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How do HS, College, and Elites actually train?
The document outlines various training methodologies for middle and long-distance runners, emphasizing decision-making in coaching using heuristics and practical techniques. It includes assessments of aerobic and anaerobic abilities, handling recovery, and strategies for progression and periodization in workouts. Notable examples of professional and collegiate athletes are referenced along with their specific training regimens to illustrate effective training practices.
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How do HS, College, and Elites actually train?
- 1. Training The actual nutsand bolts of it
- 2. Decision Making inCoaching • Heuristics- Creating “Rules of Thumb” • Close enough to right without messy details • Conceptualize • *Recommended Read: AntiFragile by Nassim Talib
- 3. • This iswhat we are trying to do… • Balance Speed Endurance
- 4. Classification General Speed Specific General Endurance Support Support Direct Support Direct Support SPEEDEndurance 6x60m with full rest 13mile long run Ex for 5k runner: or 3x1mile with 90sec rest @ 5k goal pace
- 5. Starting off: Questionnaire andDialogue • Assess: • Aerobic Abilities • Mileage, Long run, paces • Speed/Anaerobic Abilities • Workout strengths, weaknesses, examples • Get examples of avg. workout in each area • Assess Recovery time for each • Overtraining/staleness clues • ASK- mileage, workout types, what causes staleness • Injuries • Peaking • Training Log
- 6. Add what isnot there • Examples: • Pro’s: • Jake Edwards (3:58 miler)- Pure Speed • Tommy Schmitz (3:56 miler)- • Jackie Areson (15:12 5k)- Aerobic work • Felix Heintschel (8:40 steeple)- consistency • Sara Hall (52:54- 10 miler)- Longer aerobic work- BALANCE • College: • Drevan Anderson-Kaapa (1:49.0)- Aerobic strength • Yonas Tesfai (1:48.4)- high end aerobic work + Pure Speed! • Janae Bottoms (4:31 1500)- Threshold • Brian Barraza (14:12 5k/29:42 10k XC)- Mileage/general aerobic
- 7. Training: • Workout Progressions •Overall Periodization
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- 9. • Workout Example:Specific Endurance for 5k- Jackie Areson (15:12 5k) • Every 3-4 weeks Progress Everything Dec. 4mi alternating 400m/ 1000m (4:58 pace/6:00min pace) January 4mi alternating 500m/ 1000m (4:56 pace/6:00min pace) February 4mi alternating 600m/ 1000m (4:52pace/5:53min pace) March 4mi alternating 700m/900m (74 pace, 5:52 pace) ALTITUDE (5:33avg) April 3mi alternating 800 in 2:30/2:50. 3min rest. 1.5mi of alternating 400 in 72 400 in 86ish. May (1k,1800,1mi, 800) with 400m jog rest (3:01, 5:32, 4:48, 2:14)
- 10. 0 1 2 3 4 5 6 7 8 9 10 16.5 17 17.518 18.5 19 19.5 1st test 2nd test 4/30/ 12 MAX Test 1: 61.8-13.7 Test 2: 59.8 14.2 Test 4- 58.7 -14.2
- 11. Mile Speed progressions •Tommy Schmitz-3:56.45 mile (June 5th) March 28th 3 sets of (500, 400, 300) with 75sec rest AND 4min between sets goal-74, 58, 43 April 10th 900- (1:59 through 800) 600-1:26 2x400-57 with 2min rest 4min rest between sets May 8th 4x400 58 w/ 1min rest 3x400 57 1x400 56 4min rest b/t sets May-26th 600-1:25, 4x400-57 with 1min rest 500- 1:11 2:30 rest b/t sets
- 12. Sprint Progression 6x8sec HillSprints 8x8sec HS 10x8sec HS 4x60m flat sprints 8x10sec HS 5x80m flat sprints 10x10sec HS 2x60m, 2x80m, 2x100m 8x10sec HS + 1x25sec MAX 4x60m, 1x150m AMX 4x100m + 2x170m MAX
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- 14. HS Training Monday TuesdayWed Thurs Fri Sat Sun LT-25min, split 6xHS, 2x20sec hills Hill Circuit 2 Long run LT-20min, 3min rest, 6min at 10kish 4x100m, 2x150m sprints 10miler will-54:30 BASE: (for two kids who ended up running 8:54 and 9:15) Circuit 2: 3x the following w/ 5min rest” 400m- 85 10x full squats 200-40 10xpush ups 200-40 10xsingle leg squats 200-40 10xsquat jumps 200-35 10xbound 100-fast
- 15. HS Training • Mid-Season -AerobicFartlek starting at threshold working down to 10k pace (20min total of hard work) 9x200m w/ 200m jog 33’s down, last one in 28.0 (going 14.9, 13.1) Kingwood True Team (will tony down week) (9:12-ry 21 800,400,800, w/ 45sec rest at 3200, slow lap jog ,600m at 3200, 3x150 w/ 50m jog, 150s at threshold, 600m at 3200 down to mi pace 5min easy, 5min steady (mid 5’s), 5 easy, 5 steady, 5 easy, 5min of 10sec hard, 50sec easy Klein Relays (4:16,4:19w ill, 9:38tony)_ 28
- 16. HS Training-Peak Regionals (9:01-1st, 9:15 PR-5th Regionals (4:13-1st, 4:30+…tired ) 3x800m w/4minrest first 600m at 3200m pace, last 200m at mile (2:09,2:09,2: 11) Medium long 600,300 at 3200 pace, 4x200m at mile pace w/ 200 jog b/t everything easy+strides State State Champ-3200 (9:00, splits 4:42, 4:18, 2:04 last half (60 last lap) 5th-1600m- 4:17- looked tired Peaking- mid May
- 17. College XC- September15th • Brian Barraza- 4th at South Central Regionals-29:43- NCAA Qualifier as a Soph Mon- 6:45- campus 7:00-herman Tuesday- 7:30- on campus Wed-7:15- to herman (7:30 at herman) Thursday- 7:45am Fri-7:30- on campus Sat- 6:50- at memorial Sun-on own Brian- Alternating 600/1k- 5.5mi of alternating 600-4:50 pace/ 5:45 pace 2:30- STRENGTH 9mi 5mi, 8x10sec HS, 2mi c/d 2:30-TEAM MEETING/C LASS 9mi 9mi run 1.5mi w/up and c/d Brian-7.5mi progression tempo (start- 5:38, 5:30, 5:21, 5:11, 5:03, 4:58, 4:51, 2:24) Cross-Train
- 18. September 28 Mon- 7:05to herman (7:20 at herman Tuesday- 7:30- on campus Wed- Thursday- 7:00- to spots park. Fri-7:15- to herman Sat- long run- memorial- 7:00 meet there (by pool…) Sun-on own Brian- 800/800- 6mi of alternating 800- 2:25/ 2:45 2:30- STRENGTH 9mi , 9mi Brian, James, Blake, Yonas- 2mi- 10:00 3min rest 4x200m hills 3min rest 4x1min on/off-5k effort 8mi Secondary run-5-6mi Brian-14mi Cross-train
- 19. Middle of October Brian, Yonas- WITHME 8x1k w/ 2min rest- ON GRASS (avg- 2:50- >2:42) 2:30- STRENGTH and Team Draft 9mi 9mi 2x800 world championsh ips (Brian- 2:01/1:59) PM-5mi easy 9mi Long run 13mi- Brian Cross-Train
- 20. Peaking Mon- 7:15 to herman Tuesday-7:15- herman (7:30 at herman) Wed—7:40- on campus Thursday- DEPART FOR REGIONALS Friday- REGIONALS Sat-RETURN home Sun-on own Brian, Yonas 1mi-5:00 1200-3:40 800-2:22 400-68 2:30- STRENGTH 8-Brian, Brian 3mi, 4x30sec strides, 2mi easy 2:30 Team meeting Jog first 5k, strides, jog finish loop REGIONALS - RUN FAST!! (4th- 29:43- Killed it) Brian-11mi Shakeout- 4-5mi or X- train depending on how you felt
- 21. Sara Hall Racing Schedule-2014 • 4/06/14- US 10-mile champs- 2nd- 52:54 (*under American Record) • 4/22/14- US Road mile champs- 4:33.81 -3rd • 5/04/14- Stanford 3k steeple- 9:42.10 -3rd • 5/08/14- Twin Cities road mile-rained out… • 5/18/14- Bay to Breakers- 12k- 40:27 -2nd • 6/14/14- NYRR women’s 10k- 33:02- 4th American • 7/4/14- 2nd at US 10k champs • Appendix Burst- 8/20 • Then… • Tufts Road 10k- 32:13 • 4th at US 12k champs (38:47) • Won 3x72min Half marathon wins, 53:54 10mi win
- 22. BIG MODULATION! The past2 weeks- Training for Marathon 2mi w/up 8x1km w/ 2min jog- goal 10k effort w/ work down last 2-3 2mi c/d Fasted-10mi Rhythm changing- 2mi w/up 15x1min on/off- 5k effort 2mi c/d Easy double (shorter split double Easy- single run 16mi tempo working on carb intake 6:09 Average at 8,400 FEET (5:41 at sea level conversion) easy- Mileage-95 5 9mi PM-4-5mi easy 2mi warm up 5x1mile with 2min easy Goal 5:20s at 8,400 feet (5:03 at sea level) 2mi cool down 13mi medium long run Two runs of 4 to 5mi- easy recovery on one 2mi warm up 4x400- 70 4x300- 50 4x200-30 200m jog b/t reps, 400m jog b/t sets Single run- short- almost like an “off” day- so 5-6mi easy 2hr medium/easy run (1hr easy then 1min pickups every 5min) mileage- 75
- 23. • What changesfrom HS to college to Pro? • Volume (workouts, total mileage, etc.) • Density (more moderate workouts included) • More “stuff” • Shorter build of base • Elites have only 2-3weeks of “running only” training • Freshman HS- might spend entire summer doing just mileage and strides • Longer specific period • Competitive period • HS- 4-6 weeks • College- 6-8 weeks • Pro- 8-12 weeks What’s different between HS, college, and Pro’s?
- 24. Monday Tuesday Wed.Thur Fri Sat Sunday HS “elite” base 20min tempo 7mi easy 7mi + 6xHS 7mi 7mi easy 12mi long run off College 20min LT + 2x3min @10k pace 9mi easy 6mi, 8xHS, 2mi 9mi easy 8mi with 6x30sec surge at 5k-10k pace 14mi 5mi Pro 8mi w/ 8xHS 30min split LT PM-4mi 11mi 6mi/6mi with 8x30sec surges in the middle 4mi, 20x200 w/ 200 jog (3k-1mi pace), 3mi c/d 16mi run w/ last 15min pickup 9mi Comparing Training-5k Base