Mid Distance Training - Wyalusing Area School District
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Transcript Mid Distance Training - Wyalusing Area School District
Coach Jim Schools
Head Cross Country Coach
Wyalusing Valley High School
Since 1990
Head Track and Field Coach
Wyalusing Valley High School
Since 2008
Assistant Coach for the 18 years before that
Broken down into two parts
Training Mid Distance runners
General Strength Training for Mid Distance Runners
“Everyone know the ingredients, but few know the
recipe.”
Arthur Lydiard
Practices should be
Constructive
Productive
Progressive
Flexible
In moderation
What is the Main Ingredient in Mid Distance Running
Aerobic?
Anaerobic?
CNS?
The answer may surprise you…
Ingredients for Aerobic Development
Easy Mileage
Repeat 400s
Repeat Miles
Long Runs
Tempo Runs
Fartlek Runs
Repeat 1000s
Ingredients for Aerobic Development
Long Runs
Tempo Runs
Fartlek Runs
Training Mid Distance Runners
Since races are not run in a single energy system,
multiple energy systems should be employed during a
workout.
In the words of Jack Daniels, “Mixed” workouts
Sample workouts
3 x 1 mile @ Threshold + 6-8 x200s at Race pace
2 miles @ T + 4x200 @ R + 3x800 @ I
6x200 @ R + 2x1000 @ I + 2 x 1 mile @ T (Tues prior to
conference)
Training Mid Distance Runners
Typical Week – Early Season
Sunday – Long run (On their own)
Monday – Easy Run
Tuesday – 3 -4 x 1 mile (Step down)
Wednesday – Medium Run
Thursday – Fartlek Run
Friday – Easy Run
Saturday – Interval (Sets of 400s) or Rest
Training Mid Distance Runners
Typical Week – Mid Season
Sunday – Long Run (On their own)
Monday – Easy Run w/Striders
Tuesday – Dual Meet
Wednesday – Medium Run
Thursday – 3-4 x 1 mile or 6-8 x 1000s (Threshold Pace)
Friday – Easy Run w/Striders
Saturday – Invitational or Mix Workout
Training Mid Distance Runners
Typical Week – Late Season
Sunday – Long Run (On their own)
Monday – Easy Run w/Striders
Tuesday – 4x5x200 with declining rest (60/45/30/15)
Wednesday – 3 x 1 mile at Threshold + 6-8 x 200
Thursday – Easy Run w/Striders
Friday – Easy Run w/Striders
Saturday – Championship Meet
Training Mid Distance Runners
Rest = Adaptation = Improvement = Success = Fun
General Strength for Mid Distance
Runners
Before we answer the question why should distance
runners work on general strength we should answer
the question why we don’t.
Time
Equipment
Not important
Lack of knowledge
I don’t like using the weight room.
Time
General strength workouts can be incorporated into
warm and warm down teams.
Circuits can be accomplished efficiently and effectively
in 6 to 10 minutes.
Equipment
The routines that I am going to show you use minimal
amount of equipment. Most of them involve using your
body and maybe a med ball.
Not important
The main focus of general strength routine is to
strengthen your supportive muscles.
This has two effects:
First, if you have strong supportive muscles means that you
will have a quicker recovery time and be more injury
resistant.
Second, it will increase your speed, by increasing your
running efficiency.
Lack of Knowledge
The question is not just what to do, but in what order to
circuits.
The general rule of thumb is smaller muscles to bigger
muscles…simple to complicated.
I will show you some simple circuits that are already set
up in the correct order.
However, even doing a circuit in the wrong order is
better than not doing anything
I don’t like using the weight room
If your weight is like the one at Wyalusing, the football
players dominate the weight room.
These routines are done without using the weight room.
They can be done at the track, park, home, or where ever
you are.
Warm Up Routine
Lunge Matrix
Circuit Routines
Circuit 6
6 min Abs
Tyler Spencer Planks
Pedestal
Med Ball
Med Ball 200s
Flannagan
Big 7
Cool Down
Myrtl
Hurdle Mobility
Five Exercises…A little
over 2 minutes to
complete
Exercises
Front Lunge
Front Lunge w/twist
Side Lunge
Side/Back Lunge
Back Lunge
Circuit Routines
Circuit 6
6 min Abs
Tyler Spencer Planks
Pedestal
Med Ball
Med Ball 200s
Flannagan
Myrtl
Hurdle Mobility
References
http://inside.nike.com/blogs/nikerunning_training-
en_US/2009/06/23/coach-jays-general-strengthvideos
www.coachjayjohnson.com
www.wyalusingrams.com/track