1. Developing a Middle School Distance Running Program
Understanding the Process
Issues to Consider
11/8/2018

2. Know your Culture / Resources
Are you A middle school coach only?
1. Facilities
2. Budget
3. Assistants / staff
4. tradition
Are you a H.S. coach for boys / girls?
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3. Know your Culture/Resources
Do you coach xc/ track?
Continuity in training is important
Share responsibility with older runners
Familiarity with training is important
Communicate with xc coach
-get information about individuals
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4. Answer to the previous questions provides your starting point
Organize your program based on your needs
Take time to assess current situation prior to track season
Communicate in pre-season with prospective athletes
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5. The Big Picture Track / Field is a different sport Not xc,
Opportunity to develop individuals
-work on speed
-improve form
-bridge training into a cycle not a season
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6. Establish a Timeline Modify the m.s. season
Get varsity started first, 1wk or 2wks
Allow m.s. to begin on their own
Send out information to parents
-educate, inform, practice times, and expectations
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7. Scheduling Know the reality of your resources
-make season shorter but worth while
-experience must be fun
-have a culminating meet to end on.
-host banquet to honor participants
-keep records, post results
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8. Middle School distance training
Design training by grouping athletes
-Beginning runners
-experienced runners
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9. Beginning runners Establish workout routine
-warmup/ stretch/ workout/ cool down
-begin program conservative, inc. teaching
-Share big picture of process but take little steps
-allow 2 week adjustment period
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10. Beginning runners Make practice fun
-run relays for evaluating strengths
-do 4x200, 4x400,4x800
Teach fundamentals during this time:
-handoffs, form on finish, energy output
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11. Cont.: beginning runners
Allow runners to view a meet before participating in one
Pass out order of event forms
Recommend 4-6 weeks of practice before competing
-want experience to be positive, start out 1 event at first
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12. Beginners cont: Allow ms runners to try all events
-provides fun,in practice and meets
-provides evaluation opportunity
-keeps practice interesting
-prevents athletes from becoming bored
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13. More on beginning suggestions
Advocate one race per week, I suggest no more than 2 wks of 2 races.
Schedule can / will influence success
-over racing beginning ath. will increase: soreness, injuries and discouragement
Practice 4 days during week
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14. How much mileage??
Goal is to get beginners up to 2 ½-3 for a run, not including wmup/ cooldwn
Encourage a long run but don’t require
-individual discretion
Point out improvement as miles go up
Running should leave athlete wanting more
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15. Distance Training for M.S
Key components of your program: Three phases of training
-Base / strength training
-Interval training / pacing
-Speed work / tapering
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16. Basic training cont:
M.S. runners should keep mileage below 30 mi. per/wk
Can follow h.s. schedule with modifications.
Require a day off during week
Individualize for ability and age.
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17. Basic training cont: Mandate warmup as a team with age grouping.
Ensure that M.S. runners run M.S.
-use common sense based on ability
-don’t allow them to miss this opportunity
-save advanced m.s. runners for inv.
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18. Phase 1.: base / strength training. First 1/3 of season
Get into routine, wmup/stretch/cooldwn
Use strides as form wk / cond. Jog back
Allow 2 weeks of running before incorporating:
-hills, fartlek work on track, relays for wkouts, indian runs, ultimate frisbee
-continue to build mileage in this phase
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19. Sample week of phase 1. Mon-800 wm up, stretch, 2-3 mi. 800 cool down
Tues-800 wmup, stretch,jog 1 mile, 5x hills, jog 1 mile, 4x110 jog back
Wed.-off
Thurs-800 wmup, stretch,4x110 jog bk,2-3 miles, 800 coo ldown
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20. Phase 1 sample week: cont.
Friday- 800 wmup, stretch, 2-3 miles, 4x110 jog back, 800 cool down
Saturday-off
Sunday 800 wmup, stretch, 3-5 easy
-long runs are optional and need to be based on individual basis.
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21. Phase 2: Intervals/pacing: middle 1/3 of season
Racing is part of the training plan
One workout and one meet a week
Set goals for events with all athletes
Pace is set by what the athlete can handle that will enable finishing all of the workout.
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22. Phase 3. : tapering / speed
Emphasis is on quality not quantity
Workouts are done faster than race pace
One meet per week, focus on event
Make workouts event specific
Long runs are replaced by easy/shorter runs.
Strides are faster than earlier in year.
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23. Sample week: Phase 3
Workout for 6:00 miler, all days start with a 800 wmup/ stretching.
Mon-3xplyometrics, 1x %, full rec., 100%, full rec,800 wm down, walk, stretch
Tues-2-3 miles, 4x110 gradual pickup
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24. Phase 3: sample wk. Cont. Wed- off
Thurs-3x plyometrics, 2min rec, 1:25, 2min rec, sec, 800 cool dwn,
Fri-3x stretch
Sat- concluding meet of m.s. season
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25. Final thoughts / Suggestions
Most important Aspects of developing M.S. Distance program:
-Planning
-making experience fun
-not throwing them to the wolves.
-educating runners / parents
-developing / promoting team concept
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26. Important points to remember
Be patient allow development to take place:
-hold back sensational athletes.
-don’t get greedy/ over race athletes
-don’t skip training phases
-emphasize wmups/ cool dwn/ stretching for team bonding. Require it!
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27. Remember:
No workout program or schedule will work for all of your athletes:
-Use common sense ease up for, injuries,illness, fatigue
-Utilize bad weather for: educating by use of handouts and viewing tapes, use time to learn how to do plyometrics/ form wk
11/8/2018