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