1. Distance II The basics of training youth and high school distance runners

2. Basic rules Turn off cell phone If you have to take a call, do it in the hallway Text the same please. Interactive as long as the direction is for the common good Ask questions if confused Stay awake! At least no snoring! Email address: kenreeves@venturamail.net Website address crosscountryclinicfiles.wikispaces.com/

3. Basic assumptions 1. Have already attended the beginning distance clinic a. Will not recover the stuff from basic clinic b. This is in addition to the basic clinic 2. Have coached this event before 3. Have some basic knowledge of the sport 4. Want to get a little better 5. Know the basic training principles and know how to make a periodized schedule

4. Goals for Distance II 1. Learn basic distance terms 2. Various workouts for A. 800 B. 1500/1600 C. 3000/3200

5. Basic terms 1. Steady State 2. Tempo 3. Repetition 4. Interval 5 Fartlek 6. Surge Training

6. Steady State PURPOSE To increase cardiovascular fitness To enhance the use of energy sources To increase the capillarization of muscles JARGON: DEVELOPS DISTANCE PACE PACE 70% of VO2 max About 1 minute per mile slower than 10K pace About 1:15 to 1:30 per mile slower than 5K pace Run hard comfortably (conversational pace) ROOKIE TIP: Time versus distance for new runners

7. Steady State DURATION Somewhat depends on the ability and fitness of the athlete General rule of thumb-40-60 minutes of continuous running Most young runners would do significantly less than this RECOVERY Not applicable to this kind of training SAMPLE WORKOUT 1.15 minutes out and turn around 2. Karen’s Run (25-35 minutes on dirt) 3. Creek Road loop (40-45 minutes with hills)

8. Tempo Training PURPOSE To train lactate threshold (accumulation of lactic acid) To develop a faster pace without the accumulation of lactic acid To callus the body to the stresses of racing JARGON: Expands threshold PACE About 15-20 seconds per mile slower than 10K pace About 35-50 seconds per mile slower than 5K pace Just short of hard running (comfortably hard Conversation occurs in fragments or grunts rather than sentences Out of the comfort zone! ROOKIE TIP: Start off with segments and gradually progress

9. Tempo Training DURATION 10-15 minutes of continuous running or Cruise intervals-90 seconds to 8 minutes of segmented running RECOVERY Usually up to 60 seconds when doing cruise intervals of 200 to 600 meters SAMPLE WORKOUT 1.3 on, 2 off, 2 on, 1 off, 1 on, 1 off, 1 on, 1 off, 1 on 2. Bronwen’s Run (8 minute run at tempo speed) 3. 3 x 400 at 5K + 1 minute race pace (200 cut slog recovery )

10. Repetition Training PURPOSE To develop a sense of pace and rhythm To train at VO2 max To decrease the oxygen cost of running JARGON: Calluses the body to race pace PACE Current race pace First and last lap of the workout should be faster than race pace That’s the way the race goes out Example: 6:00 miler would do 400’s at 90, 200s at :45 ROOKIE TIP: Keep the number of repetitions low. It is better for the rookie to go away excited by the workout rather than intimidated by the workout

11. Repetition Training DURATION 30 seconds to 2 minutes segments Different races require different workloads. The longer the race, the greater the workload Many people build up to a 1 1/2 to 2 times the distance for the number of repeats RECOVERY 1:2 run to recovery ratio (90 second run earns a 3 minute rest) SAMPLE WORKOUT 1.6 x 200 at race pace for 800 meter runner (200 recovery) 2.2 sets of 2 x 400 at race pace for 1600 meter runner (400 recovery) 3.Combination of 6 x 400 at race pace of 3200 meter runner (400 recovery)

12. Interval Training PURPOSE To develop lactic acid tolerance and production enhancement To continue to work hard at a high pulse rate High quality workout Trains body for the shock of racing JARGON: High Lactate workout PACE At or faster than race pace, depending on the distance and recovery time ROOKIE TIP: Apply very carefully and in moderation to the rookie runner

13. Interval Training DURATION 15-90 seconds RECOVERY 2:1 run to recovery ratio (90 second run earns a 45 second rest) After an intense interval workout, 2 to 3 days of steady state running may also be needed for recovery SAMPLE WORKOUT 1.3 x 300 at sub race pace (20-25 second to get to line) 2.400, 300, 200, 100 (starting a race pace and lowering 3.a second per segment)-rest is 1/2 time of segment 4.6 x 200 cut downs (each 200 1 second faster than last) 5.start 2 seconds over race pace FOR EXPERIENCED RUNNERS ONLY. NEED TO ASK TO DO

14. Fartlek Training PURPOSE To develop the ability to initiate and respond to speed changes To improve aerobic fitness To expand VO2 max JARGON: Speed play PACE Structured to unstructured (very experienced runner Can do by whistle or by feel ROOKIE TIP: Start off with whistle fartlek

15. Fartlek Training DURATION Structured to unstructured 20 seconds to several minutes as part of a run For experienced runner may be completely unstructured. Run as you feel RECOVERY Structured to unstructured From several seconds to several minutes May include walking SAMPLE WORKOUT 1.Whistle fartlek at Mira Monte-- 3 to 5 five minute segments 2.Circuit drill on field. Sprint the sideline, jog the end zone, sprint diagonally, walk

16. Surge Training PURPOSE To enhance the ability to respond to and initiate pace changes To cover moves in a race To develop the rubber band technique JARGON: Move, countermove PACE Generally anaerobic threshold or faster Start, finish pace Break pace ROOKIE TIP: Start with Hondas or speed shifting strides

17. Surge Training DURATION Typically 30 to 60 seconds in the midst of a steady pace or tempo run May be 30 to 60 seconds as part of a repetition workout (adding a fast 200 at the end of a 400 repeat for extra credit) RECOVERY 2 to 4 minutes depending on the length of the surge Occasionally, much shorter SAMPLE WORKOUT 1.Frontier Paints with 6 telephone pole surges 2.Secret surges of varying distance. Must counter the move 3. Alice’s Run-Surge at the assigned points 4. Oregon 40-30 workout

18. Basic needs Shoes Socks John Wooden Sensible plan Philosophy End date of season Understanding of other coaches

19. Basic Facts Age group distance stars do not necessarily go on and become high school and college distance stars A. Scholarship athletes I have coached B. NCAA/NAIA All Americans I have coached C. Age group county record holders 1. Place kicker 2. Ultimate frisbee national champion 3. Soccer player in college Shorter is better at this age A. Fast twitch A/B and slow twitch B. Top Gun Aerobic capacity can always be increased What are their goals? Age when most students stop doing athletics Body change

20. Anaerobic versus Aerobic Anaerobic 100 Meters: 92% 200 Meters: 86% 400 Meters: 70% 800 Meters: 43% 1600 Meter: 24% 3200 Meter: 12% 5000 Meter: 07% Aerobic 100 Meters: 08% 200 Meters: 14% 400 Meters: 30% 800 Meters: 57% 1600 Meter: 76% 3200 Meter: 88% 5000 Meter: 93% Source: Training For Youth Distance Runners, page 36

21. 800 workouts A. Race is primarily anaerobic B. SAID principle C. Hills D. Pace E. Recovery F. Shorter races

22. 800 Continued Start technique Scratch/lane start Breaking down the race Where to run Moves in a race

23. 800 Workouts EVERY DAY TYPES 7 seconds/15 easy 150 s-f-s 100 strides 110 cutdowns Bayi’s Bungee Pace 100 Pace 200 150 starts 200 finishes 200 handoffs snapple lap

24. 800 Workouts OFF TRACK Tempo Hill Repeats 12 x 440 on bike path COMBO WORKOUTS 3 X 300Hill Run 2 Hills4 x 200 2 x 150Hill Run Hill Repeats200 with Partner Bungeebungee pull Switch partner

25. 1500/1600 IDEAS  A. Need for a little more distance  B. SAID principle  C. Surging runs  D. Pace  E. Recovery  F. Shorter races

26. 1500/1600 Continued  Start technique  Waterfall start  Breaking down the race  Where to run  Sticky points

27. 1500/1600 Workouts  More volume than 800  Revolutions around the track  Distance/volume/intensity  Train to run fast when tired  Snapple/gator/cut downs  Rhythm

28. 1500/1600 Workouts  Kosmin test  Elvis Mile  Pacer  800 pace sheet  Date Pace  Goal Pace  Dream Pace  Learn to run fast  http://www.brianmac.co.uk

29. 3000/3200 Meters  A. Race is primarily aerobic  B. SAID principle  C. Need for a long run  D. Pace  E. Recovery  F. Shorter races  G. Do very seldom on the frosh level

30. 3000/3200 Meters  Start technique  Waterfall start  Breaking down the race  Where to run  Sticky points  In contact  Negative split/runs-workout

31. 3000/3200 Meters  More volume than 1500/1600  Revolutions around the track  Practice finishing  Train to run fast when tired  Cut down workouts  Rhythm extremely important

32. 3000/3200 Meters  Gradual progression up with 400s  Cooper Tests  A. 12 minute  B. 1 1/2 mile  Miles at race pace  Recovery decreases over length of year.  VO2 max workouts

33. Basic distance rules at meets/season  2 races max per meet  Morning/afternoon rule  Healthy runners  Hydration and nutrition  WIN (what ’ s important now)  When is the season over?

34. The little things  Meet warm up/cool down  Drills  Core strength  Err on the side of too little  Keep it fun  Remember they are children  How many will run after age 13?

35. Pace Chart CUT DOWN PACE- 110 YARDS-100 METERS-Pace per lap 100 Meters 400 1500 1600 16 SECONDS-----------------1:044:00 4:16 17 SECONDS-----------------1:084:15 4:32 18 SECONDS-----------------1:124:30 4:48 19 SECONDS-----------------1:164:45 5:04 20 SECONDS-----------------1:205:005:20 21 SECONDS-----------------1:245:155:36 22 SECONDS-----------------1:285:305:52 23 SECONDS-----------------1:325:456:08 24 SECONDS-----------------1:366:006:24 25 SECONDS-----------------1:406:156:40 26 SECONDS-----------------1:446:306:56 27 SECONDS-----------------1:486:457:12 28 SECONDS-----------------1:527:007:28 29 SECONDS-----------------1:567:157:44 30 SECONDS-----------------2:007:308:00

36. Triangles 30 – 30 – 30 workout or Triangle workout 30Sec Distance(meters)Pace 67 12:00 73 11:00 80 10:00 84 9:30 899:00 948:30 1008:00 1077:30 1147:00 1236:30 1336:00 1455:30 1605:00

37. Triangles Start (easy length first ) 6:00 Pace (133m) 8:00 Pace (100m) 7:00 Pace (114m)

38. In the end 1.Keep it simple 2.Keep it fun 3.Keep the athlete in mind 4.There is always another championship 5.What will they be doing 10 years from now 6.How many of your high school teammates are still running? 7.How many of you were high school or college runners? 8.WIN (What ’ s important now)