1. TRANSITION FROM 3200 TO 5K

2. HIGH JUMP GURU??? In three years 1. 59 jumper at Pilot Point who was a two time state champion 2. Two 58 jumpers at Flower Mound 3. 70 jumper at Flower Mound Past four years 1. One 54 high jumper 2. No boy has jumped higher than 64

3. Freaks and Geeks We all have had our share of freaks! Goal is basically to not screw them up How do we get the mediocre kids to improve and contribute on the varsity level?

4. Improvement in XC 20102011 FRESHMANSAFEE- 11:10 KIRSTEN- 11:45KIRSTEN- 11:31 JESSICA- 12:34JESSICA- 11:39 CASSIDY- 13:16CASSIDY- 11:41 FRESHMANCATALINA- 11:41 KATIE- 11:45KATIE- 12:09 ALICIA- 12:50ALICIA- 12:22

5. Improvement in Track CONNOR WARDCONNOR ADAMS 5:354:48 5:214:26 5:074:14 4:544:11

6. Progression Through Goals Athletes set individual and team goals Set three different time goals Discuss how they are going to reach their goals Athletes take ownership of their future

7. Progression Through Mileage Main reason for our athletes improvement is from increases in their mileage Starts every year during the summer time Goal is to improve cardiovascular system I cant train them to be like Usain Bolt!

8. Mileage Continued Follow ten percent rule Example: Athletes who runs 30 miles a week will only increase their mileage by 3 the next week After every three weeks take a down week and cut mileage by 20 percent

9. Summer Mileage Kids receive a training log at the end of the school year Required to email coach once a week and report their mileage Coach keeps track of mileage on an excel sheet and updates website weekly

10. Mileage for Girls Freshmen: 20 to 30 miles a week Sophomores: 30-35 miles a week Juniors: 35-40 miles a week Seniors: 40-50+ miles a week

11. Mileage for Boys Freshmen: 25-35 miles a week Sophomores: 35-45 miles a week Juniors: 45-55 miles a week Seniors: 55-65+ miles a week

12. Pace for Distance Runs Freshmen Athletes: Whatever they can manage! Returning Athletes: 2 minutes slower then 5k race pace. Sometimes faster and sometimes slower Important to focus on FEEL

13. Weekly Schedule DAYPLAN 1PLAN 2 SUNDAYEASY RUN MONDAYLONGER WORKOUT TUESDAYLONG RUNEASY WORKOUT WEDNESDAYEASY RUNSHORTER WORKOUT THURSDAYSHORTER WORKOUTEASY RUN FRIDAYEASY RUN SATURDAYRACERACE OR LONG RUN

14. Training Phases Preseason- Focus is on building endurance Early season- Focus is on SPEED and endurance Mid Season- Focus is on speed endurance Peak Season- Focus returns to speed and maintaining endurance

15. Preseason Workouts TEMPOS FARTLEKS CRUISE INTERVALS

16. Tempos Pace should be about 30 seconds slower than 5k race pace. Should be able to say a few words, but not talk in complete sentences. Should feel like you could have gone faster and longer AVOID RACING!

17. Tempo Workouts We have a 2.5 mile hilly loop that we use. Coach can monitor the times Start of season we run a 5 mile tempo End of season we run a 6 to 7.5 mile tempo One BIG workout is the 10 mile tempo. At this length not really at tempo pace.

18. Cruise Intervals Goal is to run slightly faster than tempo pace. Helps in the transition to the faster intervals. For every five minutes take 60 second rest.

19. Cruise Interval Workouts Boys start with 8x1000 with 60 seconds rest at the beginning of the season. Girls start with 8x800 at the beginning of the season with 60 second Boys work their way to 5x1600 with 60 seconds rest by the end of the season. Girls work their way to 7x1200 with 60 seconds rest by the end of the season. Why the equal rest for girls and boys?

20. Fartleks Goal depends on the length of the faster sessions. Athletes run continuously and speed up when they hear the whistle. Kids for some reason love this workout compared to tempos and cruise intervals. Can also focus on running in packs because slower athletes can catch up during the rest.

21. Fartlek Workouts 1-2-3-4-5-4-3-2-1 with 60 second rest Sets of 2-1-30 seconds with 60 seconds between reps and two minutes between sets 10x3 minutes with 60 seconds rest

22. Early Season Time to DROP THE HAMMER!!! Work on turnover to provide a better transition for the longer intervals Workouts do not accumulate high levels of lactic acid. Girls this year may want to focus more on tempos and fartleks.

23. Speed for Cross Country Hill circuits thanks to Arthur Lydiard 45 minutes continuous for Varsity Boys 40 minutes continuous for Varsity Girls Use long and short hills Also combined with fartlek running at top of the hill

24. Speed for Track Workouts below are thanks to Jack Daniels 3(6x200 + 1x400) at mile race pace 3(5x200 + 1x600) at mile race pace 3(4x200 + 1x800) at mile race pace

25. Mid Season Speed Endurance Being able to use that speed and carry it over a longer period of time Focus is mostly on running at race pace Do not overcook these intervals!!!

26. Progression Through Intervals One of our staple workouts is 6x800 @ 3200-5k race pace with equal rest. How do we improve? Run faster intervals Lengthen distance of intervals Run more intervals Shorter rest

27. Run Faster Original workout was 6x800 @ 2:20 with 2:20 standing rest. Improve by running 6x800 @ 2:18 with 2:20 standing rest. Can athletes keep running faster each and every workout? Concern of overtraining?

28. Run Longer Original workout was 6x800 @ 2:20 with 2:20 standing rest. Improve by running 5x1000 @ 2:55 with 2:20 standing rest. Focus on carrying pace for a longer distance Some athletes struggle with having to run over two whole laps! Or maybe its just my girls team?

29. Run More Original workout was 6x800 @ 2:20 with 2:20 standing rest. Improve by running 8x800 @ 2:20 with 2:20 standing rest. I like this especially for cross country! Good for freshmen girls who dont have the stamina yet to run less and the top athletes run more.

30. Shorter Rest Original workout was 6x800 @ 2:20 with 2:20 standing rest. Improve by running 6x800 @ 2:20 with 2:00 standing rest. I especially like this workout for the end of the season. Usually by this point you have a good idea of what pace they can accomplish in a race.

31. Girls Intervals Progression 12x400 with 200 meter jog 4(800, 400) 2 minutes between rest and 2:30 between sets. 4(1000, 300) 2 minutes between reps and 5 minutes between sets.

32. Peak Season Goal is to feel sharp and ready to race Workouts should give the athlete confidence Focus on teams strengths and not their weaknesses

33. Peak Season Workouts for XC 3x2000 with 60 seconds rest plus 4x200 30 minute fartlek with one minute rest between intervals 6 mile tempo on the district course focusing on negative splits

34. Peak Season Workouts for Track Depends on the event and their strength Treat athletes as individuals 4x1600 with sixty second rest plus 3x150 3(600, 200) 10x200s for last workout before peak race

35. Things Flo Mo Girls Focus On Race is not a sprint Tempos and Fartleks Running on softer surfaces Finishing strong

36. Favorite XC Workouts 1. 30-40 minutes of 2-1-30 Fartlek 2. 7.5 mile tempo run 3. 90 minute long run

37. Favorite Track Workouts Connor Ward (2011 1600 State Champ) 4(800,400) (2:36, 73) (2:34, 72) (2:32, 72) (2:28, 68) Connor Adams (2010 1600 State Champ) 3(800, 200) (2:03, 28) (2:02, 27) (2:01, 26) Melissa Cook (2004, 2008, 2012? Olympic Trials) 3200, 1600, 2(4x400) 10:35, 5:00, (72,72,72,72) (70, 70, 69, 66)

38. Keys to Success for Athlete CONSISTENCY Athlete has to want it! Athlete has to get it!

39. THANK YOU! Arthur Lydiard Jack Daniels….buy the book Running Formula Renato Canova….coaches the Kenyans Steve Telaneus Marcus High School Dave Hartman University of Texas Pan American

40. Questions Andrew Cook Flower Mound High School cooka@lisd.net 972-762-9198