Recovery Saturday Race Sunday Off *1 st competition is 3 rd Saturday in August, after that every Saturday until the state cross country meet *NO TUESDAY meets (accept the Warsaw Invitational, the Tuesday after Labor Day) *I will rest athletes at different meets if I think it will ultimately help us at the state meet *I do not rest athletes for certain invitationals or meets *Regeneration week (only when needed) *Start tapering after the NIC meet (Saturday after Culver) total mileage, total volume of intervals & interval rest *50/50 training surfaces *I prefer singles over doubles *Interval rest is less than one to one Phase 2 (OXC)

3 October It s all about Racing Hard and Running Fast Weekly mileage totals for this phase = miles (average maximum per grade; 9 th 30, 10 th 35, 11 th 40, 12 th 45) Sample PPM Long Run (7 9 miles) Fartlek s 3 5 x 1k (on the track) Mini Michigan (800/2k/800) 2 mile x 1 mile 2 3 x X 500 (on the track) At this point I m not as concerned with pace of their runs, but more concerned with confidence I just make sure they are not running too fast or too slow Week Layout October Monday Long Run Tuesday Recovery Wednesday Intervals Session Thursday Recovery Friday (AM) Recovery (plus track work) Saturday Race Sunday Off *Not shaving their legs until the night before the state meet *Records/tradition *Tournament shirts and singlets *Team responsibility *Most intervals are done on the track with one to one rest or more After cross country state everyone takes 7 days off (no running or cross training) be a normal kid! Then we use a pyramid of training for the next 5 weeks (On their own time) Distance 3 6 miles and talking pace Week # 1 run once Week # 2 run twice Week # 3 run three times Week # 4 run four times Week # 5 run five times Week of Dec 15 th start meeting as a group and ready to run 6 days a week *I think it is super important for high school age runners to develop a sense of ownership and take personal pride in their training *Footlocker & NXN Phase 3 (TXC) / Off Period

4 Track & Field Winter training begins the week before Christmas Break 9 weeks in length December, January & February It s all about Aerobic Endurance Weekly mileage totals for this phase = miles (average maximum per grade; 9 th 35, 10 th 40, 11 th 45, 12 th 55) Sample PPM Long Run (every week) Fartlek s Timed Runs Hills Tempo s 2 mile x 2 mile Varsity girls 7:20 7:40 ppm on recovery days (Varsity boys 6:20 6:40 ppm on recovery days) JV girls 7:50 8:10 ppm on recovery days (JV boys 6:50 7:10 ppm on recovery days) 1:00ish faster for tempo, fartlek on s, 2 mile x 2 mile and some long runs Cut down Week Layout December, January & February Monday Long Run Tuesday Recovery Wednesday Fartlek Thursday Recovery Friday Tempo or 2 mile x 2 mile Saturday on their own time Sunday on their own time Additional Activities done all season long Hip Flexibility Ropes Ice Baths Weight Room Claws Core Rollers Med Balls Taps Leg Spelling *All major weekly mileage increases happen in the summer track will look a lot like cross country *End of January club track meet run a 1600 or 3200 *1 st Saturday after official track practice starting club track meet run a 1600 or 3200 *5K if I could find one locally *1600 time trial at our middle school (185 meter track) for athletes who couldn t run the club meets *Hallways or go home Phase 4 (WT)

5 March & April It s all about Anaerobic Intervals & Aerobic Endurance Weekly mileage totals for this phase = miles (average maximum per grade; 9 th 35, 10 th 40, 11 th 45, 12 th 55) Sample PPM Long Run (every week) Fartlek s Broken 1600 ( ) 4 6 x 1k (Chapel Hill) Bleachers Tempo s 2 mile x 2 mile 10 min tempo/4 x 400/repeat Broken 3200 ( ) 8-12 x on / 800 off 2 3 x 1600 Varsity girls 7:10 7:30 ppm on recovery days / Varsity boys 6:10 6:30 ppm on recovery days JV girls 7:45 8:05 ppm on recovery days / JV boys 6:45 7:05 ppm on recovery days 1:00ish faster for tempo, fartlek on s, 2 mile x 2 mile and some long runs Cut down Week Layout March & April Monday Long Run Tuesday Race Wednesday Recovery Run Thursday Interval Session Friday Recovery Run Saturday Race or Interval Session Sunday Off *HSR meets on the 1 st 3 Saturday s in March main focus is 3200 & DMR to the finals *Pre Spring Break meet against Warsaw *Individualize Spring Break workouts contact visiting school corporations about use of track *Daily Spring Break practice for athletes staying home *Tuesday NIC meets don t count allows me to try unique single or double combinations *Flashes Showcase! *JV level runners sub 6:00 girls / sub 5:00 boys *Interval sessions are never 100% effort goal pace effort *Interval sessions rest is less than one to one Phase 5 (OT)

6 May It s all about Racing Hard and Running Fast Weekly mileage totals for this phase = miles (average maximum per grade; 9 th 30, 10 th 35, 11 th 40, 12 th 45) Long Run (6 8 miles) Fartlek s 3 5 x 1k Mini Michigan (800/2k/800) Race Simulations 2 3 x X /600 (spikes) Week Layout May Monday Recovery Run Tuesday Race Wednesday Recovery Run Thursday Interval Session Friday Recovery Run Saturday Interval Session Sunday Off *Track is about the I in the month of May *4 x 8 relay & 3200 or 1600 & 3200 or 1600 & 800 doubles *Hot state meet, leave the meet and get to some AC *Not shaving their legs until the night before the state meet *Interval rest is one to one or more *Cool down is really important 5 min or less if competing again, 10 min or less if finished for the evening After track season everyone takes 7 days off (no running or cross training) be a normal kid! *If athletes are finished with track season after the JV NIC meet (first of May) they will start training on their own for the month of May using the same pyramid as cross country. Other Stuff.. *100 fl. oz. of water per day *Baton award *Trinkets *Twitter Phase 6 (TT) / Off Period / Other Stuff

7 Sample 2014 Cross Country Weeks Madison Woods 12 th (PR 17:55) 4 x All-State Monday 10 miles on 7:11 ppm Tuesday 8 x 1K on the track with 60 seconds rest, 3:53/3:52/3:50/3:55/3:48/3:47/3:48/3:47 Wednesday 7 miles on 7:43 ppm, plus hill strides Thursday 5 mile tempo run on 6:16 ppm 3 mile AM run Friday 7 miles on 7:23 ppm Saturday Fartlek on grass ( w/ 2:00 recovery) x 5 sets Monday 12 ½ miles on 7:24 ppm Tuesday 2 miles x 2 miles on hilly grass, 12:12 / 11:59 (5 min rest) 4 mile AM run Wednesday 6 miles on 7:44 ppm 3 mile AM run Thursday 6 x 1K on the track with 60 seconds rest, 3:38/3:40/3:41/3:40/3:41/3:41 Friday 6 miles on roads at 7:35 ppm Saturday New Prairie Invitational, 1 st in 18:00 Monday 13 miles on roads at 7:37 ppm Tuesday 4 mile tempo run on 6:04 ppm Wednesday 7 ½ miles on 7:37 ppm Thursday Fartlek on grass (800 on, 800 off) x 5 Friday 6 miles on roads at 7:25 ppm Saturday NIC Championships, 1 st in 19:03 Week (TXC) Monday 7 miles on roads at 7:39 ppm Tuesday 5 ½ miles on grass at 7:34 ppm Wednesday 3 x 1k, 2 x 500 on the track with 3-4 minutes rest, 3:35/3:36/3:34/1:45/1:45 Thursday 5 miles on 7:38 ppm Friday 4 miles on 7:45 ppm Saturday State Finals, 3 rd in 17:55

8 Lauren Frank 9 th (PR 18:29) Monday 4 miles on 7:56 ppm Tuesday 5 x 1K on the track with 60 seconds rest, 4:18/4:25/4:22/4:14/4:01 Wednesday 4 miles on 7:53 ppm, plus hill strides Thursday 3 mile tempo run on 7:00 ppm Friday 4 ¼ miles on 7:32 ppm Saturday Fartlek on grass ( w/ 2:00 recovery) x 3 sets Monday 8 miles on 7:25 ppm Tuesday 2 miles x 2 miles on hilly grass, 13:03 / 12:58 (5 min rest) Wednesday 5 miles on 7:44 ppm Thursday 6 x 1K on the track with 60 seconds rest, 4:07/4:05/4:03/3:58/4:02/4:00 Friday 5 miles on roads at 7:51 ppm Saturday New Prairie Invitational, 5 th in 19:22 Monday 9 miles on roads at 7:41 ppm Tuesday 4 mile tempo run on 6:12 ppm Wednesday 6 ½ miles on 7:39 ppm Thursday Fartlek on grass (800 on, 800 off) x 4 Friday 6 miles on roads at 7:25 ppm Saturday NIC Championships, 2 nd in 19:16 Week (TXC) Monday 7 miles on roads at 7:39 ppm Tuesday 5 miles on grass at 7:38 ppm Wednesday 3 x 1k, 2 x 500 on the track with 3-4 minutes rest, 3:42/3:41/3:43/1:46/1:47 Thursday 5 miles on 7:38 ppm Friday 4 miles on 7:45 ppm Saturday State Finals, 19 th in 18:29 *Lauren s 1 st high school 5K was 20:13

9 Gabrielle Gramza 9 th (21:51) Monday 6 miles on 8:16 ppm Tuesday 5 x 1K on the track with 60 seconds rest, 4:18/4:25/4:22/4:18/4:30 Wednesday 4 miles on 8:23 ppm, plus hill strides Thursday 3 mile tempo run on 7:29 ppm Friday 4 ¼ miles on 7:55 ppm Saturday Fartlek on grass ( w/ 2:00 recovery) x 3 sets Week (TXC) Monday 8 miles on 8:17 ppm Tuesday 2 miles x 2 miles on hilly grass, 14:57 / 14:34 (5 min rest) Wednesday 5 miles on 8:20 ppm Thursday 6 x 1K on the track with 60 seconds rest, 4:07/4:05/4:15/4:22/4:19/4:19 Friday 5 miles on roads at 8:26 ppm Saturday New Prairie Invitational, 43 rd JV in 23:10 Week (TXC) Monday 6 miles on roads at 8:15 ppm Tuesday 4 mile run on 7:42 ppm Wednesday 4 x 1K on the track with 3-4 minutes rest, 4:10/4:12/4:17/4:14 Thursday 4 miles on 7:55 ppm Friday 4 miles on roads at 7:54 ppm Saturday NIC Championships, 6 th JV in 21:51 *Gabrielle s 1 st high school 5K was 24:42

10 Sample 2014 Track & Field Weeks Danielle Frank 11 th (10 th grade in 2014) Week (WT) Monday 9 miles on 7:25 ppm Tuesday 5 miles on 7:36 ppm (37:56), 6:39/7:25/7:50/7:56/8:02 Wednesday 5 miles on 7:38 ppm (38:06). 7:02/7:25/7:42/7:35/7:42 Thursday 5.15 miles (39:36), 7:24/7:45/7:38/7:45/7:55 Partner Run Friday 6.18 miles (47.54), 7:05/7:28/7:47/8:10/7:58/8:04 Saturday NO PRACTICE Week (OT) Monday 8 miles on roads (59:57), 7:40 1 st mile and then cut down to 7:00 s Tuesday 6 miles on 7:28 ppm (44:52) Wednesday Fartlek ( w/ 2:00 7:19 ppm (51:29) Thursday 6.06 miles on 7:27 ppm (45:16) Friday 5 miles on 7:35 ppm (38:54) Saturday IPFW HSR Qualifier, :24.96 & DMR (1200) 4:04.3 Week (OT) Monday 8 miles on 7:31 ppm + 5 x 200, 36/36/35/34/34 Tuesday 3200 race simulation ( ) on track 90 seconds rest, 87/2:47/2:51/2:48/2:51/76 Wednesday 6 miles on 7:24 ppm (44:28) Thursday 11 x 400 on 3:30 goes, 79/78/77/77/77/76/77/77/77/77/78 Friday 6 miles on 7:37 ppm Saturday 6 miles on 7:32 ppm Week (TT) Monday 7 miles on 7:31 ppm (no times, just quality effort) Tuesday NIC Championships 1600 (5:18.79) & 3200 (11:19.58) Wednesday 6 7:38 ppm Thursday 4 mile tempo on 6:55 ppm (27:40), 7:09, 7:14, 6:46, 6:30 Friday 6 7:43 ppm Saturday 7.5 miles really 7:56 ppm, on their own

11 Ashleigh Macleod 10 th (9 th grade in 2014) Week (OT) Monday 10 min run, in parking lot, 1:16.6/51.4/31.7/15/5 Tuesday 5 min run, 4 x 80%, 5 min run, 4 x 80%, extra dynamic + weight room Wednesday Fartlek in hallway ( w/ 2:00 recovery) % Thursday 5 min run, relay passes, hurdles, 20 min run, push up competition + weight room Friday IPFW HSR Qualifier, 4 x 8 2:25.2 (30/33/40/42) *Ashleigh s 1 st ever 800 Saturday NO PRACTICE Week (OT) Monday 20 min run, 4 x 90%, 5 min run, bleachers Tuesday 10 min run, extra dynamic, 3 x hallway ramp, hurdles + weight room Wednesday Volume 200 s w/ 2:00 rest (thanks DL), max of 14, she did all 14 with a 34.5 average Thursday 10 min run, 8 x 120 yard strides on the 80%, extra dynamic + weight room Friday 4 x 500, 3 x 300, 1 x 100 (1:34/1:36/1:36/1:33/53/53/52/33, 2 3 minutes of rest Saturday Photo run with entire MD squad Week (TT) Monday 10 min run, 6 x relay 200 s, hurdles Tuesday Sectional 4 x 8 (2:34.6), 800 (2:16.91), 4 x 4 (61.6) Wednesday NO PRACTICE Thursday 6 x 200 w/ 4 min rest (29.9 average), 7 min tempo run on turf (1 mile??) + weight room Friday 15 min Indian run, bleachers, 4 x 120 yard strides on turf Saturday 6 x 300 CPR s Contact information Cell: jfletcher@phm.k12.in.us