2012 TRIALS SUPERCLINIC Bob Larsen

Coaching Background TRAINING & FINAL PREPARATION FOR MAJOR COMPETITIONS

HS CC University - Professional Eurocoach Mentors

Bob Larsen

Team Running USA Mammoth Track Club

Mission: Internationally Competitive Athletes Long Term Development Olympic Training Centers Altitude Training

Strategic Planning
Goals Determine Decisions Training Schedules Competition Schedules Star Treatment

Training Zones
Aerobic Base - Effective Volume - Pure Endurance Work

Training Zones
Anaerobic / Lactate Threshold - Tempo Runs
- Duration 20 minutes or Longer - Intensity Perceived Exertion-Moderately Hard - Progressive Runs w/ 5-15 Minute Pace Changes - Long Intervals 5 15 Minutes

2012 TRIALS SUPERCLINIC Bob Larsen

Training Zones
Anaerobic - Delay Until Threshold Pace Can Be Maintained
- Three Minute Dividing Line

Workout Schedules
Endurance Phase Early Season or Marathon Training 14 Day Rotation 2 Interval Sessions 2 - 4 Tempo Runs 2 4 Long Runs 6 12 Strong-Steady or Recovery Runs

Workout Paces
Continuous Runs Recovery Moderate Strong-Steady Threshold 7:30 6:30 6:30 6:00 6:00 5:15 5:00 4:30

Daily Training Schedule Morning

Breakfast Gym Warm up with Heat Pads 20 Minute Jog Stretching & Strides Main Training Session of the Day 20 Minute Jog & Stretching Fluid Replacement & Caloric Intake Cold Bath

Daily Training Schedule Afternoon

Lunch & Rest Massage Gym Session Strength & Power, Balance, & Flexibility Aerobic Run or Cross Training

Biomechanics & Running Efficiency

Front Side Stride Mechanics: Thigh Lift, Dorsi Flex Back Side Stride Mechanics: Heel Lift, Lazy Trail Leg Bare Foot Drills Alternate Mechanics for 50 100 meters Functional Movement Analysis

2012 TRIALS SUPERCLINIC Bob Larsen

Psychology
Choices not Instincts Controlling Competition Anxiety Stepping Stones Execution over Outcome Emotional Maturity Slow Down Focus and Refocus

Final Details
Countdown to the Championships Practice Warm Up and Start Maintain Endurance & Threshold Levels Three Week Taper Travel & Media Friends and Family

Olympic Preparation
Lead-up Races Training Locations Adaptation Weather & Time Zones Marathon Course Analyzing the Competition

Summary & Conclusions

Better Science Support for Post Collegiate Athletes Talented Young Coaches Bright Future for American Distance Running