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Alvord Lady Bulldog Cross Country

Alvord Lady Bulldog Cross Country. Pyramid. G.O.S M.T.X.E TRADITION ADVERSITY PASSION PROCESS FOCUS CHARACTER FAMILY WA Focus: Follow On Course Until Successful, Directs your Talent and expands your life

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Alvord Lady Bulldog Cross Country

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  1. Alvord Lady Bulldog Cross Country

  2. Pyramid • G.O.S M.T.X.E TRADITION ADVERSITY PASSION PROCESS FOCUS CHARACTER FAMILY WA • Focus: Follow On Course Until Successful, Directs your Talent and expands your life • Character: Weekly character lessons, Core Values, Do the Right Thing • Family: Staff, Brothers/Sisters, Got your back, Never leave anyone behind. • Wa: When one sacrifices all personal agendas for the good of the team. • Adversity: Trouble Shooting, Good day Bad day, Teach purpose of each workout. • Passion: Find your catalyst, energizes your talent. Develop leaders • Process: Eliminate the NOISE, Race Day Routine, Have a Race Plan • M.T.X.E: Mental Toughness Xtra Effort. It DEFINES US • Tradition: Never Graduates, G2G, Lets Hang from the Rafters. • GOS: Get On Stage, Vision with a Work Ethic = GOAL

  3. Cross Country 2012 • I. Pre Season Preparation (June 4 – July 12) • 1. Weight Training (Mon. – Thurs.) • 2. Agility Training (Mon. – Thurs.) • 3. Conditioning (Mon. – Thurs.) Mileage Only (See Sect. III) • II. 17 Week Preparation (July 16 – Nov. 10) Black White Gold • 1. July 16 – Aug 26 Basic Training (6wks) 36m 43m 50m • 2. Aug 27 – Sept. 16 Pace Per Mile (3wks) 36m 43m 50m • 3. Sept. 17- Oct. 7 Intervals (3wks) 36m 43m 50m • 4. Oct. 8 - Oct. 28 Speed (3wks) 36m 43m 50m • 5. Oct. 29 - Nov. 10 BMP (2wks) 30m 37m 44m • III. Schedule (7 meets + District, Regional’s, State) • June: Run 3 days a week of 3 to 4 miles each day • July: Run 4 days a week of 4 to 6 miles each day • July 16 Season starts with Basic Training (Above Sect. II) • Monday – Saturday

  4. Daily Practice Schedule • 1.Warm Up: ( 1 daily) “Touch on Speed” • a.VO2 Max Increase MWF (100s/200’s) • b.Warm up A (Tuesday) • c.Warm up B (Thursday) • d.Warm up C (Saturday) • e.6 min. jog with 6 x 100’s (Sunday) • 2.Form Running Drills: (All daily) “Injury Prevention / Dynamic Stretching” • BlackWhiteGold • High knees High knee x over A Skip • Butt Kicks A Skips Carioca • Backwards run Fast feet for 5 B skips • Str. Leg bounds Alt. leg fast leg Arm swings • Quick skips Rotary Speed bounds • High knee x over Backwards run High Knee x over • A skips Lunges Single leg fast leg • B skips Str. Leg bounds Str. Leg kicks • 3 pt starts 3 point starts backwards run • 4 pt starts 4 pt starts 4 pt starts

  5. Daily Practice Schedule cont. • 3.Stretching/Abdominals (Routine) • 4.Workout: (Daily) See Chart • 5.Cool-down: (1 Daily) “Improve Flexibility / Running Rhythm” • 1. Quick foot ladder 7. Hurdle Drills • 2. Backwards lap 8. 80 meter Buildups • 3. Arm Tempo drills • 4. Accelerator • 5. Downhill running • 6. Flying 40’s • 6.Weights: 2 days a week: 3 to 5 sets at 3 to 6 reps on the same day as speed training. • Lower BodyUpper Body • Front Squats Bench Press • Regular Squats Incline Press • Deadlift lat. Pulls • Straight Leg DL Dumbbell Fly’s • Power Runner Curls • Single Leg DB Squats Triceps’ Extensions • DB Step Ups Shoulder Shrugs • Alternate leg DB Lunges Seated Good mornings

  6. VO2 Max Week Warm up drill (M W F) • 1.2 x 15 seconds (:30), 2 x 30 seconds (:30) • 2.2 x 15 seconds (:30), 2 x 30 seconds (:30) • 3.3 x 15 seconds (:30), 3 x 30 seconds (:30) • 4.3 x 15 seconds (:30), 3 x 30 seconds (:30) • 5.4 x 15 seconds (:30), 4 x 30 seconds (:30) • 6.4 x 15 seconds (:30), 5 x 30 seconds (:30) • 7.5 x 15 seconds (:30), 5 x 30 seconds (:30) • 8.5 x 15 seconds (:30), 5 x 30 seconds (:30) • 9.6 x 15 seconds (:30), 6 x 30 seconds (:30) • 10.6 x 15 seconds (:30), 6 x 30 seconds (:30) • 11.7 x 15 seconds (:30), 7 x 30 seconds (:30) • 12.7 x 15 seconds (:30), 7 x 30 seconds (:30) • 13.8 x 15 seconds (:30), 8 x 30 seconds (:30) • 14.8 x 15 seconds (:30), 8 x 30 seconds (:30) • 15.9 x 15 seconds (:30), 9 x 30 seconds (:30) • 16.9 x 15 seconds (:30), 9 x 30 seconds (:30) • 17.10 x 15 seconds (:30), 10 x 30 seconds (:30)

  7. Warm Up Routine • Warm up A • 1.10 min. easy jog • 2.Stretch IT band • 3.Accelerator • 4.Plyometric box series • 5.Backwards running • 6.Seated Toe Pulls • 7.Quick foot ladder • Warm up B • 1.10 min. easy jog • 2.Stretch IT Band • 3.Hip flexor leg swings • 4.Hamstring leg swings • 5.Downhill running • 6.Sleds x 4 at 60 yds. w/ 25-35 lbs. • 7.Flying 40’s • Warm up C • 1.10 min easy jog • 2.Duck walks • 3.Walk on balls of feet • 4.Walk on heels • 5.Short Hills x 6 • 6.Frog Hops x 10 • 7.80 meter buildups

  8. Basic Training • WEEKLY RUNNING PROGRESSIONS TM MON. TUE. WED. THU. FRI. SAT. SUN. L.R. SPPM C.T. LPPM C.T. BAE/CT C.T. • 8 1 1 1 1 1 1/1 1 • 14 2 1 2 2 2 1/2 2 • 21 3 2 3 3 2 2/3 3 • 29 5 3 4 4 3 2/4 4 • 36 6 3/4 5 5 4 2/5 5 • 43 7 3/4 6 6 5 2/7 6 • 50 9 3/4 7 7 6 2/8 7 • 57 10 3/4 8 8 7 2/10 8 • 64 12 3/4 9 9 8 2/11 9

  9. Basic Training cont. • Monday is the Long Run for the week which will set the volume for the High Slow Intervals. • Tuesday is the base pace per mile which will set the pace for the slow intervals. • Wednesday is a critical threshold run which will keep the total miles up and act as a clean-up run. • Thursday is the long pace per mile which serves as the base/volume for the Low Slow Intervals. • Friday is a critical threshold run which will keep the total miles up and act as a clean-up run. • Saturday is a Best Available Effort and a critical threshold run which gets you ready for the Monday LR. • Sunday is a critical threshold run which will keep the total miles up and act as a clean-up run. • L.R: Long Run • SPPM: Short Pace Per Mile • C.T: Critical Threshold • LPPM: Long Pace Per Mile • BAE: Best Available Effort

  10. Pace Per Mile Training • Pace Per Mile: once you have established a Total Miles per week for the group, you may then start pace per mile training. We will basically repeat that previous Basic Training Workout for 3 weeks. At the end of three weeks your pace per mile is set. The Tuesday 4 mile run will set your slow interval pace. The Thursday long pace per mile will set the volume for the Low slow intervals and the Monday Long Run will set the volume for the High slow intervals. • Example: 50 Total Mile Week (3 weeks) • Monday Long Run 9 miles • Tuesday Short PPM 3/4 miles 24 minutes/ 6 minutes ppm/ slow intervals pace = 90 sec. • Wednesday C.T. 7 miles • Thursday Long PPM 7 miles • Friday C.T. 6 miles • Saturday BAE/CT 2/8 miles 2 miles at BAE/8 miles at CT • Sunday C.T. 7 miles

  11. Slow Intervals • Low Slow Intervals for a 50 Total Miles per Week • **1m warm up jog • Set 1 400m + 400m jog Set 2 400m + 400m jog Set 3 400m + 400m jog • 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 400m jog • 400m + 1200m jog 400m + 1200m jog 400m + 400m jog • Total 1 mile + 1.5 miles = 3.5 1 mile + 1.5 miles = 6.0 1m + 1 m = 8 miles • **1m cool- down jog • This totals Thursdays Long PPM total of 7 miles + Set 3 gives us 9 miles for Monday’s Long Run • High Slow Intervals for a 50 Total Miles per Week • 7 miles

  12. Slow Intervals cont. • First week of Slow Intervals • Monday High Slow Intervals 12 x 400 Sets(1,2,3) • Tuesday C.T 4 miles • Wednesday C.T. 7 miles • Thursday Low Slow Intervals 8 x 400 Sets (1,2) • Friday C.T. 6 miles • Saturday BAE/CT 2/8 miles • Sunday C.T. 7 miles • Week 2 and 3 of Slow Intervals • Monday High Slow Intervals 12 x 400 Sets (1,2,3) • Tuesday C.T 4 miles • Wednesday Low Slow Intervals 8 x 400 Sets (1,2) • Thursday C.T 7 miles • Friday Low Slow Intervals 8 x 400 Sets (1,2) • Saturday BAE/CT 2/8 miles • Sunday C.T. 7 miles

  13. Speed Training • 3 Weeks of VO2 Max, Lactic Threshold, and a Long Run (RE) training. • 50 Total Miles per week • Monday Long Run 9 miles @ RE (65%) pace per mile (Chart) • Tuesday L.T 4 miles Repeat miles at LT (90%) pace (Chart) • Wednesday C.T. 7 miles clean up day • Thursday VO2 max 7 miles interval (400/800/1200/2000) • Friday C.T. 6 miles clean up day • Saturday BAE 2/8 miles competition/clean up • Sunday C.T. 7 miles clean up day

  14. Big Meet Prep • 2 Weeks of Speed Training but cut back 1 mile off of each days run except LT day. • week 1 week 2 • Monday Long Run 8 miles 7 miles • Tuesday L.T. 4 miles 4 miles • Wednesday C.T. 6 miles 5 miles • Thursday VO2 Max 6 miles 5 miles • Friday C.T. 5 miles 4 miles • Saturday BAE 2/7 miles 2/6 miles • Sunday C.T. 6 miles OFF

  15. Lactic Threshold Workouts • Train Once Per Week: SPPM Volume • LT is 90% of VO2 Max HR (See Running Performance Chart) • 4 Miles at LT Pace (Pace found from Chart) • Example: 800m Warm up • 3 miles at LT Pace • 800m Cool-down • Example: 1.5 to 2 mile repeats with (2 min. jog recovery) • see chart for pace on repeats

  16. VO2 Max Workouts • Train Once Per Week: LPPM Volume • Example: 5:45 Pace Per Miler = 345 seconds • 1600m / 345 sec. • = 4.6 meters / sec • 400m / 4.6 = 87 seconds • 2 to 4 x 2000m @ 2 seconds. / 400m faster 400m = 1:25 • 800m = 2:50 • 1200m = 4:15 1600m = 5:40 • 2000m = 7:05 (6) • 3 to 5 x 1200m @ 4 seconds / 400m faster 400m = 1:23 • 800m = 2:46 • 1200m = 4:09 (5) • 6 to 8 x 800m @ 8 seconds / 400m faster 400m = 1:19 • 800m = 2:38 (4) • 8 x 12 x 400m at 12 seconds / 400m faster 400m = 1:15 (3) • Note: May jog/walk during recovery time.

  17. Running Chart

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