2/3/2014. The Distance Plan that Changed the Chargers!

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1 2007 XC: 2 guys ran 4:18 in the 1600m run after the season. 2 girls ran sub 5: Track: 4:16, 4:18, 5:08, 5:05, 7:59, 9:30 The Distance Plan that Changed the Chargers! Why weren t our kids getting any faster during the track season? What were we doing wrong? Where is the POP that we expect to have in track? Are we too easy on them? Are they pushed to the limit? Should they be? What is overdoing it with training? There are very few secrets out there. There are literally hundreds of different training plans on the internet.find something you like. Don t just pay attention to the big names there are great coaches out there that don t have superstar athletes. Jay Johnson- Boulder, CO Scott Christensen- Stillwater, MN Keep it Simple in June/July and Mid-Nov.- Mid. Jan. 1 long day/week: 20% total weekly mileage 1 Tempo day/week: comfortably hard for 3-6 miles 1 Fartlek day/week: minutes hard running 1 short all-out day once every 10 days: ex. flying 30s The other days are easy days but NOT CRAWLING. Throw in a timed 800/mile/3200 or road race once a month. Make it a surprise.they ll love it! As a coach you must understand this: 800/1600m training is different than 3200m training! Sunday: Easy Monday: Long Day Tuesday: Easy Wednesday: Fartlek Friday: Tempo Saturday: Fly 30s Beginning of the season Late April This phase is meant to CREATE distance runners. Put them in various events. DO NOT JUST RUN THEM IN THEIR SPECIFIC EVENTS. They may not like it but it will help them in the long run. Every Tuesday meet, EVERY kid from 400m- 3200m runs the 4x400. No questions asked. Efficiency work is done early-middle of the season. Interval Runs. 1

2 8 Specific workouts that will rotate on a 2 week cycle: VO2 Max workouts: m Tempo runs Long day Speed Endurance: m Special Endurance 1: m Special Endurance 2: m Speed: m Recovery Days Don t forget about: Meet Days VO2 max is equal to your current 3200m race pace. Use a conversion table (McMillan, Daniels, etc.) 4x1600m w/ equal rest 6-8x800m w/ equal rest ***Any distance can work from 400m up to 2 miles. ***Equal to just under equal rest. You can play around with the rest depending on what you are really trying to do. ***Dr. Joe Vigil says NEVER take more than 3 minutes rest on these intervals. 3-6 miles The shorter the distance the faster the run. You can use McMillan or Daniels for paces 85-90% VO2 Cut it down Start slow and get faster. Be careful not to go too fast during big race weeks % of your total weekly mileage. Stick with 20% unless you need more mileage on the weekends to get your weekly mileage goal. DON T GO TOO FAST! You will ruin your weekly workouts by going too fast on your Sunday long runs. You MUST recover from this going into Monday. You can go too fast, but you can t go too slow. Current 800 Pace Current Mile Pace 3200 m conversi on VO2 Max Mile Repeats Min. pace Long Day Easy Day Long Tempo Tempo Short Tempo Tempo II 1:53 4:10 8:53 4:26 6:49 6:20 5:13 4:56 1:55 4:15 9:04 4:32 6:58 6:29 5:20 5:02 1:57 4:20 9:14 4:37 7:06 6:35 5:26 5:08 1:59 4:25 9:25 4:42 7:14 6:42 5:32 5:13 2:02 4:30 9:36 4:48 7:23 6:51 5:39 5:20 2:04 4:35 9:46 4:53 7:31 6:58 5:45 5:26 2:06 4:40 9:58 4:59 7:40 7:07 5:52 5:32 2:09 4:45 10:08 5:04 7:48 7:14 5:58 5:38 2:11 4:50 10:19 5:09 7:55 7:21 6:04 5:43 2:13 4:55 10:30 5:15 8:05 7:30 6:11 5:50 2:15 5:00 10:40 5:20 8:12 7:37 6:17 5:56 2:18 5:05 10:51 5:25 8:20 7:44 6:22 6:01 2:20 5:10 11:02 5:31 8:29 7:52 6:29 6:08 2:22 5:15 11:12 5:36 8:37 8:00 6:35 6:13 2:24 5:20 11:23 5:41 8:45 8:07 6:41 6:19 2:27 5:25 11:34 5:47 8:54 8:15 6:48 6:26 2:29 5:30 11:44 5:52 9:02 8:23 6:54 6:31 High intensity 6 x 150 meters with 4 minutes rest All Out 2 sets of 5 x 100m Total meters of all out or near max running Workout 3 mile cooldown 2

3 High intensity Volume = 1k-2k total 2 x (3x300m) with 3 minutes rest between reps, 5 minutes between sets. Seasonal 800m goal pace x.35 Example: 2:00 goal = 42s/300 8 x 200m with 8 minutes rest Present day 400m pace x.47 Example: 60 second 400 = 28.2/200 HILL Repeats work with this as well. WORKOUT 2 mile cooldown 8x90 second runs on the grass barefoot 3-5 minutes rest 8x400m with 3 minutes rest 5 seconds faster than 1600m pace 4x500m with 15 minutes rest Workout Cooldown 8-12 x flying 30s on the track 4 minutes jogging recovery between each rep. 4 mile cooldown. Sunday- Long (20%) Monday-VO2 4x1 mile Tuesday- Speed 10xFly 40s Wednesday- Easy Thursday- Tempo 4 85% Friday-Spec. End. 1 2x(3x300) Saturday- Easy Sunday- Long (20%) Monday-Spec. End. 2 8x400 Tuesday- Easy Wednesday- VO2 7x800 Thursday- Speed End. 6x150 Friday- Easy Saturday- Race Figure out for yourself what you really want to get out of a race. Decide which race during the week is the one that is important. You can t expect to race 3-5 times a week and get great performances in each. You can t expect your training to go well if you overrace. Training through a portion of the season doesn t mean you should race hard in every race you enter. What s the goal? Swallow your pride once in a while and do what is best for your athletes. PAY ATTENTION TO THE WEATHER! An all-out 3200m race is the same workout as a VO2 workout but shorter. If you need 3 miles VO2, then have your athlete run a controlled 1600m run and an all-out 3200m effort. Special Endurance 2 = 4x800, 400, 800, 4x400. Tempo run= 3200m race at tempo pace Be Creative! Some coaches, parents, athletes, ADs, etc. will not like this. You have to work within the parameters you are given. 3

4 Cut out the longer tempo runs or VO2 if you need to. Volume 200s on 2:00-2:30 Gos Cruise intervals of m minute runs 2-3 times a week. Put them in races that they will succeed. Have distance guys pace them. DO NOT LET THEM FAIL or they won t come back. FAST.FAST.FAST.There is NO substitute for speed. We call this CAPACITY work. All out, for almost every track workout. Repetition runs, instead of interval runs. Athletes will get almost full recovery. This phase includes your peak phase that will last throughout the tournament season. (approximately 4-5 weeks). Sunday: Light Tempo Monday: easy Tuesday: NHC Wednesday: 5x800 VO2 Friday: 2x600 all out with 15 minutes recovery Saturday: 6x30m Barefoot in the grass If you were doing miles/week before, this week is 40. If you were doing miles/week before, this week is 30. Sunday: Easy Monday: 8x400 w/ 3 mins. Rest Tuesday: Easy Wednesday: Easy Thursday: Sectional Friday: 6x Fly 40s Saturday: Easy EVERYBODY does miles this week. Sunday: easy Monday: 3x400 all-out with full recovery Tuesday: 6x30 seconds in the grass quick and barefoot Wednesday: easy Thursday: Regional Friday: easy Saturday: 5x800 VO2 or Tempo or Mix 25 miles this week Sunday: easy Monday: easy Tuesday: 6 x Fly 40s Wednesday: 3 x 500 all out with 15 minsrest. Friday: Easy Saturday: State Meet 4

5 Add more tempo runs Keep the VO2 workouts to mile repeats and 1000s for most of the season. Still need speed Don t let them race 3200 every week. Keep the Long Run in throughout the entire season. Don t cut much mileage. BE GOAL DRIVEN! The athletes MUST believe what you are doing. TRUST is #1 they need to trust you and you need to trust them. Ex: Sunday long run. Cross-train if you need to: Pool-Elliptical-Bike html CORE work 4 days a week- 2 days short, 2 days long Very little time for weights Not everyone does every workout on the same day know your athletes. STRETCH and hold for 30 seconds after running. Eat immediately after practice. Spikes for big workouts. Zach Raber Trine University raberz@trine.edu Cell: (260) Office: (260)