The Training Model for High School Cross Country October Scott Christensen

Scott Christensen Stillwater, Minnesota, head coach for 30 years. 1997 National High School Champions (The Harrier). Four Stillwater alumni have broken 4:00 in the mile since 2003. Fourteen year USATF Level 2 Lead Instructor in Endurance. USA World Cross Country Team Leader 2003 and 2008. 3/25/2017 2

Scientific Principles and Training Theory

October Four 9 day microcycles that lead to the most important meet of the year. A time of few, but important meets. All training components positioned in the training cycles but volume is decreasing. Peaking occurs over last 2 microcycles. The races provide some of the strongest aerobic stimulus.

Training Theory A philosophical and practical shift from Specific Preparation training in September to Pre-Competitive stimuli over first two October cycles. A philosophical and practical shift from Pre-Competitive to Competitive stimuli over last two October cycles. This is called tapering, and should lead to a peak performance.

Pre-Competitive Stimuli A switch from efficiency work prompted by interval recovery stimuli to capacity work prompted by repetition running stimuli.

Intervals v. Repetitions Repetition Running Focus Rest Work Recovery Incomplete Near Complete Intensity High Very High Work Length Fraction of Race Near Race Distance Total Volume Varies with Rest = or > than Race Distance

VO2 max During Taper Period? “Runners who reduce their training by about 50-60% for 15 to 21 days show no loss in VO2 max or related aerobic performance”. David Costill Ph D

Tapering Study (Wilmore and Costill 2004)

Tapering Study (Wilmore and Costill 2004)

Taper v Non-Taper Training Frequency 80% 100% Perceived Intensity 80-100% 60-80% Volume 50-60% Recovery 90-100% 40-60% Strength Indicators 95-100%

Sleep Studies and Regeneration (Van Clauter et al, 2004)

Physiological Adaptations Examples of desired adaptations in a well-trained distance runner during tapering: Cortisol production decreases. Testosterone secretion increases. Testosterone/cortisol ratio increases. Erythrocyte volume increases. Hemoglobin concentration increases. Hematocrit percentage increases.

Specific Workouts

October: Microcycle #1 of 4 Day 1: 7 mi RR Day 2: 4.5 mi TR + Day 3: 6 mi RR Day 4: 5 x 1000 meters at VO2 max pace + Day 5: 7 mi RR Day 6: 8 mile LR (short) Day 7: 6 mi RR Day 8: 10 x 400 (grass) Intensive Tempo + Day 9: 7 mi RR 60 miles this microcycle 3/25/2017 15

Micro 1: Recovery Runs (RR) This microcycle emphasizes recovery, regeneration, and the last % of aerobic development. No races this cycle. Intensity is 70% of VO2 max pace. Extent of run Day 1, Day 5, and Day 9 is 7 miles. Use variation in course selection. Extent of run Day 3 and Day 7 is 6 miles. Mix loop courses with out and back. Body core work after the recovery runs.

Micro 1: Tempo Run (TR) 2 mile active warm-up and many strides. Extent of run is a fair course of 4.5 miles. Intensity is based on a % of date VO2 max pace as it relates to individual LT pace. Handicap the effort by groups leaving each minute. 2 mile easy cool down, elevate, and stretch lightly.

Micro 1: VO2 max Day This will be the last of the developmental aerobic capacity workouts. 2 mile active warm-up. Extent of work is 5 x 1000 meters. Intensity is maximum aerobic capacity effort based on comparative tables. Record all times. Work time = Recovery time 2 mile cool-down. Elevate and stretch.

Micro 1: Long Run (LR) Intensity is 70% of VO2 max date pace. Duration is usually = .155 x microcycle mileage. Running 1.5 miles short this micro to promote regeneration. Light stretch. Extent of LR in the micro is 8 miles. Spend about 15 minutes stretching after the run.

Micro 1: Special Endurance 2 2 mile active warm-up. Several very fast strides. Extent of work is 8 * 350 meters at near max effort, barefoot on the grass. Recovery is 3 minutes. Time goal is fast. Continue to develop a strong toe-off at this velocity. 2 mile jog.

Micro 1: Intensive Tempo Special Endurance 2 done as Intensive Tempo barefoot on grass this microcycle. 2 mile active warm-up with several strides. Wheel off 400 meters and set cones. Extent of work is 10 x 400. Recovery is 2 minutes between bouts of work. Intensity is 85% of their PR 400 + 3 seconds. 4 mile recovery run cool down.

October: Microcycle #2 of 4 Day 1: 3 mi RR, Race Preparation Day 2: Race (Conference Meet) Day 3: 6 mi RR Day 4: 5 x 300 +, Special Endurance 1 Day 5: 6 mi RR Day 6: 2 mi TT @ VO2 max pace + Day 7: 6 mi RR Day 8: 8 x 400 +, Special Endurance 2 Day 9: 8 mi LR 48 miles this microcycle 3/25/2017 22

Micro 2: Recovery Runs (RR) The recovery runs this cycle are shorter which is reflective of a drop in total volume Intensity is 70% of VO2 max pace. Extent of run Day 1 is an easy 3 mile jog to prepare for Conference Meet. Encourage on an individual basis other aspects of race prep. Extent of run Day 3, Day 5, and Day 7 is 6 miles. Body core work after the recovery runs.

Micro 2: Special Endurance 1 Think like a sprint coach today. 2 mile active warm-up. Several very active strides. Extent of work is 1 set of 5 x 300 meters on the track. Recovery is incomplete at 5 min between bouts of work Intensity is individual 400 PR value multiplied by .77. 2 mile jog recovery. Elevate. .

Micro 2: VO2 max Day VO2 max pace needs to be a part of every microcycle. A 2 mile test is an excellent workout and yields data for later. Extent of work is 2 miles. Intensity is maximum effort. Record all times. Use a route that is safe, fast, and fair. 2 mile warm-up. Fast strides. 2 mile cool-down. Elevate and stretch.

Micro 2: Special Endurance 2 2 mile active warm-up. Race day warm-up. Several very fast strides. Extent of work is 8 * 400 meters at near max effort on the track. Recovery is 3 minutes between. Intensity is ~5 seconds faster than PRESENT DAY 1600 pace derived from Comparison Effort Table, using recent 2 mi TT values. 2 mile jog. Elevate and stretch.

Micro 2: Long Run (LR) Intensity is 70% of VO2 max date pace. Duration is usually = .155 x microcycle mileage. Light stretch. Extent of LR in the micro is 8 miles. Spend about 15 minutes stretching after the run.

October: Microcycle #3 of 4 Day 1: 8 x flying 30 meters + Day 2: 4 mi TR + Day 3: 5 mi RR Day 4: 3 x 300 +, Special Endurance 1 Day 5: 5 mi RR Day 6: 3 mi RR (Race Preparation) Day 7: Race (Section Meet) Day 8: 3 x 500 +, Special Endurance 2 Day 9: 6 mi LR (short) 45 miles this microcycle 3/25/2017 28

Micro 3: Recovery Runs (RR) The recovery runs this cycle are even shorter than last cycle . Intensity is 70% of VO2 max pace. Extent of run Day 6 is an easy 3 mile jog to prepare for Section Meet. Encourage on an individual basis other aspects of race prep. Extent of run Day 3 and Day 5 is 5 miles.

Tapering Period: Aerobic and Anaerobic Stimulus Guide Aerobic Energy System Anaerobic Energy System Target Aerobic Enzymes Anaerobic Enzymes Frequency Every 96 Hours Every 72 Hours Modality Continuous Runs Repetition Runs Extent of Work >20 minutes 3-5 minutes Total Intensity 70-85% of VO2 max 92-100% of Max Effort

Micro 3: Tempo Run (TR) 2 mile active warm-up with many strides. Extent of run is 4 miles. Intensity is based on 85% of date VO2 max Handicap the effort by groups leaving each 30 seconds. 1 mile easy cool down, elevate, and stretch lightly.

Micro 3: Special Endurance 1 Think like a sprint coach in regard to extended recovery today. 2 mile active warm-up. Several very active strides. Extent of work is 1 set of 3 x 300 meters on the track. Recovery is complete at 12 min between bouts of work Intensity is individual 400 PR value multiplied by .75. 1 mile jog recovery. Elevate. .

Micro 3: Special Endurance 2 Today will have the longest anaerobic recovery periods of the season. 2 mile race day warm-up, many strides. Extent is 3 x 500 meters on the track. Recovery is near complete at 15 minutes between. Intensity is individual PR 400 value x 1.29. 1 mi cool-down. Elevate and strtch.

Micro 3: Long Run (LR) Intensity is 70% of VO2 max date pace. Duration is usually = .155 x microcycle mileage. This cycle is short by 1.5 mi. Light stretch. Extent of LR in the micro is 6 miles. 15 minutes stretching/elevating after the run.

October: Microcycle #4 of 4 Day 1: Rest Day 2: 4 x 40 sec runs/grass +, Special Endurance 1 Day 3: 4 mi RR Day 4: 2 x 600 +, Special Endurance 2 Day 5: 5 mi RR Day 6: 2 mi RR (Race Preparation) Day 7: Race (State Meet) Day 8: 5 mi RR Day 9: 7 mi LR 40 miles this microcycle 3/25/2017 35

Micro 4: Recovery Runs (RR) These runs serve as a small stimulus to the aerobic system while promoting recovery. Intensity is nice and easy. Extent of run Day 5 and Day 8 is an easy 5 mile jog. Day 4 is the same at 4 miles. Extent of run Day 6 is a 2 mile shake-out run in preparation for State. Encourage on an individual basis other aspects of race prep.

Micro 4: Special Endurance 1 Active 2 mile warm-up with several strides. Extent of work is 4 x 40 second coned loop run barefoot on flat grass. Recovery is 6 minutes between bouts of work. 1 mile jog cool-down. Stretch lightly and elevate.

Micro 4: Special Endurance 2 Active 2 mile warm-up with several strides. Extent of work is 2 x 600 meters on track. Recovery is near complete at 16 minutes between bouts of work. Guard against too much intensity. 1 mile jog cool-down. Stretch lightly and elevate.

Micro 4: Long Run (LR) Intensity is 70% of VO2 max date pace. Duration is usually = .155 x microcycle mileage. Light stretch. Extent of LR in the micro is 7 miles following the State Meet. 15 minutes stretching/elevating after the run.

State Meet Suggestions Treat it like any other meet even if you know it is not. Resist over-coaching during the week of State. Continue aerobic and anaerobic stimulus with just enough work. Keep the day before and the day of the meet under your control.

October Training Summary Points of Emphasis: Races are the main focus. Athletes are training to race, not training to train. Staying healthy and strong are crucial. The State Meet should not be the end. Consider The Nike or Footlocker races for your team Make October training so interesting that the athletes never want it to end.