Training for Peak Performance: 800-Mile

1. Training for Peak Performance:800-Mile

2. Before Writing This Plan • What are the athletes natural strengths? -speed, endurance, durability, etc. • What are the athletes racing styles? • What meet/meets are you training for? • How many heats do the athletes have to run? • How many events will the athlete be asked to run at meets? Preferably at the biggest meet?

3. Keys to Beneficial Training Athletes must recover between workouts Proper nutrition 7-9 hours of sleep per night Get iron levels checked before and after season Good communication with coach Consistency in all that you do Check your morning heart rate. My post college coach Irv Ray made me a believer in this.

4. Training Plan Overview Post XC rest period Getting back to the basics. Focus on getting aerobic base and long runs. Fartlek/Tempo. Focus still on aerobic base and long runs but start some threshold pace work. Early outdoor: Focus on threshold pace running and VO2 max workouts. Mid Outdoor season: Focus on racing fast and rhythm intervals. Late outdoor season: Focus on race specific work/high intensity intervals. Getting the last few percent.

5. Post XC training 800/Mile Mile/3k Start 7 day rest period immediately after last race. Use this time to regroup mentally and physically. • The 600 meter time trial. • This is run the week after their last XC race. • Purpose is to find out how their physiology as an athlete responds to XC training in middle distance terms. • Start 7 day rest period immediately after 600.

6. Getting back to the basics: 4 week period 800/Mile Mile/3k Spend 5 weeks after break getting back to peak summer/fall mileage. Start at 25 miles then add 10-15 per week. 60-85 miles per week After week 3 start adding in 1 long run every week (20% of weekly mileage.) 2 days per week of 6-8x80-100 meter strides. • Spend 4 weeks after break getting back to peak summer/fall mileage. • Start at 25 miles then add 10 per week. • 50-60 miles per week. • After week 3 start adding in 1 long run every week (20% of weekly mileage.) • 2 days per week of 6-8x80-100 meter strides.

7. Fartlek/Tempo: 6 week period 800/Mile Mile/3k Start adding in two days per week of harder efforts (1 fartlek and 1 Tempo workout). Fartlek example: 5-6 x 5:00 on and 2:00 off during a run at roughly XC race pace. Tempo Example: 30 minute tempo run at your Threshold pace (85-88% of max heart rate). 2 days per week of 6-8x80-100 meter strides. • Start adding in two days per week of harder efforts (1 fartlek and 1 Tempo workout). • Fartlek example: 7-8 X 2:00 on and 1:30 off during a run at roughly XC race pace. • Tempo Example: 20 minute tempo in the middle of run at your Threshold pace (85-88% of max heart rate). • 2 days per week of 6-8x80-100 meter strides.

8. Early outdoor:4 week period, 13 weeks out from peak 800/Mile Mile/3K Last 4 weeks of uninterrupted training. Big emphasis on hill training and the “Michigan”. 2 days/week of strides 1 long run/week at 20% 12x400 meter hill with jog down recovery. Moderate intensity. Equal to running 500 meter repeats on track. 12x150 meter hill with jog back recovery. High intensity with emphasis on knee lift. • Last 4 weeks of uninterrupted training. • Big emphasis on hill training and the “Michigan”. • 2 days/week of strides • 1 long run/week at 20% • 8x300 meter hill with jog down recovery. Moderate intensity. Equal to running 400 meter repeats on track. • 8x100 meter hill with jog back recovery. High intensity with emphasis on knee lift.

9. The “Michigan” 800/Mile Mile/3K Learned from Ron Warhurst 1 mile on track (1 mile off track), 1200 on track (1 mile off track), 800 on track (1 mile off track), 400 on track. Rest between is enough time to change shoes from spikes to flats. • Learned from Ron Warhurst • 1 mile on track (1k off track), 1200 on track (1k off track), 800 on track (1k off track), 400 on track. • Rest between is enough time to change shoes from spikes to flats.

10. Middle outdoor season: 4 week period, 9 weeks from peak 800/Mile Mile/3K Big emphasis on racing Back off intensity of training. Rhythm intervals at race pace. 2 days per week of strides. Shorten long run 15 minutes. 12-16x400 at goal race pace with 2:00 rest. 4 miles of sprint straights and jog turns. • Big emphasis on racing • Back off intensity of training • Rhythm intervals at race pace. • 2 days per week of strides. • Shorten long run 15 minutes. • 8-10x200 at goal race pace with 2:00 rest. • 3 miles of sprint straights jog turns.

11. Late outdoor season: 4 week period, 5 weeks out from peak • Race-specific work. Really start honing in on individual athletes races/skills. • Favorite time of season as a coach and athlete. • When we do race its usually an “off” event. • Only 1 race-specific workout per week • Run the workouts the way that fit your athletes race style. • Other workout is a light threshold run of 3-4 miles. Either continuous or intervals.

12. 800 meter race specific workouts • 1-2 sets of 4x200 at race pace with 30 seconds rest. • 600 at goal race pace, 45-60 seconds rest, 200 all out. • 500 at goal race pace, 100 meter float, 200 all out. Example: 500 at 70 seconds, 100 meter float at 25, 200 at 28=123-11= a 1:52 800. • 2x400 at goal race pace, 45-60 rest, 400 all out

13. Mile/1500 race specific workouts • 1-2 sets of 4x400 at goal race pace with 45 seconds rest. • 1200 at goal mile pace, 45-60 seconds rest, 300 meters all out. • 4x300 at goal race pace with 100 meter float between. • 2x800 at goal mile pace with 1:00-1:15 rest.

14. How to train and athlete in a 10-12 week season (basketball player) • Spend a majority of time on VO2 max workouts with some threshold workouts early in the period.

15. Keeping Athletes Healthy While Training • “The little things” -weight lifting (addressing muscle imbalance) -Plyometrics -Foam rolling -Ice baths -Stretching -Proper nutrition -Proper sleep

16. Training the Injured Athlete • Cross-training methods -AlterG treadmills - Pool workouts (deep water running, kick boards, swimming laps, etc) - Elliptical -Biking

17. Considerations For Cross-Training • Why is the athlete cross-training? • Can use for supplemental training or for injury purposes. • If injured which is the best for his/her injury? • What event does the athlete compete in? • What cross-training method does the athlete prefer?

18. AlterG treadmills • Can use for supplemental training or when injured/recovering from an injury. • Amazing training device but hard to find and VERY expensive to purchase. • Great to use with and athlete who is injury prone as a way to increase running volume. • Great to use on athletes that are recovering from injury. • Athletes transition very well back to actual running.

19. Pool Running • Easily accessible and inexpensive • Can use as supplemental training or when recovering from injury. • Can maintain fitness for up to 6 weeks. Hard to increase fitness during this time. • Athlete must buy into the idea. • Running in deep end of the pool is preferred. Can use flotation device and actually recommended. • Mimic the teams training plan but add more volume. • Good transition back to actual running. Best luck with efficient (finesse) runners.

20. Elliptical • Fairly accessible. Can be found at most fitness centers. Moderate cost to purchase. • Simulates the running motion well. • Non-impact but still weight bearing. • Try to mimic teams training. • Very good transition back to running.

21. Stationary Bike • Very accessible and moderate purchase price. • Does not simulate running well. • Non-impact and very little weight bearing unless you’re standing while peddling. • Mimic the teams training well. • Good way to your heart rate high with hard short bursts. • For longer interval legs usually give in before cardio.