Distance Training The Caldwell Way H. Dugan Hill Caldwell HS (740) 509-0683.

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Presentation transcript:

Distance Training The Caldwell Way H. Dugan Hill Caldwell HS (740)

Caldwell No Track- workouts on a rolling hill loop Hills Everywhere 2 Groups of Distance Kids 800/1600/ /800/1600

Pre Season Winter running in Ohio Outside Everyday Change of temperatures Take advantage of Good Weather Days Mile Club Jan. 20-March /400 Girls500/600 Boys Start threshold runs Hills & Speed Drills Weight Room 3x Week

Winter Workout Schedule Distance(800/1600/3200) Sunday- Long Run Monday- Good Distance + Lift Tuesday- Hilly Distance Wednesday- Easy Distance + Plyo/Core Circuit Thursday- Good Distance + Lift (threshold) Friday- Easy Distance Saturday- Race or Uptempo Run or Off until club starts

Winter Workout Schedule Mid Distance (400/800/1600) Monday- :30 Threshold Burst Workout + Lifting Tuesday- Hilly Distance Wednesday- Easy Distance + Plyo/Core Circuit Thursday- 1:00 Threshold Burst Workout + Lifting Friday- Easy Distance Saturday- Race or Uptempo Run Sunday- Long Run or Rest

Early Season March Finally have all athletes Basketball Players & Wrestlers start with 5 miles may get them in February Idea is to get them transitioned to running mode Start developing strength both running and lifting Start changing speeds

March Workout Schedule Distance(800/1600/3200) Monday- Distance Threshold Sets + Speed Drills + Lifting Tuesday- Hilly Distance + Hill Sprints Wednesday- Easy Distance Speed Drills + Plyo/Core Circuit Thursday- 1000m Repeats + Lifting Friday- Easy Distance Saturday-Workout(27x200m with 100m jog 3200 goal pace) Sunday- Long Run

March Workout Schedule Mid Distance (400/800/1600) Monday threshold sets or Distance Workout + Lifting Tuesday- Hilly Distance + 125m Hill Sprints Wednesday- Easy Distance + Plyo/Core Circuit Thursday- 500m 5 min go & 300m 4 min go or Distance Workout + Lifting Friday- Easy Distance Saturday- Ladder Workout , sec. rest or Distance Workout, March 29 th Quad Meet Sunday- Long Run

Mid Season March 30-May 4 Every Tuesday Meet used as workout for top athletes Try to run athletes only 7 times in main event

Mid Season Workout Schedule Distance (800/1600/3200) March 30- May 4 th Sunday- Long Run Monday- 4-6x 800m/400m Sets rest 1min 3 min (early) x 400m 90 sec. rest (late) + Lifting Tuesday- Dual Meet– 4x800,400,800,4x400 Wednesday- Easy Distance Thursday- 5-8 x1000 3min rest x 800 surges 2 ½ min rest + Lifting Friday- Easy Distance Saturday- Invitational

Mid Season Workout Schedule Mid Distance (400/800/1600) Monday- 4-6x 250m repeats 4 min go or workout + Lifting Tuesday- Dual Meet– Depends on Athlete Wednesday- Easy Distance + Plyo/Core Circuit Thursday- 4-8x 600m repeats 6 min go + Lifting Friday-Easy Distance Saturday- Invitational Sunday- Long Run

Peak Season Conference/State Tournament OVAC St. Clairsville (Tuesday, Thursday, Saturday) May 6 th,8 th, 10 PVC Conference~ May 13 th (Tuesday) May 17 th Barnesville Inv. District- May 20 th (Tuesday) May 23 rd (Friday 2 Sites May 28 th, 30 th Girls~ (Wednesday, Union Boys~ (Wednesday, Navarre State Meet ~ June 6 th, 7 th (Friday, Saturday)

Peak Season Workout Schedule OVAC Week- skip Tuesday or Thursday for workout (Tuesday 4x & 3200, Thursday 1600 & 800 & 4x400) May 5 th - May 7 th & May 9 th easy distance and buildups PVC Week- May race multiple events Tuesday Monday, Wednesday & Friday Easy distance Thursday- Workout 10 x 600 surges rest 2 ½ min maybe 4x800 if meet Saturday- Invitational 1 event usually shorter

Peaking Depends on the Athlete, on what you do & when to peak EXAMPLES: J~ State Meet T~ Regional Meet S~ District Meet 4x800

State Tournament Peaking District District Week Depends on Tuesday Prelim day 4x boys likely 1600 girls 3200 boys and girls doubtful Monday- could be 400s or wind sprints Tuesday- Medium distance Wednesday- bursts Thursday & Saturday- easy distance Sunday-Workout ( if make it out of district)12-14x300 2min rest

State Tournament Peaking Regional Regional Week Depends on 4x800 Monday- easy distance Tuesday- bursts Wednesday- wind sprints or 4x800 Thursday- easy distance

State Tournament Peaking State State Week Saturday- Easy distance Sunday- Medium distance Monday- 400s & 200s Tuesday- Bursts Wednesday- Medium distance Thursday- Easy distance Friday- Easy distance & buildups

Questions H. Dugan Hill Caldwell HS (740)