TRAINING FOR 1600/3200 METERS Bill Sheskey West Oak High School Westminster, South Carolina
Great Days of Running
n When was the best you ever felt running? n What's your % of feel good days? n Is running part of you lifestyle? n Do you like to win? n How fast do want to go?
LSD - Long, Slow, Development
n Gradual increase in mileage base over a period of years. n 9th grade 20-30m/wk to 40-50m/wk by the 12th grade. n Increase in the intensity of the interval training sessions. n Adding strength training to your program.
A Long Way To The Top
Building the Endurance Base
n The goal is to develop energy systems to operate at high efficiency for 4-12 minutes. n Runs of 30-60 minutes , 3-4 times per week at an aerobic pace. In a years period 60-70% of your training time is spent in this type of running. n Run a 1 mile time trial towards the end of x-country make it part of the workout. Athletes will surprise themselves
Developing Racing Strength
n The goal is to be able to maintain a fast enough pace to be position to kick and win or reach your desired goal. n Speed/strength training must be done at goal paces. 2 minute 800 = 30,60,1:30 200 meter splits. n Use a pace chart and pick your goal. 800, 1600,3200 paces are easy math!
Endurance Training Workouts
n One long run per week, usually Sunday. Start it easy and see how you feel. n Your endurance days should not break you down. n Morning runs can add easy miles to your weekly total. 3-5 miles 3 times per week. n How many days are you running per year?
Hill Training
n Long gradual hills during the endurance phase 8 x150m or more. n Steeper grade and more speed before the racing phase of the season. n Downhill sprints on grass in the racing season. 1-2% grade, very slight.
Tempo Workouts-Early Season
n Faster than endurance running, but not race pace interval workouts. Once/week n 12 x 400 at 80 sec. with a 1 min rest. for the 17:30 cross country runner. n 16 x 200 in 40 with a 45 sec rest for the sub 21:00 min cross country runner. n Large reps of short distances, 75% of max, short recovery time.
Racing Interval Training
n Coach and athlete should determine the goal pace. Intervals should be run at desired race paces. n Combination distances and ladders. 3x300-3x600-3x300. Use enough rest to make the times. Try 120 bpm recovery heart rate. n 1200 fast, 4x400 under race pace. Use longer recovery.
Speed Improvement
n Running drills everyday during the warm up. Knee lift and hamstring extension. n 4-6 strides everyday 80-100 meters. Accelerate to full speed by the end. These are must for a good kick and the ability to win. n Peaking workout 4-6x200 all out.
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