Distance Progressions

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Information about Distance Progressions

Published on February 27, 2008

Author: elehmann

Source: slideshare.net


Presentation on coaching High School Distance Runners as presented at the 2008 Wisconsin Track and Field Coaches Clinic.

Distance Training Progression for FEMALE High School Athletes Eric Lehmann Waukesha South High School (WI) 262-501-0216 www.trackandfieldcamps.com elehmann@hurdlecamp.com

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 ? • www.trackandfieldcamps.com • Eric Lehmann elehmann@hurdlecamp.com • 262 501 0216

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