1. Workouts: Effectively Meeting the Demands of a Distance Race
Louie Quintana
Head Distance Coach – Arizona State Univ.
– Cell

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

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

4. 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

5. 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

6. 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

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

8. 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 seconds recovery
3 x 3000m at threshold with seconds rest
4-5 x 4 x 400m at threshold – begin to incorporate hammer segments
Hard Runs (25-60 minutes in length)

9. 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.

10. Workouts: Effectively Meeting the Demands of a Distance Race
Conditioning Phase – Sample Week
Monday – Drills – minute run – finish with 5-8 x 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 miles – Every 3rd week run a harder run of minutes

11. 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

12. 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 miles
Sunday – Long Run of miles (every 3rd week may
Run harder run of min on Sunday)

13. 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

14. 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 – mile long run or min hard run
Every 3rd or 4th week…don’t take out!

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

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

17. Workouts: Effectively Meeting the Demands of a Distance Race