1. Training Distance Runners Gregg Meyers and Tony McCoy Elmwood/Brimfield Cross-Country

2. Summer Training Build a Base Limit to 3 Road Races Make it Fun Develop some friendships/bonds between teammates

3. Team Building Both teams practice together Games Activities Pool Parties Jubilee State Park Trail Runs Food/Drinks/Freeze-Pops Team Dinners Help every kid get involved / emphasize whole team in workouts- Goals…

4. Types of Training Runs Long Runs Short Threshold Long Threshold Short Repeats Long Repeats Recovery Runs (Easy/Moderate)

5. 9 Day Cycle Long 123 Long Repeats 4 56 Short Threshold 7 89 Long 101112 Long Threshold 13 14 15 Short Repeats 16 1718 Long 192021 Long Repeats 22 2324 Short Threshold 25 2627 Long 28

6. Long Run Examples Girls 7-10 miles Boys 9-15 miles Goal Pace 7:15-7:30 boys 8:00-8:20 girls Increase every 9 days of cycle until goal is reached

7. Safety Running Alone Heat Lightning Out of Town Runs Safety Green Shirts Van/Truck Ice and Water Cell Phones Emergency Cards Bikes

8. Short Threshold Example Girls = 2-4 miles at 6:20 – 7:15 pace Boys = 3-5 miles at 6:00 – 6:15 pace Goal: about 30 seconds per mile slower than race pace Pressure increases through the season “Group Run” Usually covered in season by CC races

9. Long Threshold Example Girls = 5 miles at 7:00-7:30 pace Boys = 6-8 miles at 6:30 pace Goal is on group pressure and intensity “Focus and Concentration” Boys start at 6 miles in 42:00 and move out to 8 miles in 52:00 Hills

10. Short Repeats Example Girls= 12x400m or 7x800m Boys= 16x400m or 10x800m Goal is at race pace or faster 1:1 ratio or shorter for recovery As season progresses…increase the intensity and decrease the volume Up-tempo warm up (1-3 miles)

11. Long Repeats Examples Girls= 3x1 mile or 2x3000m Boys= 5x1 mile or 3x3000m High pressure and mental focus Increase the intensity (vary goal time) for each repeat through the workout As the season progresses…speed and intensity increase and the volume decreases

12. Mileage Girls Increase through the year 6-8 training sessions per week Mileage peaks in the 40s Cross-training Boys Increase through the year 6-10 training sessions per week Mileage peaks around 75-80 miles per week Cross-training

13. Recovery Runs Easy recovery runs Moderate recovery runs Hills Control the pace Strides Flexibility Drills Stairs (Hops) Weights Stretching and Ice

14. 9 Day Cycle Long 10 mi. 1 Easy 2 Moderate 3 Long Repeats 5x1 mi. 4 Easy 5 Moderate 6 Short Threshold 1-5-1 7 Easy 8 Moderate 9 Long 10-12mi. 10 Easy 11 Moderate 12 Long Threshold 8mi@52:00 13 Easy 14 Moderate 15 Short Repeats 16x400 16 Easy 17 Moderate 18 Long 12 mi. 19 Easy 20 Moderate 21 Long Repeats 2x3000s 22 Easy 23 Moderate 24 Short Threshold (Race) 25 Easy 26 Moderate 27 Long 12-14mi. 28

15. Cross-Country Season MonTueWedThursFriSatSun Long Run 10 EasyModerate12-16 x 400 m repeats EasyCan 1-5-1 Easy Long Run 10 EasyModerate2 mile time trial (track) Easy4x1mile repeats Easy Medium Long 8 Race: 2-3-2 Easy600s and 300s Easy Race: 2-3-2 Easy Long Run 10 EasyModerate8 x 800 m repeats Easy Race: 2-3-2 Easy

16. Questions?