Developing and Implementing a Year-Round Training Program for Distance Runners
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1 Developing and Implementing a Year-Round Training Program for Distance Runners I. Background Neuqua Valley High School Men s Cross Country Paul Vandersteen, Head Men s Cross Country Coach II. Developing a System A. Mission and Values B. Training Philosophy C. Coaching Staff, Fundraising, Website, Awards, Booklet, Marketing D. Trial and Error learning from trying new things 1. Intervals vs. Aerobic-based training 2. Two-a-days 3. Tinkering with the schedule 4. Logarun.com E. Traditions and Fun III. Summer / Fall Training A. Building a Base Phase 1 (see page 2 for sample week) B. Running Economy Phase 2 (see page 3 for sample week) C. Aerobic Capacity Phase 3 (see page 4 for sample week) D. Sharpening Phase 4 (see page 5 for sample week) IV. Winter / Spring Training A. Empowering Winter Training Building a Base B. Indoor Season Running Economy C. Outdoor Season Aerobic Capacity and Speed Training D. Evolution of Training Regimen V. Miscellaneous / Questions
2 Week #8 Phase One (Base Building) Monday, July 14 th contact day # mile warm-up to Naper/Plnfld and 95 th street; stretch; 65 7:00 pace; 8 x 100m strides 35 minutes easy; core (15) Tuesday, July 15 th contact day #17 2 mile warm-up; 4 x wood loop at LT pace; 1 mile cool down 35 minutes easy; core (13.5) Wednesday, July 16th a.m minutes easy; 8 x 100m strides (6) p.m. - rest Thursday, July 17 th contact day # 18 2 mile warm-up; 8 x 1200m; 2 mile cool down 35 minutes easy; core (14.5) Friday, July 18 th contact day #19 a.m. - off p.m. - 2 mile warm-up; 5k at LT pace (pick up last mile); 15 min cool down (7) Saturday, July 19th a.m minutes EASY; 8 x 100m with full recovery between each (9.5) Sunday, July 20th - contact day #20 (start of Oregon camp) 1 hour run easy (8) Total Mileage for Week #8 73 miles
3 Week 14 Week #3 of Phase Two (Running Economy) Monday, August 25th a.m. rest 2:45 p.m. Prairie loop with 10 x 45 second pick-ups; 6 barefoot strides with 300m jostle/jog between each; core (12) Tuesday, August 26th 2:45 p.m. 3 mile warm-up to KK; 3 x wood loop at LT pace; 3 miles back to NV (11) Wednesday, August 27th 2:45 p.m. 2 mile warm-up to Pradel Park, 8 x 150m with 3 min jostle/job between each; 2 mile cool down back to NV (12) Thursday, August 28th 2:45 p.m. 45 minutes easy; 4 barefoot strides with 300m jostle/jog between each; core (7) Friday, August 29th 2:45 p.m. 5 miles easy; core (10) Saturday, August 30th a.m. rest p.m. 1 mile warm-up; run-a-thon; 1 mile barefoot cool down (12) Sunday, August 31st 45 min run easy (6) Total Mileage for Week #14 70 miles
4 Week 20 Week #6 of Phase Three (Aerobic Capacity) Monday, October 6th 2:45 p.m. 3 mile warm-up to KK; 5 x 1 mile at seconds above race pace with 2 minute rest interval; 3 mile cool down (16) Tuesday, October 7th 2:45 p.m. 40 minutes EASY; 4 strides; core (5) Wednesday, October 8th 2:45 p.m. 15 minute easy jog at Cantore Park; 6 x 200m with 4 min jostle/walk; 5 min jog back to school (9) Thursday, October 9th 2:45 p.m. KK, 3 x wood loop at 6:00 pace (10:00 per lap); back to NV (10.5) Friday, October 10th 2:45 p.m. 20 minutes EASY on grass around NV ball fields; 4 x 100m strides with 200m jostle/walk recovery between each on the football field (8) Saturday, October 11th a.m. Sterling Invitational 800m shake out before loading the bus, 1 mile warm-up and strides, 3 mile race, 3 mile cool down p.m. 3 miles EASY 2.5 hours after 2 nd meal post race. (8) Sunday, October 12th 30 min run easy (4) Total Mileage for Week #20 61 miles
5 Week 22 Week #1 of Phase Four (Fine Tuning) Monday, October 20th a.m. 3.5 miles easy p.m. KK, 3 x 1 mile with 5-6 min recovery; return to NV (12.5) Tuesday, October 21st 2:45 p.m. 80 minutes EASY run Regional course; 4 strides; core (11) Wednesday, October 22nd a.m. off 2:45 p.m. a.m. run backwards to Cantore; 6 x 200m with 4 min jostle/walk; 5 min jog back to school (7) Thursday, October 23rd 2:45 p.m. 2 mile warm-up; 20 minute tempo on the track; 2 mile cool down (7.5) Friday, October 24th a.m. off 2:45 p.m. 30 minutes EASY; 4 x 100m strides (4) Saturday, October 25th a.m. Regionals 800m shake out before loading the bus, 1 mile warm-up and strides, 3 mile race, 25 min cool down p.m. off (8) Sunday, October 26th 30 min run very easy (4) Total Mileage for Week #21 54 miles
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WEEK 29 from Monday 17 th to Sunday 23 rd of July Macrocycle II, week 1 (Training week 7) Performance Training in Football Refereeing Mon. 17 th : * Low Int. - 5 jogging slowly building up to 70% HR max