Transcript Cross Country

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G.O.S
M.T.X.E
TRADITION
ADVERSITY PASSION
PROCESS
FOCUS CHARACTER FAMILY WA
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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
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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)
1. July 16 – Aug 26
Basic Training (6wks)
2. Aug 27 – Sept. 16
Pace Per Mile (3wks)
3. Sept. 17- Oct. 7
Intervals (3wks)
4. Oct. 8 - Oct. 28
Speed (3wks)
5. Oct. 29 - Nov. 10
BMP (2wks)
III. Schedule
June:
July:
July 16
Black
36m
36m
36m
36m
30m
White
43m
43m
43m
43m
37m
(7 meets + District, Regional’s, State)
Run 3 days a week of 3 to 4 miles each day
Run 4 days a week of 4 to 6 miles each day
Season starts with Basic Training (Above Sect. II)
Monday – Saturday
Gold
50m
50m
50m
50m
44m
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1.
a.
b.
c.
d.
e.
Warm Up: ( 1 daily) “Touch on Speed”
VO2 Max Increase MWF (100s/200’s)
Warm up A (Tuesday)
Warm up B (Thursday)
Warm up C (Saturday)
6 min. jog with 6 x 100’s (Sunday)
Form Running Drills: (All daily) “Injury Prevention / Dynamic Stretching”
Black
White
Gold
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
2.
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3.
4.
Stretching/Abdominals (Routine)
Workout: (Daily) See Chart
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5.
Cool-down: (1 Daily) “Improve Flexibility / Running Rhythm”
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1.
2.
3.
4.
5.
6.
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Quick foot ladder
Backwards lap
Arm Tempo drills
Accelerator
Downhill running
Flying 40’s
7. Hurdle Drills
8. 80 meter Buildups
6.
Weights: 2 days a week: 3 to 5 sets at 3 to 6 reps on the same day as speed training.
Lower Body
Upper 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
Week Warm up drill (M W F)
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1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
2 x 15 seconds (:30), 2 x 30 seconds (:30)
2 x 15 seconds (:30), 2 x 30 seconds (:30)
3 x 15 seconds (:30), 3 x 30 seconds (:30)
3 x 15 seconds (:30), 3 x 30 seconds (:30)
4 x 15 seconds (:30), 4 x 30 seconds (:30)
4 x 15 seconds (:30), 5 x 30 seconds (:30)
5 x 15 seconds (:30), 5 x 30 seconds (:30)
5 x 15 seconds (:30), 5 x 30 seconds (:30)
6 x 15 seconds (:30), 6 x 30 seconds (:30)
6 x 15 seconds (:30), 6 x 30 seconds (:30)
7 x 15 seconds (:30), 7 x 30 seconds (:30)
7 x 15 seconds (:30), 7 x 30 seconds (:30)
8 x 15 seconds (:30), 8 x 30 seconds (:30)
8 x 15 seconds (:30), 8 x 30 seconds (:30)
9 x 15 seconds (:30), 9 x 30 seconds (:30)
9 x 15 seconds (:30), 9 x 30 seconds (:30)
10 x 15 seconds (:30), 10 x 30 seconds (:30)
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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
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WEEKLY RUNNING PROGRESSIONS
TM MON.
TUE.
WED.
L.R.
SPPM
C.T.
8
1
1
1
14
2
1
2
21
3
2
3
29
5
3
4
36
6
3/4
5
43
7
3/4
6
50
9
3/4
7
57
10
3/4
8
64
12
3/4
9
THU.
LPPM
1
2
3
4
5
6
7
8
9
FRI. SAT. SUN.
C.T. BAE/CT C.T.
1
1/1
1
2
1/2
2
2
2/3
3
3
2/4
4
4
2/5
5
5
2/7
6
6
2/8
7
7
2/10
8
8
2/11
9
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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
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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.
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Example:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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50 Total Mile Week (3 weeks)
Long Run
9 miles
Short PPM 3/4 miles 24 minutes/ 6 minutes ppm/ slow intervals pace = 90 sec.
C.T.
7 miles
Long PPM 7 miles
C.T.
6 miles
BAE/CT
2/8 miles 2 miles at BAE/8 miles at CT
C.T.
7 miles
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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
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First week of Slow Intervals
Monday
High Slow Intervals
Tuesday
C.T
Wednesday
C.T.
Thursday
Low Slow Intervals
Friday
C.T.
Saturday
BAE/CT
Sunday
C.T.
Week 2 and 3 of Slow Intervals
Monday
High Slow Intervals
Tuesday
C.T
Wednesday
Low Slow Intervals
Thursday
C.T
Friday
Low Slow Intervals
Saturday
BAE/CT
Sunday
C.T.
12 x 400 Sets(1,2,3)
4 miles
7 miles
8 x 400 Sets (1,2)
6 miles
2/8 miles
7 miles
12 x 400 Sets (1,2,3)
4 miles
8 x 400 Sets (1,2)
7 miles
8 x 400 Sets (1,2)
2/8 miles
7 miles
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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
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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
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Train Once Per Week: SPPM Volume
LT is 90% of VO2 Max HR (See Running Performance Chart)
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4 Miles at LT Pace (Pace found from Chart)
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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
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Train Once Per Week: LPPM Volume
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Example:
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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)
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Note: May jog/walk during recovery time.
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