Transcript Dugan Hill Caldwell Distance

Distance Training
“The Caldwell Way”
H. Dugan Hill
Caldwell HS
[email protected]
(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
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
Winter Workout Schedule
Distance(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
Winter Workout Schedule
Mid 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- Race or Uptempo Run
Sunday- Long Run or Rest
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
March Workout Schedule
Distance(800/1600/3200)
Monday- Distance Threshold Sets + Speed Drills + Lifting
Tuesday- Hilly Distance + Hill Sprints
Wednesday- Easy Distance Speed Drills + Plyo/Core
Circuit
Thursday- 1000m Repeats + Lifting
Friday- Easy Distance
Saturday-Workout(27x200m with 100m jog 3200 goal pace)
Sunday- Long Run
March Workout Schedule
Mid 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- Ladder Workout 300-200-150-100-100-150-200-300,
400 90 sec. rest or Distance Workout, March 29th Quad Meet
Sunday- Long Run
Mid Season
March 30-May 4
Every Tuesday Meet used as workout for top athletes
Try to run athletes only 7 times in main event
Mid Season Workout Schedule
Distance (800/1600/3200)
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
March 30- May 4th
Mid Season Workout Schedule
Mid 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
Peak Season
Conference/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)
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
Peaking
Depends on the Athlete, on what you do & when to peak
EXAMPLES:
J~ State Meet
T~ Regional Meet
S~ District Meet
4x800
State Tournament Peaking
District
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
State Tournament Peaking
Regional
Regional Week
Depends on 4x800
Monday- easy distance
Tuesday- bursts
Wednesday- wind sprints or 4x800
Thursday- easy distance
State Tournament Peaking
State
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
Questions
H. Dugan Hill
Caldwell HS
[email protected]
(740) 509-0683