The Recent Evolution of the Carmel High School Girl s Cross Country Program
|
|
- William Long
- 5 years ago
- Views:
Transcription
1 The Recent Evolution of the Carmel High School Girl s Cross Country Program Head Coach Mark Ellington mellingt@ccs.k12.in.us Assistant Coach Matthew Wire matthewwire@msn.com
2 Background Information Tradition of Success Large, Motivated Group of Student-Athletes No Denying School Size is a HUGE Advantage Student-Athletes are High Achievers Community Culture of (Running) Success Pups Running, Middle School Programs, Club Program Top-Notch Medical Support Staff School Trainers St. Vincent Sports Performance Team
3 Foundation of Success Sound Coaching Philosophy (What do you want to do?) General Approach to Training High Volume vs. High Intensity PAAVO?????? Training Plan (How are you going to do it?) Application of the Philosophy Ability / Willingness to Implement Plan (Doing it!) Daily Commitment to Excellence Reflection and Adaptation (How Can it Be Done Better?) Willingness to Change (Day to Day / Season to Season) Different Athletes require Different Approaches Is Training Compatible with Current Research?
4 Ancillary Strength Training (2008) Injury Prevention (75%) Lower Leg Prep Leg / Hip / Glute Strength Core Strength Performance Enhancement (25%) Upper Body Strength Leg / Hip / Glute Strength Core Strength Loss of consistent training due to injury is, by far, the biggest limiting factor in achieving long-term Success!
5 Dynamic Flexibility Routine (2009) Running is a dynamic, movement-oriented activity, therefore, your warmup should be specific to the task at hand Our Pre-Race and Pre-Training warm-ups differ but both involve the following: Leg Swings - Front to Back Leg Swings Side to Side (?) Stomach Eagles / Scorpions (?) Back Eagles / Scorpions (?) Walking Knee Pulls Walking Quad Stretch Frankensteins Walking Lunges Inch Worms Calf Stretches (Straight Knee and Bent Knee)
6 Glute Activation (2013) The glutes are the largest muscle group in the lower body, and the LAZIEST, when it comes to distance runners. Due to the fact that the glutes are under-utilized in distance runners, they must be activated and trained to contribute to the task at hand. Glute Activation Routine (prior to running) Lunge Stretch (Stretch Hip Flexors) Two Legged Bridge (Abdominals then Glutes) Quadraped Hip Extension Clam Shell (Gluteus Medias) Speed skaters (Gluteus Medias)
7 Shift to LT and Capacity Training (2009 Present) The greater the Lactate Threshold, the further and faster an athlete will be able to go before slowing down! Our athletes don t need to get faster, they just need the stamina to maintain their speed over a longer distance (5K) Training goal is minutes of total work volume Since recent research suggests that the lactate threshold is not an exact pace or intensity, there should be: Systematic Progression, in volume and intensity, over the course of the season Progression of Intensity over the course of individual workouts Cut-Down Runs, Progression Runs, and Cruise Intervals are all examples By slightly varying the pace / intensity of workouts, you will be more likely to hit appropriate targets on any given day
8 Shifting the Lactate Curve
9 Running Physiology and Optimal Training Zones Training Zone (Energy System) Conditioning Anaerobic Conditioning Capacity Anaerobic Capacity ATP/CP Description Easy Distance Lactate Threshold Medium-Long Intervals Short-Medium Intervals Short Sprints Primary Energy Pathway Oxidation Oxidation and Glycolysis Glycolysis and Anaerobic Glycolysis Anaerobic Glycolysis and the CP Pathway The ATP and the CP Pathways Effort of Running 65-80% HRM 87-92% HRM % HRM 100% HRM 100% HRM Speed of Running Comfortable seconds per mile slower than 5K 3K to 5K 800m to Mile 400m to 800m Duration of Running 30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to 3 minutes 10 to 25 seconds Recovery Time Needed None (Continuous Running) None for Continuous Tempo Runs or 1/8 th the time of Long Repeats Up to equal the time of the Fast Repeat 2 to 4 times that of the repeat (depending on intensity) Complete Sample Workouts miles at easy pace minute continuous tempo run or cruise intervals with short recoveries 6 X 1000m at 4K with 500m slogs 8 X 200m at 800m with 4 X the time for recovery 6-8 X 100m all-out sprints with full recovery Key race Training 10K (45%) 5K (20%) 3K (10%) Mile (5%) 10K (45%) 5K (60%) 3K (50%) Mile (45%) 5K (17%) 3K (35%) Mile (40%)
10 Running Physiology and Optimal Training Zones Training Zone (Energy System) Conditioning Anaerobic Conditioning Capacity Anaerobic Capacity ATP/CP Description Easy Distance Lactate Threshold Medium-Long Intervals Short-Medium Intervals Short Sprints Primary Energy Pathway Oxidation Oxidation and Glycolysis Glycolysis and Anaerobic Glycolysis Anaerobic Glycolysis and the CP Pathway The ATP and the CP Pathways Effort of Running 65-80% HRM 87-92% HRM % HRM 100% HRM 100% HRM Speed of Running Comfortable seconds per mile slower than 5K 3K to 5K 800m to Mile 400m to 800m Duration of Running 30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to 3 minutes 10 to 25 seconds Recovery Time Needed None (Continuous Running) None for Continuous Tempo Runs or 1/8 th the time of Long Repeats Up to equal the time of the Fast Repeat 2 to 4 times that of the repeat (depending on intensity) Complete Sample Workouts miles at easy pace minute continuous tempo run or cruise intervals with short recoveries 6 X 1000m at 4K with 500m slogs 8 X 200m at 800m with 4 X the time for recovery 6-8 X 100m all-out sprints with full recovery Key race Training 10K (45%) 5K (20%) 3K (10%) Mile (5%) 10K (45%) 5K (60%) 3K (50%) Mile (45%) 5K (17%) 3K (35%) Mile (40%)
11 Conditioning Long, Steady Distance Training 10 miles maximum longest run of the week for younger runners Still considered a workout even though the intensity is lower and the pace conversational Often supplement Saturday races with long cool-downs to achieve this training stimulus Can also supplement lower running volume with structured cross training
12 Running Physiology and Optimal Training Zones Training Zone (Energy System) Conditioning Anaerobic Conditioning Capacity Anaerobic Capacity ATP/CP Description Easy Distance Lactate Threshold Medium-Long Intervals Short-Medium Intervals Short Sprints Primary Energy Pathway Oxidation Oxidation and Glycolysis Glycolysis and Anaerobic Glycolysis Anaerobic Glycolysis and the CP Pathway The ATP and the CP Pathways Effort of Running 65-80% HRM 87-92% HRM % HRM 100% HRM 100% HRM Speed of Running Comfortable seconds per mile slower than 5K 3K to 5K 800m to Mile 400m to 800m Duration of Running 30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to 3 minutes 10 to 25 seconds Recovery Time Needed None (Continuous Running) None for Continuous Tempo Runs or 1/8 th the time of Long Repeats Up to equal the time of the Fast Repeat 2 to 4 times that of the repeat (depending on intensity) Complete Sample Workouts miles at easy pace minute continuous tempo run or cruise intervals with short recoveries 6 X 1000m at 4K with 500m slogs 8 X 200m at 800m with 4 X the time for recovery 6-8 X 100m all-out sprints with full recovery Key race Training 10K (45%) 5K (20%) 3K (10%) Mile (5%) 10K (45%) 5K (60%) 3K (50%) Mile (45%) 5K (17%) 3K (35%) Mile (40%)
13 Anaerobic Conditioning Steady State, Tempo, Lactate Threshold and Cruise Interval Workouts Lactate Threshold is a curve and not a specific point, therefore it is beneficial to vary training paces/intensities We prefer Cruise Interval approach as it allows athletes to re-focus their efforts and finish strong seconds slower, per mile, than 5k Race pace minutes of work volume Early Season 2 X Tempo intensity with 60 seconds recovery (<14 minutes of work ) Mid Season 4 X LT intensity with 90 seconds recovery (24-28 minutes of work ) Late Season 2 X 18 Cruise Interval intensity with 4-5 minutes recovery (36 minutes of work )
14 Running Physiology and Optimal Training Zones Training Zone (Energy System) Conditioning Anaerobic Conditioning Capacity Anaerobic Capacity ATP/CP Description Easy Distance Lactate Threshold Medium-Long Intervals Short-Medium Intervals Short Sprints Primary Energy Pathway Oxidation Oxidation and Glycolysis Glycolysis and Anaerobic Glycolysis Anaerobic Glycolysis and the CP Pathway The ATP and the CP Pathways Effort of Running 65-80% HRM 87-92% HRM % HRM 100% HRM 100% HRM Speed of Running Comfortable seconds per mile slower than 5K 3K to 5K 800m to Mile 400m to 800m Duration of Running 30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to 3 minutes 10 to 25 seconds Recovery Time Needed None (Continuous Running) None for Continuous Tempo Runs or 1/8 th the time of Long Repeats Up to equal the time of the Fast Repeat 2 to 4 times that of the repeat (depending on intensity) Complete Sample Workouts miles at easy pace minute continuous tempo run or cruise intervals with short recoveries 6 X 1000m at 4K with 500m slogs 8 X 200m at 800m with 4 X the time for recovery 6-8 X 100m all-out sprints with full recovery Key race Training 10K (45%) 5K (20%) 3K (10%) Mile (5%) 10K (45%) 5K (60%) 3K (50%) Mile (45%) 5K (17%) 3K (35%) Mile (40%)
15 Capacity Also referred to as VO2 Max Training Accomplished through the use of Medium-Long Intervals About 3k 5K miles of actual work intervals Recovery should be 50-90% of the interval time to allow for a more complete recovery because if you run slower than 5K, you re heading toward LT training pace One workout per week is sufficient Short intervals aren t nearly as effective as longer ones because you don t accumulate enough time in the optimal intensity range with shorter intervals Example: 6 X K on 7 Minute goes
16 Running Physiology and Optimal Training Zones Training Zone (Energy System) Conditioning Anaerobic Conditioning Capacity Anaerobic Capacity ATP/CP Description Easy Distance Lactate Threshold Medium-Long Intervals Short-Medium Intervals Short Sprints Primary Energy Pathway Oxidation Oxidation and Glycolysis Glycolysis and Anaerobic Glycolysis Anaerobic Glycolysis and the CP Pathway The ATP and the CP Pathways Effort of Running 65-80% HRM 87-92% HRM % HRM 100% HRM 100% HRM Speed of Running Comfortable seconds per mile slower than 5K 3K to 5K 800m to Mile 400m to 800m Duration of Running 30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to 3 minutes 10 to 25 seconds Recovery Time Needed None (Continuous Running) None for Continuous Tempo Runs or 1/8 th the time of Long Repeats Up to equal the time of the Fast Repeat 2 to 4 times that of the repeat (depending on intensity) Complete Sample Workouts miles at easy pace minute continuous tempo run or cruise intervals with short recoveries 6 X 1000m at 4K with 500m slogs 8 X 200m at 800m with 4 X the time for recovery 6-8 X 100m all-out sprints with full recovery Key race Training 10K (45%) 5K (20%) 3K (10%) Mile (5%) 10K (45%) 5K (60%) 3K (50%) Mile (45%) 5K (17%) 3K (35%) Mile (40%)
17 Anaerobic Capacity Short-Medium Intervals (100m 400m) Total work volume of 1-2 miles per workout Intervals lasting 30 seconds to 3 minutes Should be run at 800m Mile Recoveries should be 2-4 times that of the interval (Full) Central Nervous System (CNS) Adaptations Challenge but don t overwhelm the CNS Mentally makes seem easier Most benefits occur within 6-8 workouts so this phase can be relatively short
18 Season Training Summary BASE PHASE - Pre-Season / Early Season (June September) Conditioning Build Mileage and Volume Begin Progressive LT Training Strength Training STAMINA PHASE - Regular Season / Late Season (September / October) Maintain Long Run and Weekly Training Volume Max Out LT Training (40 Minutes) Short Hill Phase (Transition to VO2 Max Training) Continue Strength Training VO2 MAX Phase- Conference and State Tournament Season (October) Gradual Reduction in Overall Training Volume Continue Peripheral Strength Training Gradual Shift from LT emphasis to VO2 Max emphasis Focus on VO2 Max Training PEAK PHASE - Post-Season (November / December) Max Out VO2 max Training (6K-8K of total volume) Gradual Reduction in Strength Training Anaerobic Capacity Phase (2K of total volume)
19 What s on the Horizon? RECOVERY Calf Sleeves / Compression Gear Mixed Reviews from our current runners To Ice Bath or Not To Ice Bath? Is the Inflammatory Response to Training desirable? Foam Rolling Two-A-Day Runs Supplement Volume and/or Improve Recovery Nutrition / Sleep / Stress Role of Cross Training Not Just for Injured Athletes Anymore! Relatively risk-free way to supplement, or replace, running volume Hip Strength and Mobility Many injuries can be traced to hip anomalies (Girls) Most High School age girls are hyper-mobile and require focused strength training in hip area Proper Periodization for Goal Races Planning Forward VS Planning Backward We plan forward until 4 6 weeks before goal race and then plan backward based on current circumstances Maximal Speed Development Year-round speed development? Use it or lose it?
20 Questions? Head Coach Mark Ellington Assistant Coaches Matt and Kelly Wire Good Luck with your upcoming seasons!
Welcome to The Big Half Training Plans. Complete half marathon training plan.
Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development
More informationInjury Prevention for Runners
1 T his program provides a library of twelve training plans for race distances of 5k, 10k, half marathon, and marathon. Each race distance has three plans for beginner, intermediate, and advanced runners.
More information1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY
1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY 1500m Training Influence Profiling a 1500m Runner Matching individual athlete skill sets with the physiological demands of the event Good combination
More informationMarathon? Yes, We Can!
Marathon? Yes, We Can! About Me A typical Joe the runner I played soccer for long time I don t have runner s talent I have to work hard Have started running since 2005 I weighted 200 LBs I couldn t run
More informationHOW MANY DAYS A WEEK WILL I NEED TO RUN?
WHO IS THE PLAN FOR? This training plan is designed for runners with some experience under their belts and ideally, for those who have completed a full marathon. This means that they are familiar with
More informationBirkie Trail Half-Marathon 2015 General Training Plan and Progression
Birkie Trail Half-Marathon 2015 General Training Plan and Progression Overall Training Outline: The general progression of training should be to gradually increase both volume and intensity in the weeks
More informationFSU Distance Training Program. Bob Braman
FSU Distance Training Program Bob Braman Coach Braman s Coaching Influences Jarrett Slavin HS Coach Florida Track Club w/shorter Tom Jones HS Coach Head Coach @ Florida Hall of Fame Stan Huntsman College
More informationTRAINING PLAN WATTBIKE.COM BASE PLAN
PLAN WATTBIKE.COM BASE PLAN BASE PLAN ABOUT The term base training is common in cycling speak but what does it mean and why do you do it? Base training is the process of gradually developing a platform
More informationFun Run Training Program
Fun Run Training Program 21km Half Marathon The programs outlined below will highlight the key weekly sessions that need to be completed during your half marathon preparation. Your weekly program structure
More informationSpeed Boost. 12 Week Training Plan
Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run
More informationBy Jason Fitzgerald
Training to BQ The Recipe for Your Fastest Marathon By Jason Fitzgerald http://www.runyourbq.com Before we get started, ask yourself does one of these describe your training? 1. Most of your running is
More informationMuscular Factors Muscular Factors
2014 IDEA World Fitness Convention Running Secrets to Success: Skills and Drills for Trainers Jason Karp, Ph.D. Run-Fit.com 2011 IDEA Personal Trainer of the Year Cardiovascular Factors Cardiac output
More information18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018
18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK
More informationOLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure
OLDHAM HALF MARATHON All levels FINISH START Brought to you by Oldham Community Leisure BEGINNER This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner. To start
More information18-WEEK MARATHON TRAINING PROGRAM
18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O
More informationMaking Middle Distance Superstars: The Workouts
Making Middle Distance Superstars: The Workouts Wisconsin Track and Field Clinic 2018 1/29/2018 1 I am most fond of my Junior World Cross Country title. Eight kilometers is very far for me. Asbel Kiprop
More information18-week training program
MARA T HON 18-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run
More informationAREA 13.1 Half Marathon Training Schedule 2014 ADVANCED
AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED Monday Tuesday Wednesday Thursday Friday Saturday Sunday 30 JUN - 6 JUL 1 REST 45 EASY 45 recovery REST DAY or ACTIVE RECOVERY (RS) - Run 9 miles.
More informationnd at State (3:18.24) st at State (3:16.31) th at State (3:18.02) th at State (3:21.34) 2013 (3:26.
2009 2 nd at State (3:18.24) 2010 1 st at State (3:16.31) 2011 12 th at State (3:18.02) 2012 10 th at State (3:21.34) 2013 (3:26.13) Anaerobic System (Speed) Aerobic System (Endurance) 400 Meters 56% 44%
More informationPhysiological Assessment: Summary Report 11 December 2011
Physiological Assessment: Summary Report 11 December 211 Katie Parry MD/LD Runner Athlete Test conducted and report compiled by: Dr Andi Drake England Athletics, Leeds Metropolitan University Headingley
More informationKeys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University
Keys to Developing the Combo 400/800m Runner Ron Grigg-Jacksonville University rgrigg@ju.edu www.judolphins.com Twitter @RonGriggJr @JUTracknField BE BILINGUAL (tri-lingual) Speak sprint coach Speak distance
More informationTraining Plans 10K Intermediate
To run a 10k well and have a good performance a runner must have already developed an aerobic base. I would suggest working on your distance base for 10 to 14 weeks before you start your interval training.
More informationMaking Middle Distance Superstars: The Science
Making Middle Distance Superstars: The Science Florida Track and Field Clinic 2015 1/8/2016 1 Scott Christensen Stillwater, Minnesota, head coach for 33 years. 1997 National High School Champions (The
More informationVARSITY SPORTS. fall training
VARSITY SPORTS 2018 fall training WEEK TRAINING PLAN THIS RESOURCE WILL BE AS VALUABLE AS THE MILES YOU WILL PUT IN. IT S TIME TO READ THROUGH IT AND REALLY UNDERSTAND ALL THE INS AND OUTS OF WHAT THIS
More informationBuild Speed - Aerobic Capacity (VO2max). RUNRR. Build Speed - Aerobic Capacity (VO2max). RUNRR
FPYC Track & Field Goal: 800m 1500m www.mcmillanrunning.com Week Phase Date Day Workout Purpose Comments 1 Stamina 5/6 Mon OFF 5/7 Tue 5/8 Wed OFF or Cross-Train 5/9 Thu Aerobic Capacity Intervals: 3 x
More information15KM 14-WEEK TRAINING PROGRAMME
15KM 14-WEEK TRAINING PROGRAMME T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E
More informationREAL INSURANCE SYDNEY HARBOUR 10K
REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k road
More informationARE YOU A SLOW- OR A FAST-TWITCH RUNNER?
ARE YOU A SLOW- OR A FAST-TWITCH RUNNER? How can we individualize our training towards our different goals based on our muscular makeup? In this article you will learn how to decide if you are a Fast-twitch,
More informationAPRIL 2, WEEK TRAINING PROGRAM
APRIL 2, 2017 8-WEEK TRAINING PROGRAM T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S
More informationRacewalking Training Manual for Junior Athletes. Leg drive & Feet placementy
Leg drive & Feet placementy ü The double support phase of a walkers stride occurs for only a fraction of a second. ü It should be the aim of every walker to reduce the time taken on this phase. ü Contact
More informationREAL INSURANCE SYDNEY HARBOUR 10K
5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k
More informationOutline. Newton's laws of motion What is speed? The technical and physical demands of speed Speed training parameters Rugby specific speed training
Linear speed Outline Newton's laws of motion What is speed? The technical and physical demands of speed Speed training parameters Rugby specific speed training Outline Session structure Teaching guidelines
More informationVO2 TRAINING: IDEAS FOR DISTANCE RUNNERS. Derek Leininger Head XC/Track Coach, Snider High School
VO2 TRAINING: IDEAS FOR DISTANCE RUNNERS Derek Leininger Head XC/Track Coach, Snider High School DEFINING VO2 INTERVALS 95-100 percent of VO2 Max pace To make it really simple: Around 5k Race Pace At this
More informationHow should each run feel?
How should each run feel? There are a number of different paces that you should aim to master that will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort. Steady run
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort Steady run
More informationOFFICIAL TRAINING GUIDE
OFFICIAL TRAINING GUIDE Anybody can be a runner. We were meant to move. We were meant to run. It s the easiest sport. -Bill Rodgers Hello Runners! Thank you for registering for the First Annual Jones College
More informationMiddle Distance Running. What matters most?
Middle Distance Running What matters most? Stella Bandu Coaching 18+ years UKA level 3 Ashford Kent Chartered Town and Country Planner Coach/advise-club to international level Lisa Dobriskey GB Cross country
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 6 Miles Distance: 8 Miles
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Rest Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Distance: 10 Miles for Week-35 Pace: Hills Miles for
More informationHALF MARATHON TRAINING PROGRAMME
HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION
More informationJeff Hashimoto Ellensburg High School WIAA Coaches School July 30, 2010
Jeff Hashimoto Ellensburg High School WIAA Coaches School July 30, 2010 Developing your Program Training- Physical, technical, mental Injuries Hosting Meets, Sportsmanship. Resources Make it fun Allow
More informationPreparation of the Elite Junior Middle Distance Runner. Scott Christensen January 2011
Preparation of the Elite Junior Middle Distance Runner Scott Christensen January 2011 Part 1: Athlete and event profiling for the middle distance events. Part 2: Training modalities for the 800 and 1600
More informationAdvanced 14-week half marathon training schedule.
2 Advanced 14-week half marathon training schedule. You should choose this plan the Advance training plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.
More informationTraining plan 1-2 JuNE 2013
Training plan 1-2 JuNE 2013 Your challenge: Your team has signed up to either the Gold, Silver or Bronze challenge. You can upgrade your challenge on the day if you re feeling good, but make sure you ve
More informationHow should each run feel?!
How should each run feel?! There are a number of different s that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort. Steady
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationHOW TO USE THE 16-WEEK MARATHON PLAN
LET S RUN! YOUR MARATHON PLAN STARTS HERE HOW TO USE THE 16-WEEK MARATHON PLAN To ensure you make it to the Start Line in great shape to enjoy your marathon adventure, we ve devised a training plan to
More information2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation
2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but
More informationBEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
More informationJH Spring Break Workouts
JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the
More information12 Week Winter Maintenance Olympic Bridge to Half Ironman
12 Week Winter Maintenance Olympic Bridge to Half Ironman This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent
More informationTraining Plan, Half Marathon (4 month plan)
Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Time: 60 Minutes
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Distance: 2 Miles Steady State Steady State Miles for Week-20 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13
More informationHRR Tuesday Intervals Training Plan Sep-Dec 2014
HRR Tuesday Intervals Training Plan Sep-Dec 2014 Period Preparation for cross-country & base for spring marathon training (focus speed endurance for 5km upwards) Training sessions are written for people
More informationBlackmores Half Marathon
Blackmores Half Marathon TRAINING PROGRAM *IRI MarketEdge Vitamins and Dietary Supplements Australia Grocery Pharmacy Value Estimated Local Demand Sales MAT to 30/04/2017. Well Beings Keep Running Blackmores.com.au
More information2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.
2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 4 Miles
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Pace: Speed Play Miles for Week-18 Miles for Week-18 Day
More information5K Roadmap. No Meat Athlete. The Vegetarian Guide to Conquering Your First 5K. 2 NoMeatAthlete.com. Matt Frazier. NoMeatAthlete.
1 NoMeatAthlete.com No Meat Athlete 5K Roadmap The Vegetarian Guide to Conquering Your First 5K Matt Frazier NoMeatAthlete.com Foreword by Robert Cheeke 2 NoMeatAthlete.com No Meat Athlete 5K Roadmap:
More informationThe OBT 2018 London Marathon Training Plan - Novice
The OBT 2018 London Marathon Training Plan - Novice Success requires the athlete to be mental and physical prepared to cope with the challenges involved with running 26.2 miles. This 20 week plan starts
More informationTraining & Technique for 300/400 Hurdles LaRon Bennett Jr. Head Track and Field Coach- Drake University
Training & Technique for 300/400 Hurdles LaRon Bennett Jr. Head Track and Field Coach- Drake University laron.bennett@drake.edu Introduction To The 300/400 Hurdles One of the most demanding events in track
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Time: 60 Minutes
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Steady State Steady State Miles for Week-16 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Tempo Steady
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More information25K Run Training Schedule
The Amway River Bank Run will take place in downtown Grand Rapids, MI on Saturday, May 11, featuring the largest 25K road race in the country, the USA 25K Open Championship and 25K wheelchair/handcycle
More informationWelcome to The Big Half Training Plans. Complete beginner half marathon training plan.
Welcome to The Big Half Training Plans Complete beginner half marathon training plan. We ve pulled together this training programme to help you understand the basics of what, how much and when to run over
More informationSTRIKE BOWLERS. 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon.
T20 STRIKE BOWLERS 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon. T20 STRIKE BOWLERS 6 WEEK PROGRAM INTRODUCTION Welcome! The purpose of this 6 week training program
More informationQT2 - Coach s Reference
QT2 - Coach s Reference Histograms and Long Term Planning (supra-macro) Buildup Rate The first week of each block should not exceed the highest week of the previous block during the base phase. During
More informationHALF MARATHON - GO THE DISTANCE PROGRAM
HALF MARATHON - GO THE DISTANCE PROGRAM If you have questions regarding any of the training programs feel free to contact Bruce Deacon by email at CoachBruce@runvictoriamarathon.com. As you read through
More informationHALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON
HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when we
More informationRace for the Kids Running Program
Race for the Kids Running Program Congratulations on being part of the RBC s Race for the Kids fun run. We at Kinetic Healthcare are excited once again to be a part of this event. One of the main things
More informationInstructions for the Summer Workout Packet
Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit
More informationTraining Program. Definitions. Preparation for Training
Training Program The attached 8 week program is designed for EXPERIENCED cyclists aiming for the Grafton to Inverell Cycle Classic 228km ride. It can be used as a guide to assist you prepare for the event
More informationTraining plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours
Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at
More informationHow should each run feel?!
How should each feel?! There are a number of different paces that you should aim to master that will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort. Steady
More informationSpeed Training. Speed Training
Lesson 4.2 By Carone Fitness Walking for fitness is often referred to as power walking, or speed walking. Usually, there is less focus on technique than there is in race walking, as there is no risk of
More informationIT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION
INTRODUCTION Over the next 12 weeks we will gradually and safely prepare you to tackle the mountain.the plan is to have you in your tip top condition to walk or run the 2017 P2P. Firstly, make sure you
More information2015 RUNNING GROUP CROSS FIT LACEY! Questions:
Questions: cflacey.endurance@gmail.com Options: 5 mile, 13.1 mile, and 26.2 mile (Beginner & Intermediate options) 2015 RUNNING GROUP CROSS FIT LACEY We are offing a running programmed for all types that
More informationSt. Louis Marathon Level IA / IB Schedule
Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IA / IB Schedule Average weekly base of 10-20 miles in the last 3 weeks At least one 6-8 mile workout Phase Dates Sunday Monday
More informationIT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION
INTRODUCTION Over the next 12 weeks we will gradually and safely prepare you to tackle the mountain.the plan is to have you in your tip top condition to walk or run the 2017 P2P. Firstly, make sure you
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program ADVANCED LEVEL
2018 Buffalo Marathon Training Program ADVANCED LEVEL Suggested starting base mileage = 40 miles/week Assumes a base ability of completing a 5 mile runs, and longer run of 8-10 miles Suggested peak mileage
More informationC/O C+R SL+F C/O
Level IA / IB Schedule Goal: To finish the marathon Recommended Background: Average weekly base of 10-20 miles in the last 3 weeks /At least one 3-5 mile workout Phase Dates Sunday Monday Tuesday Wednesday
More informationLevel I. M T W T F S S Total. Oct. 25 Rest 4 miles Rest 3-4 miles Rest 3 miles 6 miles miles
Level I Level I Plan You've run 15 to 20 miles a week for at least six months, completed a 5-K or 10-K--perhaps even something longer. You can run five or six miles without collapsing afterward and want
More informationMaking Middle Distance Superstars: The Science
Making Middle Distance Superstars: The Science Wisconsin Track and Field Clinic 2018 1/29/2018 1 Scott Christensen Stillwater, Minnesota, head coach for 33 years. 1997 National High School Champions (The
More informationThe best way to achieve both these things is lots of regular running on a consistent basis.
Half Marathon Training From First Timers to Faster Times Half Marathon To the uninitiated, the tone of this title hints at a runner on the way to something bigger and better. And you might be, but the
More informationOlathe East Cross Country Training and Program
Olathe East Cross Country Training and Program Some Basic Underlying Concepts 100% of the team 90% fit.cross country is a numbers and depth sport. Your 4-5-6 runners determine your place in the meet, all
More informationLanguages. Heart rate. Vo2
Languages Heart rate Vo2 Lactate Pace Tools and the Art of Coaching Vo2 Pace 0mph 23 mph Heart Rate 36 bpm 215 bpm Lactate Levels < 1 mms 15 or more mms Vo2 Minimum utilization of Oxygen Maximum utilization
More informationMARATHON. Advanced Plan
MARATHON Advanced Plan This plan. This advanced marathon plan is designed to get you ready to race your marathon and is designed for those looking to progress their current marathon PB and parkticularly
More informationFULL MARATHON TRAINING PLAN
MWM FULL MARATHON TRAINING PLAN 3 Months Training Plan Table of Contents Document History... 2 Objective... 3 Assumptions... 3 Recommendation... 3 Workouts Description... 3 Warm Up (WU)... 4 Cool Down
More informationWeek 9 Training Programme
Week 9 Training Programme Week 9 Congratulations, week 9, you are now 2/3 s the way through the Blueway 10K programme, just 4 weeks to go to the Blueway 10K events on the 20 th August. This week we re
More informationREAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 BEGINNERS PROGRAM OVERVIEW This 10-week training program is suitable
More information200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters
200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no respect. When we
More informationCOUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
More information5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler.
5K: RACE THE BASICS: This 10-week program has you honing speed in a variety of ways, from speedy strides to sustained tempo runs to six Thursday track workouts. The long runs top out at about eight, ensuring
More informationSprint/Speed Training
Sprint/Speed Training By Paul Tramontanas In footy, speed is required over distances from 10m-70m depending on the state of play. This being the case, the full range of distances need to be trained to
More informationIf you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
12 Week Sprint Distance Plan, Int-Adv. This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength
More information400 m Training. Don Helberg Wheaton North High School Wheaton, IL
400 m Training Don Helberg Wheaton North High School Wheaton, IL Goals for this talk Reinforce what you currently do Give some possibilities that you might want to try Encourage you to make a Seasonal
More information400m and 4x400m Training
How do you promote the event? 400m and 4x400m Training How to create an atmosphere that promotes 400m success and how to sharpen athletes for success at end of the season. The 400m is scary for young kids
More information