Fundamental Elements of Developing Female Distance Runners Sara Vergote Women’s Cross Country/Distance Coach The Ohio State University

Ohio State Women Examples: Middle Distance 800/1500 Katie Borchers: —6xAll American — School Record Holder in 800m, Mile, 1500m Distance High School PR Collegiate PR 800m 2:13 2:04.17 Mile 5:07 4:41 5000m XC 18:50.00 16:19.40 Rachel Weber: — School Record Holder in DMR, 4x800m —NCAA 1st Round Qualifier 800m 2:11.9 2:06.80 5:14.41 4:51 Mile Tammy Berger: —School Record Holder in DMR, 4x800m —NCAA 1st Round Qualifier 1500m 2:14.06 2:10 5:01.21 4:23 (1500m) ~4:42 Mile 5000m 18:04.70 17:04.50

Ohio State Women Examples: Long Distance 5000/10000 Sakiko Minagawa NCAA 1st Round Qualifier 10,000m Distance High School PR Collegiate PR 3200m 11:09 9:48.66 (3000m) ~10:26 3200m Mile 5:12 4:57.80 5000m 19:04 16:46 10,000m 34:27.31 Minori Minagawa 11:21 9:54 (3000m) ~10:34 3200m 19:30 16:47.62 34:34.82

Consistent Training Over Time Training Components Consistent Training Over Time Training blocks We run how we feel unless instructed otherwise GPS discipline We don’t run injured Knowing the difference between sore and injured Both sides test Two days of cross training and never workout the first day back

Uninterrupted Training Sakiko June 2015-Jan 2016 M T W TH F S Su MPW June 24 37 44 M T W TH F S Su MPW 68 67 65 Oct1 57 63 July 1 57 62 67 72 Aug 1 77 63 64 Nov1 54 50 41 81 80 68 Sept 1 25 Dec1 45 50 56

Training Components: Seeing the Big Picture Knowing short term and long term goals Patience Having somewhere to go Maximizing effort before increasing mileage Taking chances with seniors not freshmen

Weekly Volume Progression Training Components Weekly Volume Progression 800/1500m 5000m/10,000m Freshman 30-40 mpw 50-55 mpw Sophomore 40-45 mpw 55-65 mpw Junior 45-60 mpw 65-70 mpw Senior 65-85 mpw

Training Components Monday Tuesday Wed. Thursday Friday Saturday Sun. 800/1500 . am: 50 min cross training Long Run OFF or light cross training Speed Development pm: Workout pm: Recovery Run (45-55 minutes) pm: Progressive run, Speed Development 5k/10k am: 30-40 min run am: 30-40 min run or 50 min cross training OFF or recovery run pm: 50-60 min recovery run, Speed Devel. pm: Medium Long Run pm: Easy Run, Speed Devel.

Training Components Long Run Progression 800m/1500m 5k/10k Freshman 50-70 min (pace not specified) Get to 80-90 minutes (pace not specified) Sophomore 60-70 min (progressive last 25%) Improve overall pace of 90 min run Junior 60-80 min (progressive last 50%) 90-100 minutes at sophomore pace Senior 60-80 min (progressive almost immediately from the start) 90-120 minutes mixing progressive runs with time on your feet runs

Speed Development All Year for All Women Training Components Speed Development All Year for All Women Done at least 2x/Week Wearing spikes All Full Recovery, usually after recovery runs Examples: 8x100m strides 6x150m switching gears every 50m 6x60-80m flys in spikes 80-100m Hill Sprints (in trainers)

Cross Training to Supplement Training Components Cross Training to Supplement Additional aerobic fitness 3-4 times/week Always HARD Bike or Swim (no pool running) Pay attention to RPMs Over 100 hard/Over 80 easy Workout Examples 10 w/up (20 min of 1:1) 10 c/d 10 w/up (20 min of 2:1) 10 c/d 5 w/up (1-2-3-2-1) 5 c/d If injured 90-120 minutes/day

Monitoring IRON Levels (Serum Ferritin) Additional Elements Monitoring IRON Levels (Serum Ferritin) We test 3x/year and having a Ferritin Number over 30 is critical to distance running success. Normal range for women(12-150 ng/ml) We want everyone over 50. Supplement with SLOW RELEASE iron pills or Ferrous Sulfate Elixir. Calcium BLOCKS absorption and Vitamin C HELPS absorption. Dosage Ferritin below 10 1 Tablespoon 2x/day OR 150mg/day Ferritin below 20 1 Tablespoon 1x/day OR 100mg/day Ferritin below 50 1 teaspoon 1x/day OR 45mg/day Everyone else 1 teaspoon 3x/week OR 45mg 3x/week

Visible and Tangible progression Additional Elements Visible and Tangible progression Keeping a Log Mileage Health Coach/athlete communication Staple Workouts (BGWs) Antrim Loops (meaningful and unconventional) 8 mile Progressive Tempo 5x400m (full recovery) 600/400/5x200

Creating and Maintaining a Culture Additional Elements Creating and Maintaining a Culture Expectation Pressure on seniors not freshmen (Buckeye Buddies) Health Disciplined but balanced Not afraid to have hard conversations Positivity and Fun Camp Happy runners = positive results

Van Survey Competitive but Collaborative-Taking care of each other Knowing the plan and the purpose Knowing your athletes as people and when to push Flexibility Fun