Coaching Distance Runner

44 %
56 %
Information about Coaching Distance Runner

Published on February 27, 2008

Author: elehmann


Distance Training Progression for FEMALE High School Athletes Eric Lehmann Waukesha South High School (WI) 262-501-0216

Identify Distance Runners • Swimmers • Soccer Players • Body Type - Speed • Freshmen Cross Country Runners • “Earn” the ability to train with the Distance Runners.

Qualities to achieve success • Athletic Ability • Dependability • Ambition • Willingness to work • Positive Attitude • Leadership

• Why do High School GIRLS compete in athletics ? Because it is FUN..... • Why force young athletesWAN T many young athletes CAN and ? How to run over 30 miles a week ? • “I will notyou can handle....” that I do not think force you do anything • Happy Athletes Recruit like HELL....

Jack Daniels Influence.. • Training Age: Not year in school. 1...2...3.. etc... • 4 Types of Athletes • 1. Limited Talent / No Work Ethic • 2. Talent / No Work Ethic • 3. Limited Talent/ High Work Ethic • 4. Talent/High Work Ethic

Level of Expectations • Freshmen- Experience the totalwarm-up, of events. Emphasis on technique, package cool down, 400 (:67-:66)-800 (2:35-2:30) SPEED..Mileage 20-25 miles per week. Emphasis on competition. (Sub 6:00 mile Varsity) Winter Sport. • Joe Newtonthing you canSchool Elmhurst IL “ the BEST - York High do for a young distance runner is to teach them to run fast...” (30 x 30m) (15 x 60m)

• Sophomore SwimnumbersCross 10th in the Fall. (Double or Run 9th - Country Grade) Promote Winter Sport • practice patterns.the program. Disciplined Identify place in Increasing training load, identify relay potential. Mileage 25-30. • Goals: Sub 12:15 2:30 3200: 800 : Sub 1600: Sub 6:00

• Junior: “Year Round Runner”. Cross and Country and Track and Field (Summer Winter) “Leader:Application of skills and knowledge gained in the program. “Break- out” year, interest in the sport and understanding of competition. “Serious” Weight Training. Seriously consider Winter Sport. Mileage 30-35 • 2:25 1600: Sub 5:45the team. 12:00 Sub Multiple events within 3200 Sub 800: (or faster)

• Senior: Leadership withinTrackprogram in(JV both Cross Country and the and Field or Varsity). • “Teach” the program to underclassmen. Understand the sacrifice and commitment to become a CHAMPIONSHIP athlete. Close relationship between athlete and coach. Mileage 35 (more if College) • Determine if the athlete wants to run at the college level.... • Place ? RUN FAST State Championship ? Identify Goals... PR’s..

Training Groups • 400/ Group (Freshmen) • 800/1600 Group • 3200 Mile Group (Talented-Varsity)

4x800 Relay • GIRLS love to run on Relays.... • run the 4x800 in the Runners will ALWAYS The best 4 Distance State Series....

Workouts-Long Run • 25% of Weekly Mileage (FIRM.....)

Ideal Week • Monday - Long Run (25%) • Tuesday - PACE (Track 800 or 1600) • Wednesday - Threshold - Fartlek • Thursday - Steady (15%) • Friday - Easy (200m - 150m)

“Key” Workouts • 800 Runner: 300m @ 100% (Sub :50) • 1600 Runner 2x 800’s 2:00 Minute Rest (2:45 or faster) • 3200 Runner ( 4:10-5:15) 5:45 Mile 2 x 1200

“Fun” Workouts • 6-8 x 400m (800 Pace) Equal Rest • 4-6 x 600m (800m) 1600m Pace Equal Rest • 600m @ 100% 8x200m (Stride) 400m@100% • 12-20Determine(1:00 Recovery) Determine Pace x 400m Season • 6x200m RACE... 800 Pace - Equal Rest 6 x 400 @ 90%

Want More ? • • Eric Lehmann • 262 501 0216

Add a comment

Related presentations

Related pages

Coaches Education - Goals for Coaching Distance Runners

Goals for Coaching Distance Runners 1. The athlete improves 2. The athlete learns how to train 3. The athlete leaves wanting to run 4. 3% performance ...
Read more

Coaching Running Tips... expert training advice on running ...

Long distance coaching running tips and training advice that will have you running at your full potential.
Read more

Coaches Education - Developing 800/1600 Runners

Developing High School 800/1600 Meter Runners by Skip Stolley Coordinator ... The following is a capsule of my philosophy for coaching distance runners:
Read more

Coaching Youth Middle Distance Runners: Training ...

Among the works written about the subject of training young middle distance runners, Loprinzi, Greenwood, and Cornwell cover the subject best.
Read more

Professional coaching for distance runners

running strong offers professional personalized coaching for distance runners of all ages and abilities both in the ATLANTA metro area and worldwide ...
Read more

Maximum Performance Running - MPR - Home

Maximum Performance Running is Coach Mark Hadley's coaching services for distance runners.
Read more

Running Coach... all about us at Distance Running Tips

Running coach bio and ... (Reno has also mentored me on coaching as I now coach some of our runners as well with the ... Distance Running ...
Read more

RUNNING STRONG Professional Coaching for Distance Runners

RUNNING STRONG provides coaching for distance runners from 5k to the marathon and ultramarathon distances. We offer a wide range of training and ...
Read more

Expert Running Coaches - Runners Connect

Our Expert Running Coaches have experience with athletes of all ability levels. Check out our coaching credentials and learn how we can help you.
Read more

Coaching Distance Runners: Planning Guide for Success ...

Coaching Distance Runners: Planning Guide for Success SportsDVDs. Subscribe Subscribed Unsubscribe 53,733 53K. Loading... Loading... Working... ...
Read more