THOUGHTS ON TRAINING THE CC RUNNER Will Freeman Grinnell College QUESTIONS TO BEGIN Is your training model progressive? Does your training reflect the race demand? Is your athlete s confidence developed through the training model? THE GOALS OF TRAINING To maximize training (train with a purpose. Themes drive the training on a given day, week and me of the season and year) To run well when it counts To show consistent improvement To stay healthy
COACHING RUNNERS All it takes is a stopwatch, right? HOMEOSTASIS SUPERCOMPENSATION LOAD RECOVERY THE SIMPLE QUESTIONS: HOW MUCH TO LOAD? HOW MUCH TO RECOVER? HOW OFTEN TO LOAD? HOW DO YOU CHANGE LOAD/RECOVERIES TO REFLECT GOALS OF TRAINING (VOL/INT ISSUES) HOW OFTEN CAN I TRAIN (FREQUENCY OF TRAINING)? HOW DO OTHER ASPECTS OF THE MY LIFE INFLUENCE TRAINING (BALANCE)? TRADITIONAL TRAINING METHODOLOGY The Pyramid Model Assumes that you cannot increase volume and intensity at the same me It drops aerobic work over me ending with a taper Success in distance running is a progression of ALL abili es of the runner at the same me not in stages like the pyramid model suggests There may be a more func onal way!
EXAMPLE OF A SUMMER PROGRESSION FOR A.T. WORK 10 x 1 min AT alterna ng with 1 min ET = 20 min. 12 x 1 min AT alterna ng with 1 min ET = 24 min. 8 x 2 min AT alterna ng with 1 min ET = 24 min. 6 x 3 min AT alterna ng with 1 min ET = 26 min. 6 x 4 min AT alterna ng with 1 min ET = 30 min. 5 x 6 min AT alterna ng with 1 min ET = 35 min. 24 min. extended AT run = 24 min. 28 min. extended AT run = 28 min. 30 min. extended AT run = 30 min. 32 min. extended AT run = 32 min. 34 min. extended AT run = 34 min. 36 min. extended AT run = 36 min. Con nue extending out the run through the season THE THREE PACES DISTANCE RUNNERS TRAIN AT AEROBIC (ET) ANAEROBIC/AEROBIC (aerobic threshold) ANAEROBIC (intervals, racing) AEROBIC ET running. Restoring-type running. This is moderately intensity work that uses up oxygen at a rate in which the cardio respiratory system can replenish oxygen in the working muscles Is used daily in some manner (warm-up, cool-down, ET runs, restora on runs) Progression: increase volume max. of 10% every other week.
AEROBIC/ANAEROBIC What we call threshold training where we move from aerobic to anaerobic work (midway between ET and RP, HR 168-172) Easier to recover from than interval training How to train it: via AT intervals and extended AT runs. Progression: AT intervals >> extended AT runs ANAEROBIC Ac vi es in which oxygen demands of muscles are so high that they rely upon a internal metabolic process for oxygen, resul ng in lac c acid build up. How to train it: Interval training, hammers, last part of Kenyan runs (more on this later) and, of course, races. PROGRESSION IN VOLUME OF AEROBIC WORK Think long-term volume construct Begin 20-25 per week as freshman 3 WK / 1 WK MODEL Consistency in training will dictate how fast you can progress (taking long periods off from running is a problem) Do not drop mileage in season the biggest mistake made at the HS level the validity of a taper
SEE SELF-POPULATING VOLUME CHART PROGRESSION WITH AEROBIC/ANAEROBIC (i.e. Threshold work) This type of running begins in the summer! Begin with short threshold intervals (TI). 1 min at TP with 1 min ET between) Increase no. of 1 min threshold intervals Increase length of TI intervals (2-3-4 min, etc.) Begin sustained threshold runs and build these to 60 minutes in length (HS 45 min) PROGRESSION FOR ANAEROBIC WORK These intervals are of 5-8k in total volume, run at 3k -5k RP Can be from 200m -1 mile in length Recoveries reflect the length of the interval (can be from 1 min. for 200 s to 3 min. for miles) Hammers are the anaerobic keys Do on grass or trails, if possible
The 14-day Cycle of Training Sun: Long day Mon: ET Tue: Intervals Wed: ET (2) Thur: ET Fri: Kenyan run or Aerobic Threshold run Sat: ET (2) Sun: Long day Mon: ET Tue: Intervals Wed: ET (2) Thur: ET Fri: ET Sat: Race WHAT IS A KENYAN RUN? and how can you be progressive with these? This mechanism trains all three systems we have talked about The runner s reality the only reality that ma ers What does a runner go through in the typical 5k CC race? This type of run is very race specific A great marker workout to show progression in training Done every other week This is a way to find the race in the workout Kenyan Run #1 8/31/07 goal 1 goal 2 goal 3 goal 4 goal 1 2 3 4 overall 2006 KR # 1 Charlie Knuth 6:15 5:55 5:35 5:15 23:00 6 :1 5 5:5 0 5 :3 5 5:0 2 2 2 :4 2 2 2 :4 2 David Montgomery 6:15 5:55 5:35 5:15 23:00 6 :1 5 5:5 0 5 :3 5 5:0 2 2 2 :4 2 2 2 :4 2 Nick Sparr 6:15 5:55 5:35 5:15 23:00 6 :1 5 5:5 0 5 :3 5 5:0 2 2 2 :4 2 2 4 :4 6 :0 0 Henry Reich 6:15 5:55 5:35 5:15 23:00 6 :1 5 5:5 0 5 :3 5 5:0 2 2 2 :4 2 2 3 :1 4 Sam Calisch 6:15 5:55 5:35 5:15 23:00 6 :1 5 5:5 0 5 :3 5 5:0 2 2 2 :4 2 2 2 :5 9 David Krist 6:15 5:55 5:35 5:15 23:00 6 :1 5 5:5 0 5 :3 5 5:0 2 2 2 :4 2 DN R Chris Wilson 6:25 6:05 5:45 5:25 23:40 6 :3 0 5:5 0 5 :3 8 5:1 1 2 3 :0 9 DN R Noah DeLong 6:25 6:05 5:45 5:25 23:40 6 :3 0 5:5 0 5 :3 8 5:1 4 2 3 :1 2 DN R Ethan Heppner 6:25 6:05 5:45 5:25 23:40 6 :3 0 5:5 0 5 :3 8 5:1 4 2 3 :1 2 DN R Paul Bellora 6:25 6:05 5:45 5:25 23:40 6 :3 0 5:5 0 5 :3 8 5:4 0 2 3 :3 8 2 5 :2 4 :0 0 Mike Horrell 6:15 5:55 5:35 5:15 23:00 6 :4 1 6:1 7 5 :4 3 5:1 5 2 3 :5 6 2 3 :5 6 Tommie Jamison 6:40 6:20 6:00 5:40 24;40 6 :4 1 6:1 7 6 :2 2 st op sick DN R Mike Gallagher 6:40 6:20 6:00 5:40 24;40 DNR sick 2 4 :0 4 :0 0 Kyle Lynch-Klarup 6:40 6:20 6:00 5:40 24;40 6 :4 1 6:3 1 6 :0 3 5:4 9 2 5 :0 4 :0 0 2 5 :5 1 :0 0 Alex Reich 6:40 6:20 6:00 5:40 24;40 6 :4 1 6:3 1 6 :1 3 5:4 3 2 5 :1 0 :0 0 DN R Shyam Deshpande 6:40 6:20 6:00 5:40 24;40 6 :4 1 6:3 1 6 :1 3 5:5 3 2 5 :2 0 :0 0 DN R Grant Glowiak 7:20 7:00 6:40 6:20 27;20 7 :3 0 6:4 6 6 :2 6 6:3 1 2 7 :1 1 :0 0 2 6 :4 7 :0 0 Anders Ahlberg 7:20 7:00 6:40 6:20 27;20 7 :2 0 6:4 0 6 :1 6 5:5 8 2 6 :0 8 :0 0 2 5 :4 1 :0 0 Kevin Cashman 7:20 7:00 6:40 6:20 27;20 7 :3 0 6:4 6 6 :2 6 5:5 9 2 6 :3 9 :0 0 DN R Ben Cohn 7:20 7:00 6:40 6:20 27;20 7 :2 0 6:4 0 6 :1 6 6:2 0 2 6 :3 6 :0 0 2 6 :4 8 :0 0 Tim Hederman 7:20 7:00 6:40 6:20 27;20 7 :3 0 6:4 0 6 :1 6 5:5 9 2 6 :3 9 :0 0 2 5 :2 9 :0 0 Ben Zarov 7:20 7:00 6:40 6:20 27;20 7 :2 0 6:4 0 6 :1 6 5:5 8 2 6 :0 8 :0 0 2 5 :3 2 :0 0 Calvin Heiling 7:20 7:00 6:40 6:20 27;20 7 :0 1 6:3 2 6 :2 7 6:1 5 2 6 :1 5 :0 0 2 6 :0 8 :0 0 Ulfer Grant 8:10 7:50 7:30 7:10 30;40 8 :3 0 7:4 1 7 :2 4 6:5 3 3 0 :2 8 :0 0 DN R Bryan Boyce 8:10 7:50 7:30 7:10 30;40 8 :3 0 8:0 0 7 :4 0 6:5 5 3 1 :0 5 :0 0 DN R Chris Knap 8:10 7:50 7:30 7:10 30;40 8 :3 0 7:4 1 6 :5 5 6:5 0 2 9 :5 6 :0 0 2 7 :0 5 :0 0 Herbie Lynn 8:10 7:50 7:30 7:10 30;40 8 :3 0 8:0 0 7 :4 0 6:5 5 3 1 :0 5 :0 0 DN R Greg Dudzik 8:10 7:50 7:30 7:10 30;40 8 :3 0 7:4 1 7 :2 4 6:5 3 3 0 :2 9 :0 0 DN R NOTE: GROUPS STAY TOGETHER AT LEAST UNTIL 3.5 MILES, THEN YOU CAN HAMMER.
WHAT ABOUT STRENGTH WORK? Hills are incorporated into Sun, Wed and Thurs runs GS, CORE, MB, STAB BALL Some pillar is done daily (dynamic) Li ing? Double, then progress to single-leg squats with DB s, cleans and snatches with DB s 8 box, with free leg tap, water pumps (next slide) STRIDES, SKIPS AND WATERPUMPS Why strides? It is a form of anaerobic work that teaches efficiency at high speed. Why skips? (Lydiard. This is our MJ work for distance runners. Up slight incline. 5-8 x 30m. Walk back, 2 X WK)) Why waterpumps? Knee tracking issue (prona on issue at the knee) WATERPUMPS EXPLAINED Stand in front of a chair Hook one foot onto seat of chair. Hands on waist. With support foot well out in front, do single-leg squat to 90 degrees at knee Do in front of a mirror. Make sure leg is tracking straight and not prona ng to midline. 3-4 sets of 8 each leg
GENERAL STRENGTH EXERCISES FOR CC Use body weight and gravity for strength development Most are single support exercises (like running!.thus specific to what we are training for) Dual support weight training is not specific to the demand of running. Move as quickly as possible form double support to single. Progression: dual support bodyweight >> single-support bodyweight as soon as possible HOW TO FACTOR MEETS INTO YOUR TRAINING Training Vs Racing Issue Try not to over-schedule 1 meet per week should be the max! If you are forced to run more than one meet per week, make one of them a Kenyan run and work on group racing dynamics Educate yourselves, A.D. s and parents on this issue TAPERING be careful!! Dropping volume is a s mulus that detrains the athlete. Aerobic capacity is the key goal of training. Tapering gives this up. Why mess with the progression that is working? Mid-season Vs Late-season performance Dowling data Ferri n level Tapering is a shock to the system (don t create a stress roller-coaster ride) The last week what has worked for us.
SURFACES We race on so surfaces. We should train on them. Injury/overuse issues Shoe choice Barefoot running to strengthen the ankle and foot (strides a er all ET runs) SINGLES Vs DOUBLES It takes 2.5 mi for real aerobic benefit to occur. Second runs work well for morning runs following a high demand day. Up to 60 mpw should be singles. THE SUMMER Success in cross country comes from the summer work. Threshold Progression (progressive. Begin with 1 min. and progress to 12 min. intervals, then move to extended threshold runs, building in me) Kenyan Run Progression (begin with 2 or 3 miles depending on fitness level and volume progress to 4-5 miles, even 6 for top athletes with higher training age)
IN-SEASON PROGRESSIONS VOLUME: Con nues to build up to 2 weeks prior to target. Important!! INTERVALS: Minimum volume is length of race (3 miles, 4 is be er). Manipula on of volume and recoveries can determine the progression. Focus is on recovery interval early, quality of the run later. KENYAN RUNS: Begin with 3 miles in the summer and progress to 5-6 by end of season. You can also manipulate beginning and ending paces of these to show a progression. AT runs: progress in minutes 20-50 min. FINAL THOUGHTS Endurance training is based on logic and the reality of what the athlete feels when running and racing. This is the only reality that ma ers! Listen to their feedback! Progressive training (adapta on) and training for the race demand is what makes this work.