Workouts: Effectively Meeting the Demands of a Distance Race Louie Quintana Head Distance Coach – Arizona State Univ. 623-326-1485 – Cell luis.j.quintana@asu.edu

Workouts: Effectively Meeting the Demands of a Distance Race Physical Preparation Consistency in Training Mental Preparation The Buy In

Workouts: Effectively Meeting the Demands of a Distance Race Phases of development Conditioning Period Race Prep Championship Phase

Workouts: Effectively Meeting the Demands of a Distance Race What does meeting the demands of a distance race mean? Race Strategies Change of Pace Race Simulation thru workouts

Workouts: Effectively Meeting the Demands of a Distance Race Getting Fit – Early Season Workouts Conditioning Phase Threshold Sessions Speed Development Change of Pace Fartleks Time Trials Light reps Occasional Race Pace Work Hill Sprints

Workouts: Effectively Meeting the Demands of a Distance Race Race Prep Phase Race selection Identify the demands of given race Threshold work Speed Development Change of pace track work

Workouts: Effectively Meeting the Demands of a Distance Race Championship Phase Tester Workouts Threshold Sessions Speed Development Confidence Builders

Workouts: Effectively Meeting the Demands of a Distance Race Conditioning Phase Workouts Threshold Sessions Progression Runs…Tempo Runs 4-10 miles…start 6:00 bring down to 5:00 Longer Threshold Reps on the track Examples: 6-10 x 1000m at threshold with 60-90 seconds recovery 3 x 3000m at threshold with 60-90 seconds rest 4-5 x 4 x 400m at threshold – begin to incorporate hammer segments Hard Runs (25-60 minutes in length)

Workouts: Effectively Meeting the Demands of a Distance Race Conditioning Phase Workouts Continued Change of Pace Fartleks 4-7 sets of 90 seconds on and 3:45 steady The “on” sessions at 4:30 pace and the steady at 5:30 pace Speed Development (One time per week) 8 x 80m at 90% effort (Form) walk back recovery 300, 200, 100 5 x 150m Hill Sprints Light Rep Work Touching Race Pace Example: Within a threshold session…1000m at threshold, 8 x 400m at threshold with 3 hammers at race pace and then 1000m negative split. Time Trials/Early Season Good Ole Fashion Rust Busting…under distance race to desired goal race to help prepare for the pace of the event.

Workouts: Effectively Meeting the Demands of a Distance Race Conditioning Phase – Sample Week Monday – Drills – 45-75 minute run – finish with 5-8 x 10-15 second hill sprints. Hurdle Mobility – push up, pull up, planks, stretch and foam roll Tuesday – 800m warm up, drills, 20 min warm up run: Workout – 4-8 mile progression run + track work (1 x 1k and 2 x 300). Weights. Wednesday – Mid Week Long Run (8-13 miles) – return for hurdle mobility and med ball…rope stretch. Thursday – Recovery run of 5 – 10 miles. 6 x progressive grass strides – jump rope, band walks and rope stretch Friday –800m warm up, drills, strides, 20 minute warm up run…16-20 x 400m at threshold with 5 hammers…100m jog rest and 400m between sets…20 minute cool Weights. Saturday – OFF or easy recovery day Sunday –Long Run 10-20 miles – Every 3rd week run a harder run of 25-50 minutes

Workouts: Effectively Meeting the Demands of a Distance Race Race Prep Phase Carefully selecting where you will race… Meeting the demands of a given race…example 3000m Two things to think about…qualifying time to get to championship Championship racing…pace, tactics, etc… Examples of Workouts… Continued Speed Development Once Per Week… Actual pace sessions (6 x 800m at 3k pace with 2:00 rest)…still infrequent Threshold Work…with more change of pace components 1000 at Race Pace, 3 x 1k at threshold…Mile…significant change of pace over last 800m Progression and Tempo Runs

Workouts: Effectively Meeting the Demands of a Distance Race Race Prep Phase – Sample Week Monday – Drills, Recovery run 6-12 miles + 3 laps of strides. Hurdle mobility, push ups, pull ups and planks…stretch… Tuesday – 800m warm up, drills, strides, 20 minute warm up run…1 x 1k at race pace/2 x 1k threshold/1 x 1k negative split/4 x 200m 20 minute cool and Weights Wednesday Mid Week Long Run (8 – 13 miles and return for speed development…5 x 80m 85-90% effort…focus on form…walk recoveries…sand routine…hurdle mobility…med ball…foam roll Thursday – Recovery run of 4 – 10 miles + 6 x progressive grass strides – jump rope, band walks, rope stretch… Friday – 800m warm up, hurdle mobility, drills, strides, 20 minute warm up run…6 x 800m at desired race pace…20 minute cool down…Weights. Saturday – Long Run 10-20 miles Sunday – Long Run of 10-20 miles (every 3rd week may Run harder run of 35-60 min on Sunday)

Workouts: Effectively Meeting the Demands of a Distance Race Championship Phase Marker Workouts…Confidence Builders Example Workout…10 days before Major Competition Mile (pace), 400m Jog rest, 2k (threshold), 400m-jog rest, 1000m (pace), 400m jog rest, 2k (threshold), 400m jog recovery, 600m (hard)… Kyle Alcorn Ran…4:23, 2:43, 1:22…closing in 56 At the NCAA Indoors…he closed in 2:26 for last K. 10 Days out NCAA Outdoor Championships Mile, 2 x 800, 2 x 400…all at Goal Pace Victoria Jackson ran 4:54, 2:22, 63…closed in 4:59 last mile to win NCAA 10K. Mix Workout – Keeping a heavy component of threshold 2 x 1K (Threshold)/2 x 1k negative split/4 x 200

Workouts: Effectively Meeting the Demands of a Distance Race Championship Phase – Sample Week Monday – Run 5-9 miles – 3 laps of strides – hurdle mobility – push ups, pull ups, planks…stretch Tuesday – 800m warm up, drills, strides, 20 minute warm up run…Mile (pace), 400m Jog rest, 2k (threshold), 400m-jog rest, 1000m (pace), 400m jog rest, 2k (threshold), 400m jog recovery, 600m (hard)…General Strength Waterloo…800m jog – weights (lighter easier) Wednesday – Mid week run (6-12 miles) – speed development of 4 x 150m accelerate at the cones…hurdle mobility – med ball – sand routine – foam roll… Thursday – Recover day (4-8 miles) – 5 x progressive grass strides – jump rope, band walk, rope stretch… Friday – 800m warm up, drills, strides, 20 minute warm up run… 2 x 1K (Threshold)/2 x 1k negative split/4 x 200 … 20 minute cool down…weights… Saturday – Off or easy recovery day Sunday – 10-16 mile long run or 35-60 min hard run Every 3rd or 4th week…don’t take out!

Workouts: Effectively Meeting the Demands of a Distance Race Watch them Flourish Catching the “bug” The budding flower Sustaining the Magic

Workouts: Effectively Meeting the Demands of a Distance Race Tying it all together Training to Race Realizing Potential

Workouts: Effectively Meeting the Demands of a Distance Race http://www.youtube.com/watch?v=WckUOR6anpw