800 and 1600 Meter Training and Racing. Natalie Reyes Women s Middle and Long Distance Track Coach at Cherry Creek HS

Transcription

1 800 and 1600 Meter Training and Racing Natalie Reyes Wmen s Middle and Lng Distance Track Cach at Cherry Creek HS

2 A little abut myself: Have cached Track and Crss Cuntry fr the past 10 years at Chaparral, Clumbine and Cherry Creek. Didn t start with a distance backgrund, anyne can learn! I have a great supprt system at hme and a track lving family! Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 2

3 Pints f Emphasis fr my Presentatin Tday: Relatinships with yur athletes What my Typical Practice lks like Training Plans fr a 800 and 1600 meter runner Basic racing strategies fr the 800 and 1600 Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 3

4 Building a Relatinship with yur Athletes Its imprtant that yur athletes trust yu Be hnest with them Put in the energy t be the best mentr that yu culd pssibly be, it will pay ff Dn t cut crners, d yur best t individualize Kids respect hard wrk and yu caring abut them Make each practice wrthwhile and have fun! CHSCA Track Clinic 1/29/2016 4

5 There is s much that I lve abut ur distance team! I think my favrite part is just hw clse everyne n the distance team is by the end f the seasn. I think that is smething that is especially unique t ur team. Our wrkuts can be s mentally and physically challenging, and having a strng, supprtive team always brings ut the best in me. Jrdan McCurdy (Sphmre) 800 2: :33.37 Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 5

6 Hw t find 800/1600m Runners n Yur Team 1600m time trials during Pre-Seasn Pentathln Mst simple way is t have yur athletes try running ne event up and dwn frm what they think is their event. Cmpare their time t thers n yur team and find their strength. Athletes are drawn t events where they are mst successful Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 6

7 Training the 800 frm tw different appraches: The 800 is rughly 60% Aerbic and 40% Anaerbic Tw different athletes that will run the 800. The Sprint 800m Runner vs The Distance 800m Runner Bth are extremely different athletes that need their training apprached in tw different ways t find success. Hw d yu train bth these athletes withut trying t manage 10 different wrkuts each day!?!? Easy methd is t get n track with yur sprint/lng sprint cach and design yur wrkuts such that yu are n the same type f wrkut schedule. If yu d this, yu can easily have the sprint 800m runners wrkut with the sprint grup n certain days. Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 7

8 Training the 1600m Runner In my pinin, its easier. 1600m runners need a distance apprach t find success. Yu can nly find success if athletes get a prper base under their belts with prper speed training via intervals and hill wrkuts. This athlete is mre versatile. Can jump up and dwn frm the 800m t the 3200m. Dn t let yur athletes get stuck in just running ne event like the When runners race different distances, it helps them gain experience in racing and prevents that runner frm getting frustrated with their event if they dn t see imprvements week t week. Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 8

9 Basic Racing Tips fr the 800 and 1600 Race strategies can vary significantly frm athlete t athlete. Nt a ne size fits all slutin Get t knw yur athletes tendencies as a runner, and wrk t help them better the part f the race they may struggle with splits splits In general: 800 Even split r psitive split 1600 Even split r negative split Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/2016 9

10 Basic Racing Tips fr the 800 and 1600 Remember they are high schl kids!!! Dn t verthink it! Make sme f yur wrkuts mimic race type scenaris r practice their race pace in interval training. Mst imprtant part f the race it that they are having fun, and learning frm their experiences. Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

11 Typical Practice Whle Team warm-up Imprves team cmradery Less ccurrences f injuries Helps yur distance runner imprve their frm Split int grups Assign wrkut with an explanatin n why they are ding it and what they shuld get ut f it Pst Practice Rutine Extras Ab wrkut Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

12 Warm-Up Pre-Seasn: 2x20 meters/set Mid-Seasn: 2x30 meters/set Late Seasn: 2x40 meters/set 1. 1 LAP TOGETHER ON TRACK (Start n East side) m STRIDES ACROSS TURF 3. HIGH KNEES W/ ARMS/ IN OPPOSITION TO KNEE LIFT 4. BUTT KICKS keep kicks quick and hit butt (10 every 5 yards) 5. WALKING QUAD STRETCH 15yds KNEE HUGS BACK 6. FRONT LUNGES w/twist (GAUCHO WALKS) 15-30yds BACKWARD LUNGE WALKS BACK 7. WALKING HIP ROTATION W/ STRADDLE SIDE LUNGE STRETCH 15 YDS 8. ARM ROTATIONS w/ skipping 20-40yds - (frward/backward back) 9. GRAPEVINE W/FRONT LEG CROSSING UP AND OVER 15yds (hip flexr) 10. DYNAMIC HAMSTRING LEG KICKS 20-40yds w/walking/skip/shuffle 11. BACKWARD RUNNING yards (Gd Lean Frward) SQUAD BREAKDOWN TEAM MEETING - SELF STRETCHING 3 MINUTES 12. A STEP march/skip te up/heel up knee up (drsal flex psitin) 13. B STEP (Majrette Step) march/skip 14. C Step drive knee upward/sideways/upward w/hpping mtin/switch legs 15. SHORT SKIRTS 25 yards 16. FAST FOOT 3 jgging steps then a / B step (snapping leg ver) Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

13 Pst-Practice Rutine Pst Interval r Hill Wrkut: 2 cre, 1 leg (3 sets) Dnkey Kicks, Dnkey Whips, Push-ups, Plank Crawl, Superman, Leg Crss Overs, Scrpin Curls, Side Plank Leg Raises, Griners Pst Lng Run, Temp r Fartlek Wrkut 1 cre, 2 leg (3 sets) Fence Drills Leg Kicks, Leg Sweeps, A Steps, Frward and Reverse Hurdler Pre-Seasn 2 days a week f weight rm fllwed by Fence Drills 3 sets f 15 reps (Squats, Lunges, Bands, Back Wrkut, Sit-ups) Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

14 The thing I lved mst abut last year was the cnsistency in training. Every week it was cnsistently the same type wrkuts, but smetimes the intensity wuld increase a bit. The little prgressins we made in training made such a big difference, and they turned int big key wrkuts that really increased my fitness. My bdy gt used t each wrkut and week by week it seemed t get easier. I saw majr imprvements in just ne week and it cntinued thrughut the seasn. Mixed with the prper rest and recvery days, cnsistent training was the mst imprtant thing fr me last year! Jrdyn Clter (Freshman at Cal) 800 2: :46.22 Mile 4:41.10 Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

15 3 Phases t a Runners Seasn Phase 1: Pre-Seasn (Rughly 12 weeks) Typically arund December t start f track seasn in February Imprtant t get base training dne during this time perid Strength training is als an essential part f yur training regiment Dn t be scared t give yur wrkuts sme variety! Include temp, fartlek runs, hill wrkuts, trail runs in yur wrkut plans. Add a sme days f race pace wrk 16 x 100m at gal 1600m pace with a jg recvery in between each 100. D a cuple 1600m time trials t mnitr prgress and t decide paces fr mre advanced runners Lng: Rughly 2 min slwer than 1600m pace Easy cnversatin with yur running buddy Temp: Rughly 1 min slwer than 1600m pace A few wrds fr yur running buddy Hard Effrt: Clse t race speed fr a shrt time Fcused n energy t talk t yur running buddy Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

16 Example f a Week in Training during Phase 1: Mnday: Temp Run A 50 minute run with 5x5min temp B 40 minute run with 4x5min temp C 30 minute run with 3x5 min temp 4-6 striders / Cre and Leg Wrk Tuesday: Shrter Run A 40 minute run B 30 minute run C 20 minute run Wednesday: Hill Wrkut (strength) All 1 mile warm-up and 1 mile cl-dwn A 4x3 hills B 3x3 hills C 2x3 hills Cre and Leg Wrk Thursday: Lng Run A 60 minute run B 50 minute run C 40 minute run Friday: OFF Saturday: Fartlek Run 10 minute warm-up and 10 minute cl dwn All 1/2/3/2/1 with equal amunts f rest time in between each rep Sunday: OFF Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

17 3 Phases t a Runners Seasn Phase 2: Pre-Cmpetitin (Rughly 6 weeks) Typically frm the start f the Track Seasn until Spring Break Maintain mileage fr 1600m and 800m kids Alternate tw days n the track ne week, then nly ne day the next Allws yu t d mre hill based interval wrkuts during this time t cntinue t build strength Keeping kids ff the track prevents injury (shin splints) and excites them fr track wrkuts Add mre pace wrk and shrter interval wrkuts Begin racing, with an understanding that these races will be helping us get better fr when it cunts Basic Weekly Plan: Mnday: Lnger Intervals r Hills (endurance speed) Tuesday: Lng Run Wednesday: Shrter Intervals r Hills (speed) Thursday: Shrter Run Friday: Pre-Meet Saturday: Cmpetitin Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

18 One Example f a Week in Training during Phase 2: Mnday: Hills Fruit Lps Hill sprint up, stride acrss, speed dwn, recvery acrss OR Set f 3-5 Hills ging up, set f 2 hills ging dwn Tuesday: Lng Run A 60 minutes B 50 minutes C 40 minutes 4-6 Striders Wednesday: Track Wrkut (speed day) x 3 (300m at 800m pace, 500m at 1600m pace) 200m jg recvery in between each set Thursday: Shrter Run A 40 minutes with pickups n the hills 4-6 Striders B/C Pre-Meet Friday: Pre-Meet Saturday: Meet Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

19 Anther Example f a Week in Training during Phase 2: Mnday: Lng Intervals 1000 s x 4 at 3200m pace 2x200 all ut Tuesday: Lng Run A 6 miles B 5 miles C 4 miles Striders Wednesday: Shrt Intervals 4x200 at 800m pace (3 sets) 200 jg recvery, 400m jg recvery after each set Thursday: Shrt Run A 4 mile run Striders B/C Pre-Meet Friday: Pre-Meet Saturday: Meet Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

20 3 Phases t a Runners Seasn Phase 3: Cmpetitin (Rughly 6 weeks with a day tapr added nt the end) Quality vs Quantity Fcus n Frm, leg turnver, feelin snappy! Decrease the mileage fr bth 1600m runners and 800m runners Increase intensity f the wrkut, lnger rest Mirrr track wrkuts t race type scenaris Same Mnday Saturday set-up as Pre-Cmpetitin Hill wrkuts dne! Shrter Lnger Intervals Shrt Intervals faster than race pace Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

21 Example f a Week in Training during Phase 3: Mnday: Lng Intervals A (4-5)x600m at current r gal 1600m race pace with 1-2 minutes rest B/C - (3-4)x600m at current r gal 1600m race pace with 1-2 minutes rest 3x150 build-ups Tuesday: Lng Run A 45 minutes B 40 minutes C 35 minutes 4-6 Striders Wednesday: Shrt Intervals GO! Drills 300m ttal (200m at 800m race pace, last 100 fast kick) 4-6 reps depending n ability level Thursday: Pre-Meet Friday: Meet Saturday: Recvery Run and Swim 30 minute run fllwed by a recvery swim wrkut at the pl Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

22 My scratch wrk fr Mnday s wrkut: Athlete Gal Time Clter :37 1:14 1:51 4:55 Markusch/Petersn :39 1:18 1:57 5:12 Swartz/McCurdy :41 1:22 2:04 5:30 Raymnd :43 1:26 2:09 5:45 G&D Mran / Blum :45 1:30 2:15 6:00 Girardeau :49 1:37 2:26 6:30 Sbrenheim :50 1:41 2:30 6:45 Walker/Clark :52 1:45 2:37 7:00 Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/

23 Questins??? Natalie Reyes Cherry Creek High Schl CHSCA Track Clinic 1/29/