1. TRAINING THE ‘COMPLETE’ DISTANCE RUNNER Marc Burns University of Missouri Head Coach Cross Country Assistant Coach Track & Field burnswe@missouri.edu

2. MULTI SPORT ATHLETES SOCCER – BASKETBALL WINTER SPORTS INJURY PREVENTION SPEED DEVELOPMENT ‘STEEPLECHASE’ CANDIDATES DEVELOPING THE WELL ROUNDED ATHLETE

3. DEVELOPING THE ‘COMPLETE’ DISTANCE RUNNER KEY COMPONENTS EVENT FOCUS/MILEAGE PROGRESSION =INDIVIDUALIZED TRAINING MULTI TIER TRAINING PLAN SPEED DEVELOPMENT GENERAL STRENGTH STRENGTH AND CONDITIONING MENTAL PERFORMANCE SPORTS MEDICINE TOTAL PERSON PROGRAM(SOCIAL RESPONSIBILITY, ACADEMIC INTEGRITY, COMPETITIVE EXCELLENCE)

4. INDIVIDUALIZED TRAINING PHILOSOPHY IMPORTANT TO KNOW BACKGROUND IN SPORTS MILEAGE PROGRESSION THROUGH HS FIND OPTIMAL EVENT OVER TIME DEVELOP ABILITY TO ‘KICK’ EARLY ON IN DEVELOPMENTAL TIMELINE ‘STEEPLECHASE’ CANDIDATES DEVELOPING THE WELL ROUNDED ‘ATHLETE’ Kellyn Johnson – Mary Goldkamp – Will Crocker

5. MULTI TIER TRAINING PLAN MD-1 – 800m/1500m speed focused MD-2 – 800m/1500m strength focused LD-1 – 1500m-5k with off shoot for steeplers LD-2 – 5000m/10000m Train and Race over and under ideal race distance All groups work at paces ranging from 400m to 10k pace with percentages changing based on group. 2 week micro cycle touching on each with maintenance emphasis on tempo/threshold efforts. Figure 5.5 ‘Better Training for Distance Runners’ David Martin/Peter Coe Anaerobic capacity – 800m-1500m – 30 sec.-2 min. Aerobic Capacity – 800m-3k – 2-8 min. Anaerobic conditioning – tempo to marathon – 8-20 min. Aerobic conditioning – easy to e pace recovery runs

6. MULTI TIER TRAINING PLAN Early season Aerobic foundation – strength work – escalation runs – threshold efforts – hills – fartlek Competitive Segment – longer efforts to shorter efforts hitting myriard of pace ranges trying to prepare for sustained efforts at date/goal pace Pre-Championship Segment – very specific date/goal pace efforts with short rest and long rest between sets – Introduce change of gears work Championship Segment – Finalized change of gears work – goal pace with longer recovery – rest and recovery very important going into races – be ready to win sit and kick race or surge race or fast early pace type of race! Championship Racing – Mental Performance – Beiieve and Trust all the work!

7. SPEED DEVELOPMENT GENERAL STRENGTH We do this on Wednesday or Thursday Begins with easy 30-60 min. recovery run Hurdle mobility - video Speed ladder - video Mini hurdles - video Med ball circuit General strength Jump rope forward and backward with cycle mechanics 60m-100m fast(MD-2 through LD-2 at 4x4 effort) 30m flys for MD-1 crew then finish with all out 60m x 4-8 Video General strength is done daily – Myrtle/Pedastal/Balance/bear foot walks/basic core

8. TYPICAL WEEK OF TRAINING IN FALL Monday –Total recovery day on own – 1-2 easy runs /focus on class/labs Tuesday – Quality effort in am during fall and pm in winter/spring – Lift in pm or am Wednesday – Mid week long run – longer aerobic recovery then stride circuit on grass Thursday – Easy recovery run with SAQ Friday – Quality effort and lift Saturday – Total recovery day on own – 1-2 easy runs Sunday – meet in am for long run at different venues each week to provide variety of location and terrain – escalation effort at end of run or in middle – finish with strides