Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
2. Decision Making in Coaching
⢠Heuristics- Creating âRules of Thumbâ
⢠Close enough to right without messy details
⢠Conceptualize
⢠*Recommended Read: AntiFragile by Nassim Talib
3. ⢠This is what we are trying to doâŚ
⢠Balance
Speed
Endurance
5. Starting off:
Questionnaire and Dialogue
⢠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 is not there
⢠Examples:
⢠Proâs:
⢠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
14. HS Training
Monday Tuesday Wed 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 restâ
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
-Aerobic Fartlek starting at
threshold working down to
10k pace (20min total of hard
work)
9x200m w/
200m jog
33âs 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 5âs), 5
easy, 5
steady, 5
easy, 5min
of 10sec
hard, 50sec
easy
Klein
Relays
(4:16,4:19w
ill,
9:38tony)_
28
17. College XC- September 15th
⢠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- 7:05 to
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
poolâŚ)
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-
WITH ME
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)
Wedâ7:40- 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 outâŚ
⢠5/18/14- Bay to Breakers- 12k- 40:27 -2nd
⢠6/14/14- NYRR womenâs 10k- 33:02- 4th American
⢠7/4/14- 2nd at US 10k champs
⢠Appendix Burst- 8/20
⢠ThenâŚ
⢠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 past 2 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 âoffâ
day- so 5-6mi
easy
2hr
medium/easy
run (1hr easy
then 1min
pickups every
5min)
mileage- 75
23. ⢠What changes from HS to college to Pro?
⢠Volume (workouts, total mileage, etc.)
⢠Density (more moderate workouts included)
⢠More âstuffâ
⢠Shorter build of base
⢠Elites have only 2-3weeks of ârunning onlyâ 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
Whatâs different between HS,
college, and Proâs?
24. Monday Tuesday Wed. Thur Fri Sat Sunday
HS âeliteâ
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