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Distance Training “The Caldwell Way”

Distance Training “The Caldwell Way”. H. Dugan Hill Caldwell HS dhill@caldwell.k12.oh.us (740) 509-0683. Caldwell. No Track- workouts on a rolling hill loop Hills Everywhere 2 Groups of Distance Kids 800/1600/3200 400/800/1600 . Pre Season Winter running in Ohio. Outside Everyday

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Distance Training “The Caldwell Way”

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  1. Distance Training “The Caldwell Way” H. Dugan Hill Caldwell HS dhill@caldwell.k12.oh.us (740) 509-0683

  2. Caldwell No Track- workouts on a rolling hill loop Hills Everywhere 2 Groups of Distance Kids 800/1600/3200 400/800/1600

  3. Pre Season Winter running in Ohio Outside Everyday Change of temperatures Take advantage of Good Weather Days Mile Club Jan. 20-March 20 300/400 Girls 500/600 Boys Start threshold runs Hills & Speed Drills Weight Room 3x Week

  4. Winter Workout ScheduleDistance(800/1600/3200) Sunday- Long Run Monday- Good Distance + Lift Tuesday- Hilly Distance Wednesday- Easy Distance + Plyo/Core Circuit Thursday- Good Distance + Lift (threshold) Friday- Easy Distance Saturday-Race or Uptempo Run or Off until club starts

  5. Winter Workout ScheduleMid Distance (400/800/1600) Monday-:30 Threshold Burst Workout + Lifting Tuesday- Hilly Distance Wednesday- Easy Distance + Plyo/Core Circuit Thursday-1:00 Threshold Burst Workout + Lifting Friday- Easy Distance Saturday-RaceorUptempoRun Sunday- Long Run or Rest

  6. Early Season March Finally have all athletes Basketball Players & Wrestlers start with 5 miles may get them in February Idea is to get them transitioned to running mode Start developing strength both running and lifting Start changing speeds

  7. March Workout ScheduleDistance(800/1600/3200) Monday- Distance Threshold Sets + Speed Drills + Lifting Tuesday- Hilly Distance + Hill Sprints Wednesday- Easy Distance Speed Drills + Plyo/Core Circuit Thursday- 1000mRepeats +Lifting Friday- Easy Distance Saturday-Workout(27x200m with 100m jog 3200 goal pace) Sunday- Long Run

  8. March Workout ScheduleMid Distance (400/800/1600) Monday- 400-800-400-800-400 threshold sets or Distance Workout + Lifting Tuesday- Hilly Distance + 125m Hill Sprints Wednesday- Easy Distance + Plyo/Core Circuit Thursday- 500m 5 min go & 300m 4 min go or Distance Workout + Lifting Friday- Easy Distance Saturday- LadderWorkout 300-200-150-100-100-150-200-300, 400 90 sec. rest or Distance Workout, March 29th Quad Meet Sunday- Long Run

  9. Mid SeasonMarch 30-May 4 Every Tuesday Meet used as workout for top athletes Try to run athletes only 7 times in main event

  10. Mid Season Workout ScheduleDistance (800/1600/3200)March 30- May 4th Sunday- Long Run Monday- 4-6x 800m/400m Sets rest 1min 3 min (early) 12-14 x 400m 90 sec. rest (late) + Lifting Tuesday-Dual Meet– 4x800,400,800,4x400 Wednesday- Easy Distance Thursday-5-8 x1000 3min rest - 5-8 x 800 surges 2 ½ min rest + Lifting Friday- Easy Distance Saturday-Invitational

  11. Mid Season Workout ScheduleMid Distance (400/800/1600) Monday-4-6x 250m repeats 4 min go or workout + Lifting Tuesday-Dual Meet– Depends on Athlete Wednesday- Easy Distance + Plyo/Core Circuit Thursday-4-8x 600m repeats 6 min go+ Lifting Friday-Easy Distance Saturday- Invitational Sunday- Long Run

  12. Peak SeasonConference/State Tournament OVAC Conference @ St. Clairsville (Tuesday, Thursday, Saturday) May 6th,8th, 10 PVC Conference~ May 13th (Tuesday) May 17th Barnesville Inv. District- May 20th (Tuesday) May 23rd (Friday Regional- @ 2 Sites May 28th, 30th Girls~ (Wednesday, Friday) @Fairfield Union Boys~ (Wednesday, Friday) @ Navarre State Meet ~ June 6th, 7th (Friday, Saturday)

  13. Peak Season Workout Schedule OVAC Week- skip Tuesday or Thursday for workout (Tuesday 4x800 400 & 3200, Thursday 1600 & 800 & 4x400) May 5th- May 7th & May 9th easy distance and buildups PVC Week-May race multiple events Tuesday Monday, Wednesday & Friday Easy distance Thursday- Workout 10 x 600 surges rest 2 ½ min maybe 4x800 if meet Saturday- Invitational 1 event usually shorter

  14. Peaking Depends on the Athlete, on what you do & when to peak EXAMPLES: J~ State Meet T~ Regional Meet S~ District Meet 4x800

  15. State Tournament PeakingDistrict District Week Depends on Tuesday Prelim day 4x800 800 1600 boys likely 1600 girls 3200 boys and girls doubtful Monday-could be 400s or wind sprints Tuesday-Medium distance Wednesday- bursts Thursday& Saturday- easy distance Sunday-Workout ( if make it out of district)12-14x300 2min rest

  16. State Tournament PeakingRegional Regional Week Depends on 4x800 Monday-easy distance Tuesday-bursts Wednesday-wind sprints or 4x800 Thursday-easy distance

  17. State Tournament PeakingState State Week Saturday- Easy distance Sunday- Medium distance Monday- 400’s & 200’s Tuesday-Bursts Wednesday-Medium distance Thursday-Easy distance Friday-Easy distance & buildups

  18. Questions H. Dugan Hill Caldwell HS dhill@caldwell.k12.oh.us (740) 509-0683

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