ClubCoachEndurance Powerpoint

Club Coach 2014 December 6&7, 2014
Club Coach
Middle Distance
September 10/11, 2016
Dave Christiani, Central Toronto Athletic Club
Club Coach
Middle Distance
“To coach a top athlete you have to be an explorer.
An explorer, because always you must discover
something new. When you suppose that you feel
protected with what you already know, you no longer
have the possibility to overtake your limits.”
Renato Canova
Club Coach
Middle Distance
My Everyday Rules:
•  There’s more than one way to skin a cat.
•  Athletes are transient, coaches are forever.
•  Don’t fall in love with talent.
•  I’m committed to you, if you’re committed to me.
•  You are the only constant in their athletic year. Be
consistent and positive; always.
•  Everything works in cycles.
•  Progress everything, never leave anything behind. Build and
maintain.
•  I’m a technician, not a physiologist, etc.
•  I defer to the expert1se of others.

Rules Safety
•  Break lines/Water fall start
•  Interference
•  Advancement
•  XC Rules
(tie breaker/displacers)
Safety
•  Road Running/safety (reflective gear)
•  Injury prevention (soft surface,
mobility and flexibility, etc.)
•  The Unexpected -‐ Medical Issues
e.g. Heart Arrhythmia
unknown medications,
asthmatics,
low blood sugar, etc.

Safety
Training in different Environments:
e.g. Climate – “It’s a battle for blood”
•  In extreme heat more blood is used to transport
excessive heat in the core to the skin.
•  Blood that should be used by the working muscles is
taken away to expel heat.
•  For endurance athletes that is counterproductive to
performance.
•  In cold weather, our bodies attempt to maintain core
temperature by shunting blood away from the
periphery, thus minimizing heat loss (-‐20 XC).
•  Hydration, even in cold weather!
Equipment
•  Shoes
•  Medicine Balls
•  Hurdles
•  Mini Hurdles
•  Yoga Mat
•  Lactate Analyser
•  Plyometric Boxes
•  Ladders
•  Video Camera
•  Strength Room
•  Physio/Massage
•  Etc.
Event Distances
Aerobic/Anaerobic Contribu/ons
Anaerobic Anaerobic % of VO2
Event Aerobic
Glycolytic Alactic Max
800m 40% 55% 5% 120-‐125%
1500m 50% 48% 2% 112-‐114%
3 000m 70% 30% <1% 102-‐100%
5 000m 80% 20% <1% 97%
10 000m 85-‐90% 15-‐10% 0% 98-‐100%
Marathon 95-‐100% 0-‐5% 0% 100%
Event Distances
Aerobic/Anaerobic Contribu/ons
800m Example
The race requires a combination of performance
factors: strength, raw speed, speed endurance,
expertise at utilizing all energy systems, and a
sharp tactical sense. It may last anywhere from
1:41.01 (the male world record) to 2:00+ for junior
competitors. If ever there was an event that
required the two systems to work in concert, it’s
the 800m race.
800m Example
Wayne Lukas described his prized filly, Take Charge
Brandi, as having “… the head of a princess, the butt of
a washer woman and a walk like a hooker.”
What attributes would you look for in a raw recruit?
800m Example:
“More Than One Way to Skin a Cat”
Anaerobic
Source, Date Aerobic Anaerobic Lactate
Alactic
Wilson & Horwill, The
66.6%
Complete Middle Distance 33.3%
(anaerobic training)
Runner, 1974
5% 65%
Wilt, The Complete 30%
(aerobic (anaerobic
Canadian Runner, 1977 (speed)
endurance) endurance)
Martin & Coe, Better
Training for Distance 57% 38% 5%
Runners, 1997
Bompa, Periodization: The
Theory and Methodology of 50.6% 31.4% 18%
Training, 1999
Website, Endurance 66%
34%
Training, 2006 (anaerobic training)
Website, Northwest 43%
57%
Runner, 2003 (non-‐aerobic)
800m Example:
The 800m race can be described as having three different
phases:

•  The model supports a fast departure. Oxygen uptake starts to
plateau and is maintained at approximately 90%.
•  This is accompanied by a speed plateau over 500m. Most
world class 800m
•  runners will begin to build their kick in the final 300 meters,
crossing the VO2 peak.
•  This accelerates lactic acid accumulation, and as a result, an
apparent deceleration over the final 100m.
800m Example:
Evolution of Speed: 800m
A Contemporary Model
8.5
8
Speed m/s
7.5
7
6.5
6
1 2 3 4 5 6 7 8
100m Intervals
800m Example:
Rio 800m Splits – Medalists Men
200m Lap Splits

0-‐200 200-‐400 400-‐600 600-‐800
21
22
23 23.4 Rudisha 1:42.15

Seconds/Lap
23.9 Makhloufi 1:42.61

24
Murphy 1:42.93

25 24.5
25.4 26.1
26.4
26
26 26.6 26
26.3 26.1
27
27
28
800m Example:
Rio 800m Medalists -‐ Women
200m Lap Splits

0-‐200 200-‐400 400-‐600 600-‐800
26
26.5
27
27.8 Semenya 1:55.28

27.5
27.6
Seconds/Lap
Niyonsaba 1:56.49
27.8
28 Wambui 1:56.89
28.3 Bishop 1:57.02

28.5
29.3
29 29.2
29.5 30
30 29.4 29.7
29.8
30 29.8
30.1 30.1 30.2
30.5
800m Pacing Strategy

•  The 2nd lap is always slower (3% either way of even split)
•  During each of the last 26 world records, the 2nd 400m have
been faster than the 1st on only 2 occasions
•  The 2nd lap time of a world record performance has not
improved in 39 years; 1972 Dave Wottle’s WR 1:44.3 (51.4 2nd
lap)
•  David Rudisha’s 1:41.09 = 49.1/52.0. His 1:41.01 had a faster
was similar 49.1/52.
•  His rabbit (training partner, split at 48.20).
•  Therefore, what is basically a 3.3” improvement in the WR
has been achieved by running the first lap significantly faster.
“You want to flirt with crazy but never lose control”
800m Pacing Strategy

1:41.09 David Rudisha 49.1/52.0 +2.9
1:41.11 Wilson Kipketer 49.3/51.8 +2.5
1:41.24 Kipketer 48.3/52.9 +4.6
1:41.73 Kipketer 49.6/52.1 +2.5
1:41.73 Seb Coe 49.7/52.0 +2.3
1:42.33 Coe 50.6/51.7 +1.1
1:43.44 Alberto Juantorena 51.4/52.0 +0.6
1:43.50 Juantorena 50.9/52.6 +1.7
1:43.5+ Rick Wohlhuter 50.7/52.8 +2.1
1:43.7 Marcello Fiasconaro 51.2/52.5 +1.3
1:44.0+ Wohlhuter 51.7/52.3 +0.6
1:44.3 Dave WoHle 52.9/51.4 -‐1.5
800m Example
Foundation Phase with only 1 Block. This is preparation for the hard training;
building up to 90% of maximum mileage. The primary goal is aerobic strength.
One tempo session (intervals or continuous) or one lactate shuffle. Working on
technique and introducing strength (core & body weight). Maintenance through
holidays.
Intensity Phase: 2 Blocks, building strength endurance and intensity over 8
weeks. Weekly schedule should include, 1x AP workouts (LI, or Cruise Interval
rest shortened), 1 of (MI or SI), 1x Hills/Hilly Run, 2x Strength, 1x TR/10 days
(getting faster), and 1x REST. This is the period of highest mileage (10%/week if
performance merits) and the intensity builds throughout the phase. Blocks #1
& #2 will have 1x MI/SI @ VV and 1x LI @ Sunnybrook. Short bursts of speed
after strength & plyos; 20-‐30".
Specific Phase: Total mileage, plyometrics and strength decreasing in volume
(10%/week). Phasing out of Cruise Intervals (getting shorter) and Hills; moving
to track workouts specific to event needs (2x/week), but keeping Tempo Runs;
getting faster and instead of 3 mile continuous, move to 2 mile + 1 mile fast with
rest between. Strength and Plyos decreasing (2x/week) with short bursts of
speed afterwards.
800m Example
Racing Phase: Continue trends established in the Specific Phase;
Mileage continues to decrease gradually by 10%, faster than race speed
workouts, add visualization to workouts, strength training reduced to
just 1x weekly. Everything must be perfect. Work on what they need.
Your Turn:
1500m/5000m/10000m
Identify its performance characteristics and energy
requirements.

How would it differ through the competitive year?
(Fall – Summer)
Provide a workout example for January, April & June.
Stride Analysis
•  Biomechanics does not appear to be priority in
distance running.
•  Middle distance coaches are preoccupied with
physiology.
•  Biomechanical analyses in athletics are more
common for the power speed events.
Stride Analysis
The Running Cycle, commonly divided into 3
phases:
•  Drive
•  Recovery
•  Support
I am a forefoot strike proponent!!
Stride Analysis
DarLish SoMware
iPad Apps: Ubersense
Stride Analysis
Your Turn:
Some common running form flaws are listed below.
Choose any three and for each:
Speculate on the root cause(s) of the problem
Explain how you would correct the situation
•  Unbalanced arms
•  Vertical displacement
•  Over striding
•  Heel striking
•  “Sitting”
•  Fullback “crashing the line”
Steeplechase
Just the Facts
# of # Water Men’s Women’
Distance
Hurdles Jumps Height s Height
91.4 cm/ 76.2 cm/
3 000m 28 7
36” 30”
91.4 cm/ 76.2 cm/
2 000m 18 5
36” 30”
76.2 cm/ 76.2 cm/
1500m 13 3
30” 30”
Steeplechase
Barriers
The water jump = 3.66m2
Top bar = 12.7 cm2

Many distance runners and

coaches fear injury
negotiating the barriers.
Steeplechase
Some Thoughts
•  Often regarded as an undeveloped event
•  Every year there are athletes who qualify for the NCAA in
steeplechase who fail to record times required to qualify in
other events.
•  Potential for injury; fear of getting hurt
•  The mental barrier is most often more difficult to
overcome than the physical one
•  Peer pressure; “the event you do if you can’t run fast
enough in flat distance events.”
Steeplechase
Steeplechaser Quali/es

•  Fearless: must attack the hurdle
•  Middle distance speed
•  5000m Aerobic Strength/train over-‐distance
•  Flexibility
•  Adaptable to unpredictable race conditions
•  Hurdling in a crowd (race modelling workout)
Steeplechase
Skill Training

•  Use drills that engrain correct neuromuscular
movements
•  Hurdling form may be ugly at first; it will come
“The Ritual”
•  Always attack the hurdle!
•  Always run off the hurdle!
Steeplechase
Skill Training
Start early (January-‐March)
Wall Drills
Hurdlers Stretch
Neuromuscular Patterning
Strength: as many as 35 hurdles!
Single hurdle runs (accelerating/clearing)
Introduce water jump
Steeplechase
Skill Training
Teaching Points without Hurdle
•  Take Hips Tall position.
•  Drive knee up and heel to buttocks.
•  Make a short cycle with leg.
•  Drive down leg quickly to ball of foot.
Steeplechase
Skill Training
Walking Lead Leg
Set up 5 hurdles end to end, the hurdle height lower than
race height. Practice snapping your lead leg over the
hurdle and back down to the ground.
Steeplechase
Skill Training
Walking Trail Leg
Set up 5 hurdles end to end, the hurdle height lower than
race height. Place you lead leg beside hurdle and snap
your trail leg over the hurdle.
Steeplechase
Skill Training
Walkovers
The athlete walks over each hurdle alternating legs. Try to
keep the trail leg knee as high as possible. This works on
the athlete’s flexibility and range of motion in the hips.

Steeplechase
Skill Training
Water Jump: Start with a Box Horse
•  Accelerate; “edge and roll”
•  Stay small and compact over the barrier
•  Drive the arm opposite the lead leg forward (helps ŵ lift)
•  Drive “up/out” with the lead leg
•  Land with 1 foot in the water (trail leg) and with the
“drive leg” in front and ready to take the next running
step

Steeplechase
Skill Training
Water Jump Progression:

•  Barrier in long jump pit
•  Hurdles turned backwards
Steeplechase
Skill Training: “The Ritual”
1.  Skipping and sliding sideways, straight leg over hurdles 2x starting on
opposite sides of the hurdle row.
2.  Skipping and sliding sideways, bent leg over hurdles 2x starting on
opposite sides of the hurdle row.
3.  Hands on head, walkovers down the middle of the hurdle row, 2x
starting with each leg once.
4.  With 2nd and 4th hurdle set 2 notches higher than others over/unders, 2x
starting with each leg once.
5.  Skipping lead leg
6.  Skipping trail leg
7.  Wall lead leg drill, with hurdle placed approximately ½ meter from the
wall, 10x
8.  Trail leg drill, with hurdle approximately 1 meter from the wall, 10x
(bring the heel directly to the butt, and then pulled towards the wall).
9.  On all 4’s, trail leg circles.
10.  Sitting lead leg & arm drill.
11.  Strides over 4-‐5 hurdles
Steeplechase
Training April +
Combine flat intervals with intervals over hurdles:

•  3 x (5 x 400m) @ 3k/1:1.2//3’, ŵ 1st, 3rd & 5th interval over hurdles
•  Any anaerobic workout + 4 x 100m over 3 hurdles/60”
For further information Google:

“Improving Steeplechase Results”, by David Vidal
“Steeplechase Training & Technique”, by Jeff Hess
“Steeplechase Technique”, by Chick Hislop

Training Principles
Gain In Maximum Strength Overtraining &
12
Reversibility
10 Case Study
1st 3 weeks = +5.9%
(1.97/week)
% Gain In Max Strength
8
2nd 3 weeks = +1.6%

3 Weeks = 5.9%
6 (.53/week)
3rd + = +.25
4 (.08/week)
2
0
Training Principles
Gain In Maximum Strength Overtraining &
12
Reversibility
10
Moral of the Story
The adaptive response
% Gain In Max Strength
8
induced by long-‐term
6
3 Weeks = 5.9%
training declines with time.
I like 2 adaptation weeks +
x stabilizations depending
4
on the length of the Block.
2
0
Training Principles
Reversibility or Residual Training

Refers to the retention of adaptations
induced by training beyond a given time.

Aerobic Endurance 30 +/-‐ 5
Maximum Strength 30 +/-‐ 5
Maximum Speed 5 +/-‐ 3
TacHcs/Strategy
You’re coaching a runner who has made national
standards in the 800m or 1500m. He/she runs well
when the pace is steady but has difficulty coping with:
a.  Surges, and ...
b.  With a sprint finish.

Suggest workouts or strategies which might
help him/her overcome that difficulty.
Energy Systems Review

Basic Ingredients for Endurance Events:

•  General Endurance
•  Aerobic Power (Long and/or Cruise Intervals)
•  Anaerobic Endurance (Short & Medium Intervals)
•  Long Run
•  Tempo Run
•  Steady State Run
•  Speed
•  Strength & Flexibility
•  Mechanics
Your Turn:
Define/Explain the purpose and provide an example
for each of the following training methods:

•  Long Run
•  Tempo Run
•  Fartlek
•  Interval
•  Steady State Run
•  Speed
•  Strength & Flexibility
•  Mechanics

Vocabulary:

•  Aerobic Power/VO2 Max/Aerobic Capacity

•  Anaerobic Lactic/Anaerobic Glycolytic
•  Anaerobic Alactic

Aerobic Power/VO2 Max/Aerobic Capacity
Key Reminders:
duration of work is >2’; work : rest = 1:.75-‐1.25
load range is a function of age and race distance
The longer runs @ 5k and progressing to fast 3k.

Sample Workouts:
5-‐7 x 1200m @ 10”< goal pace/2.5’

From the “Ingredients List”, this energy system would

include, Long/Cruise intervals (800-‐2000m) and to
some degree Tempo Runs (3-‐7 miles @ threshold)

Anaerobic Lactic
Key Reminders:
duration of work is 30-‐90 seconds, work: rest = 1:4,
number of repetitions = 2-‐3,
number of sets = 3-‐6, intensity = 75-‐95% and the rest
between sets = 4-‐10’

Sample Workouts:
•  5 x (400+150) ϖ 400 @ (800m pace)/30” + 150m//4-‐5’
•  2-‐4 x (5 x 200m) @ mile/1:1//5’
•  2-‐3 x (3 x 500m) 500 @ 1500m goal pace/60-‐75”//6-‐8’


include, Short & Medium intervals.

Anaerobic Alactic
Key Reminders:
duration of work is 10-‐30” work: rest = 1:6,
number of repetitions = 4-‐6, number of sets = 2-‐3, intensity =
95-‐100% and the rest between sets = 6-‐10’

Sample Workouts:
•  3 x (150 + 120 + 100 + 90) @ 95-‐100% of maximum
speed/3’//6-‐8’
•  60/70/80/90/100/110/120 @ 95%-‐max/RAR


include, Speed!

Your Turn:
Design/Provide a workout example of each from your
experience.
•  Aerobic Power/VO2 Max/Aerobic Capacity

•  Anaerobic Lactic/Anaerobic Glycolytic
•  Anaerobic Alactic

Warm Up & Cool Down

To Stretch or not to stretch?
Have you ever seen a racehorse stretch?
Warm Up

From my perspective, the point of the W/U is to prepare
the body for the demands of the workout or race.
Sequencing is important, increasing intensity:
1.  W/U run
2.  Dynamic Drills
3.  CNS Activation

Warm Up & Running Drills
Dynamic Warm Up (drills)
Set 1 General:
Walking Hamstring
Walking Knee Ups
Walking Quad Pull
Reach for the Sky
Heeling
Ankling
2x Gradual Acceleration Over 30-‐50m

Dynamic Warm Up (drills)
Set 2 General:
Cross Arm Skipping
Double Arm Rotation Backwards with Skipping
Double Arm Rotation Forwards with Skipping
Single Arm Rotation Backwards with Skipping
Single Arm Rotation Forwards with Skipping
Full Arm Extension with Skipping


Set 3 Medial & Multi Dimensional:
Sideways Jumping Jacks
Hip Rotation
Cross Overs
Leg Swings (Side to Side – Front/Back – Figure 8)
Skipping Backwards


Set 4 Power Speed Drills:
A Skip
B Skip
C Skip
Fast Feet
2x Acceleration Over 70-‐90m


CNS Ac/va/on
Think of proper CNS stimulation as a ramp-‐up, heightened
muscular awareness, fast-‐twitch activation, or a targeted,
high-‐intensity CNS proprioception.

CNS Ac/va/on
•  1 leg balance eyes open – closed for 30”, (holding leg
low, bringing knee up, knee up and turned sideways
(looking the other way), knee up and leg extended, leg
extended backwards, Superman pose arms extended.
•  5 x light 2 foot hops in place
•  5 x light 2 foot hops forwards
•  5 x light 2 foot hops sideways
•  5 x light 2 foot hops backwards
Other Running Drills

Form Drills are best done early in the season
to maximize improvement and then as needed.

•  Foot Fire
•  Sitting Arm Drills (progression)
•  Abbreviated “B”
•  Hill Running
•  Strides (opportunity to improve)
Cross Country
•  It’s a ‘means to an end’, not the end! (Flotrack poll)
•  Cross-‐Country Running is the original extreme sport
•  A World Championship event since 1973
•  A runner who succeeds at Cross-‐Country is a true
distance champion
Cross Country
•  In Canada, we have a short competitive season,
October and November.
•  In more temperate zones, the season runs from
September to March.
•  In Europe, there is a semi-‐professional race circuit.
•  Team competition is the allure of Cross-‐Country
Running
Cross Country
•  This period in the annual plan lasts for four months,
running from mid/late August to early December.
•  The primary purpose is to develop optimum levels of
general endurance, laying the foundation for key
performances in June, July and possibly August.
•  Preparation is for three major competitions, (OFSAA),
Athletics Ontario and National Championships.
•  Throughout the cycle there are other minor meets
(invitational) which act as tests to monitor progress in
•  training.
•  These competitions are scheduled, no earlier than mid-‐
cycle, to allow for proper preparation and to minimize
interruption in the training plan.
Cross Country
Your Turn:
Cross Country
Identify its performance characteristics, energy
requirements, and an example of:

•  Early Season Week
•  Mid Season Week
•  Taper Week
Cross Country
Workouts during this cycle provide for most energy
systems with emphasis placed on aerobic
conditioning, aerobic power, anaerobic threshold
training and anaerobic tolerance training.
Cross Country
Race Distances – Gender Equity?
Category Distance
Senior Men 12 000m
Senior Women 10 000m
Junior Men 8 000m
Junior Women 6 000m
Youth Men 4 000m
Youth Women 3 000m
Midget Boys 3 000m
Midget Girls 3 000m
Bantam Boys/Girls 2 000m
Cross Country
General Prepara/on Period
In the GPP (foundation phase)of the cross country cycle,
workout sessions are characterized by steady state runs
and the occasional tempo run (anaerobic threshold).
This is preparation for the moderate to hard training;
start of build up to 90% of maximum mileage. Working
on technique and introducing strength (core & body
weight).
Cross Country – GPP High Volume/Low Intensity High Volume/Low Intensity

Microcycle
AS (LT) 5-‐10K pace Amt/Spd, or AlternaSons (see p. Easy Fartlek TR #1 TR #2
TI #1 TI #2 Wednesday
229, Magness) Wednesday 6-‐12' Split 7-‐14' Split
Long Run (LR) Amt/Spd 40/50 40/50 45/55 50/55 45/50 50/55 50/55
Mile LS @
Aerobic Support (AS) @ 5k +/-‐
10"> Goal AP #57
Anaerobic Support (AnS) @

400m +/-‐
Direct Endurance Support (DE) @

3000m +/-‐
Direct Speed Support (DS) @

800m +/-‐ HW #1
Specific Speed (SP)
SS Intervals Progression Run

Steady State (SS) Amt/Spd 40" ϖ 12' @ SS 40" ϖ 15' @ SS
Saturday #1
Alac Sprints (Flat)
CP Hills/Hilly Run
Mileage Goal (minutes) 35/40 35/40 40/45 30/35 40/45 45/50
Cross Country – GPP

Sample Week – Early Founda/on Phase
Cross Country – GPP

Sample Week – Late Foundation Phase
11/12B
(1600m @ >RP/3’ + 1200m @ tempo/1’)
+ (1k @ >RP/3’ + 1200m @ tempo/1’)
+ (800m >RP/3’ + 1k @ tempo/1’)
+ 400m (give me everything you’ve got left)
Cross Country – SPP

In the SPP (intensity phase) the emphasis in workouts shifts to
include steady state runs, fartleks, VO2 max training, and
tempo runs.
This is a period for building strength endurance. The weekly
schedule should include, 1x AP workouts (LI) + 1x Hills/Hilly
Run, 1x SI or MI, 2x Strength, 1x TR, 1-‐2x LR and 1x REST. The
intensity builds throughout the phase.

High Volume/Low Intensity
Microcycle
AS (LT) 5-‐10K pace Amt/Spd, or AlternaSons (see p. 229, Magness) TR #3 Wednesday Tempo Intervals
Long Run (LR) Amt/Spd 70% 50/55 55/60 55/60
5 x 1 mile @ 10k
Aerobic Support (AS) @ 5k +/-‐ Lactate Shuffle
Saturday
Anaerobic Support (AnS) @ 400m +/-‐
Direct Endurance Support (DE) @ 3000m +/-‐
Direct Speed Support (DS) @ 800m +/-‐ HW #2 + SE Monday HW #3 Race Model TBA
Steady State (SS) Amt/Spd Progression Run #2 Progression Run #3

Sample Week – Intensity Phase
11/12 Boys 4x (tailored to 2015 OFSAA XC course)

15’ w/u + All Sets + …
(2 x 200m uphill @ 70%/30”)
+ (2-‐4 x hill loop, @ 80% up & max down/3’)
+ (2 x 200m downhill @ max/30”)
Cross Country – Taper

In the final macrocycle, the intensity increases as the
main competition period begins; Damage Control!

Microcycle
Monday: Choice of Workouts, #1 -‐ 1 mile @ 10k + 1 mile @ 5k + 2 x 1k @ 5k/
AS (LT) 5-‐10K pace Amt/Spd, or AlternaSons (see p. 229, Magness) TI #1
3' #2 -‐ 1200m Breakdown #3 -‐ Easy Run + any porYon of the previous 2
Monday: REST or easy Shakeout. Wednesday: SS Intervals or easy run
Long Run (LR) Amt/Spd 50/55

totalling same volume. Saturday: ConYnuous Tempo + SE
Aerobic Support (AS) @ 5k +/-‐ XC Specific #1 3 x 1 mile

Given the difficulty of the OFSAA race and AO XC being the
following weekend, It may have been becer to use the
week purely as recovery. Many were wasted at AO's.
Anaerobic Support (AnS) @ 400m +/-‐

opYons.
Direct Endurance Support (DE) @ 3000m +/-‐
Direct Speed Support (DS) @ 800m +/-‐
Steady State (SS) Amt/Spd XC Specific #2
Alac Sprints (Flat)

CP Hills/Hilly Run
Mileage Goal (minutes)
11/12B
12-‐15’ w/u + sets #1 & 4 then …,
(1600m @ XC race pace/4’ + 300m @ 1500m track speed/3’)
+ (1200m @ 3k track speed/4’ + 300m @ 800m track speed/3’)
+ (1000m @ 3k track speed/4’
+ 200m @ 800m track speed, end of workout)
Sample 2 Week – Taper

Taper #1 – 12’ w/u + sets #1 & 4 with hurdle hops before strides
+ 12’ c/d with Planks @ 30” and MRTYL/Stretch @ Home
1-‐2 x 2400m alternating Steady State/Race Pace every 400m
+ 3 x 15” hill sprints

Taper #2 – 12’ w/u + all sets ϖ hurdle hops before strides + 2-‐3 x
800m @ >RP/3’
+ 3 x 100m uphill sprints
+ 12’ c/d

Pre Race – 15-‐20 minute w/u + stretching and strides + 10

minutes easy running to conclude.

Blended Workout: 4’ @ tempo pace/4’ easy recovery

+ 2 x 3’ @ race pace/2’
+ 60” @ race pace/ 45” a little faster/ 30” fastest//2’
+ 12’ c/d
Cross Country -‐ Junior AccumulaYon Recovery AccumulaYon Recovery AccumulaYon Recovery Accum. Taper
Phase/Block
High Volume/Low Intensity High Volume/Low Intensity High Volume/Low Intensity
Microcycle
Monday: Choice of Workouts, #1 -‐ 1 mile @ 10k + 1 mile @ 5k + 2 x 1k @ 5k/3' #2 -‐ 1200m Breakdown #3 -‐ Easy Run + any porYon of
Monday: REST or easy Shakeout. Wednesday: SS Intervals or easy run totalling same volume. Saturday: ConYnuous Tempo + SE
AS (LT) 5-‐10K pace Amt/Spd, or AlternaSons TI #2 Easy Fartlek TR #1 TR #2 TR #3 Tempo
(see p. 229, Magness)
TI #1
Wednesday Wednesday 6-‐12' Split 7-‐14' Split Wednesday Intervals
TI #1
Long Run (LR) Amt/Spd 40/50 40/50 45/55 50/55 45/50 50/55 50/55 70% 50/55 55/60 55/60 50/55
Mile LS @ Lactate 5 x 1 mile @ XC Specific

10"> Goal
AP #57 Shuffle 10k Saturday #1
3 x 1 mile
Given the difficulty of the OFSAA race and AO XC being the following weekend, It may have been becer to
Anaerobic Support (AnS) @

400m +/-‐
the previous 2 opYons.
Direct Endurance Support (DE) @

3000m +/-‐
use the week purely as recovery. Many were wasted at AO's.
Direct Speed Support (DS) @ HW #2 + SE HW #3 Race

800m +/-‐
HW #1 Monday Model
TBA
40" ϖ 12' @ 40" ϖ 15' @ SS Intervals Progression Progression Progression XC Specific

Steady State (SS) Amt/Spd SS SS Saturday Run #1 Run #2 Run #3 #2
Alac Sprints (Flat)
CP Hills/Hilly Run
Mileage Goal (minutes) 35/40 35/40 40/45 30/35 40/45 45/50
Ancillary Training
•  When?
•  What?
•  How Much?
Ancillary Training
Strength – core/balance/weights/plyometric
(functional transfer to speed)
(maximum recruitment)
Cross training (bike, elliptigo & pool)
Hills – power/speed/strength
Sport Psychology/Performance Coach
Flexibility/Yoga
Nutrition
Hydration

Ancillary Training -‐ Strength
Ancillary Training -‐ Strength

Ancillary Training
Post Activation Potentiation (PAP)
Functional Strength
2 sessions/week – strength & strength + core
•  ... there may be a performance enhancing effect by incorporating
some intense weight training or plyometric exercises into a warm up
or workout.
•  Motor unit (MU) excitability is heightened, resulting in recruitment of
some high threshold fast MU that would otherwise be inactive.
Ancillary Training
Strength Workouts (muscle endurance)
Leg Circuit (LC) #1: Tuesdays/Thursdays & Saturdays
Before Workouts (Dec. 19 – Jan. 16)
Consistent Tempo 1:1:1 (lower 1: hold for 1: lift in 1)
Progressing with more as strength increases (see plan)

•  Front Lunge ŵ Twist (twist in direction of front leg, alternating legs)
•  Body Squat (½ squat ŵ hands up)
•  Running Step-‐Ups (starting ŵ low step, 1350 leg angle, working to
•  higher step, good running arms)
•  Rocket Jumps (neutral foot)
•  Push-‐Ups ŵ a Clap
•  Lateral Step-‐Up
Ancillary Training
Leg Circuit (LC) #2 = LC #1+
Tuesdays/Thursdays & Saturdays
Before Workouts (LC#2 – Jan. 23 – Feb. 20)
Consistent Tempo 1:1:1 (lower 1: hold for 1: lift in 1)
Progressing with more as strength increases.

•  Single Leg Squat (in running position, or leg extended in front)
•  Scorpions (prone, arms out @ 900, feet to hands)
•  Iron Cross (same as above, but supine)
•  Russian Hamstring (supine, up on arms, one foot on ground,
•  shoot hips up)
•  Body Squats (½ squat)
Ancillary Training
Leg Circuit (LC) #3 = LC #2+
Tuesdays/ Thursdays & Saturdays
Before Workouts (LC#3 –Feb. 27+)
Explosive Tempo 1-‐2:1:<1 (lower 1-‐2: hold for 1: lift in <1)
•  Single Leg Squat (in running position, or leg extended in front)
•  Body Squats (½ squat)
•  Lateral Step-‐Up
•  Rocket Jumps (neutral foot)
•  Mini Hurdle double/single leg hops

Ancillary Training
MRTYL Routine #1: 2x Weekly – Mondays & Wednesdays
•  Clams (raise to 60o angle) – 10x each leg
•  Lateral Leg Raises (raise to 450)
•  Ins and Outs (Donkey Kicks) – 10x
•  Straight Leg Circles on Knee – 10x
•  Donkey Whips – 10x
•  Fire Hydrant – 10x
•  Knee Circle Fwd – 10x
•  Knee Circle Bwd – 10x
•  Low Level Twist – 10x
•  Swimming – 20x
•  Linear Leg Swing – 10x
•  Linear Leg Swing, Bent Knee – 10x
•  + Yoga stretches
(always ends ŵ Big 7/10)
Ancillary Training
MRTYL Routine #2 = MRTYL #1+:
•  Prone: opposite arms, opposite leg lifts

•  Butterflies
•  Medicine Ball – Haybales
•  Medicine Ball – Hamstring Flip
•  Medicine Ball – Catch & Throw
Ancillary Training
MRTYL/Stretch Routine:
•  Lateral Leg Raises (raise to 450) – 10x neutral foot, 10x toe up, 10x toe down
•  Fire Hydrant (lift leg so knee is level ŵ hip and thigh parallel to the
ground) – 20x
•  Low Level Twist ((lying on back, legs @ 450 scissor legs over and under) –
40x
•  Swimming (prone, legs & arms raised, swimming action ŵ legs & arms) –
40x
•  Butterflies – 30x

•  Core Hip Flexor (x3), Lunge position arm overhead and tilt, sitting hands
in front, sitting elbow drop to side.
•  Lying on Back, rotate knees to side, bottom foot on top knee, ITB stretch
•  4 point Piriformis
Ancillary Training

Planks: 2x Weekly Monday/Wednesday
(starting 30”, progressing to 45”, 60” & 90”)
•  Prone
•  Left Elbow
•  Supine
•  Right Elbow
Ancillary Training
Balance Drills

CNS Activation
Ancillary Training
Mental Fitness – I defer to the exper/se of others

“I feel like looking back at the race, even though it would of
felt amazing to come top 7, I still cannot get over how calm I
was and how I've never been less nervous for a race,
surprisingly, compared to where I was a year or so ago. I
honestly don't think I've ever enjoyed racing this much and
I've learnt so much mentally now with how I should think
going into a race because I didn't really expect much or think
too hard about the outcome other than to just race and see
what happens.”

Ancillary Training
Mental Fitness
F.E.A.R./Centering/Scrip/ng
Energy Management
When stressed/nervous we expend a great deal of emotional energy. In situations
like these, it’s useful to step back and become an observer. Relaxation drills, e.g.
centering, are helpful.
Disconnect – step back and observe what is happening to me; F.E.A.R.
(false evidence appearing real)
Choose – choose how you want to respond.
Act – take action which will support your choice.

Imagination
Most sport psychologists agree imagery is the language of performance; it is more
powerful than willpower. As far as your body is concerned, imagery is real.
Alfred Hitchcock used to say that when he finished writing a script, he could see
the whole movie in his mind’s eye.
“You can’t do what you can’t imagine.”

Ancillary Training
Mental Fitness
Imagination/Scripting: 800m
Start off with the gun, positioned up in lead pack, torso in order (tall
and looking strong), have an excellent start, keeping back (don’t go to
the lead) on the first lap, the pace the same as everyone in the lead
pack. I will not expel all ENERGY; keep it controlled. On second lap,
I’ll start to move up (passing one or two people), torso still tall and
strong, breathing controlled, focused on race by not looking at other
distractions (will always keep eyes in one place). On the 3rd lap, my
pace increases in speed, but still in control. I will not panic; my face
will be relaxed and calm. On the 4th lap, the FINAL lap, I will go as fast
as I possibly can, arms pumping high, trying to master form but still
focusing on the race by keeping a controlled state of mind, body, and
form. In the last 100m all left over energy will be used!
Ancillary Training
Mental Fitness
Your Turn:
An athlete you have coached for several years has had little
success since graduating to the senior ranks. He/she still
performs well in local meets, though not at the level of his/
her early promise. A major problem is that the athlete
always “chokes” in the important meets.

What are the possible causes? Suggest strategies which

might help him/her overcome that difficulty.
Seasonal Planning
Know where you’re going!

•  Athlete description and training calendar
•  Competitive calendar
•  Phases/Periods/Blocks
•  How many peaks? 1, 2 or 3?
•  Training objectives and loads
•  Tentative workout schedule

Seasonal Planning – Indoors

Phase/Block
1 2 1 2 3 4 1 2 3 4 1 2 3 4 1 2
Microcycle
AS (LT) 5-‐10K pace Amt/Spd, or Sprint Tempo B Sprint Tempo B2 Sprint Tempo D
Fartlek #141 Foxy Frog Racing
AlternaSons (see p. 229, Magness) Saturday Saturday Saturday
Long Run (LR) Amt/Spd 45-‐60' 45-‐60' + Stuff 45-‐60' + Stuff 35-‐45' 45-‐60' + Stuff 45-‐60' + Stuff 45-‐60' + Stuff 35-‐45'
Lactate
Fartlek2 @ 3k Lactate Trns/Blnd 3k/
Aerobic Support (AS) @ 5k +/-‐ Saturday Shuffle1 #1
AP #5
1500m LS2 LS#6
AP #611 AlternaYon #1 AlternaYon #2 Shuffle2 #1
Wednesday
Anaerobic Support (AnS) APR #51 Wednesday AnT AnT #46 APR #1 Monday AnT Blended #10
Race Modelling
@ 400m +/-‐ (AnS) #47 Wednesday (AnS) #472 Saturday
Direct Endurance Support (DE)

@ 3000m +/-‐
Direct Speed Support (DS) @

Blended #2 Blended #22
800m +/-‐
Steady State (SS) Amt/Spd
(2x60)(2x80) (2x60)(2x80)
Alac Sprints (Flat) 5 x 80m FS
(2x100) (2x100)
3 x 80m FS
CP Hills/Hilly Run 8 x 10" HS 10 x 10" HS 8 x 10" + 1 x 20" 8 x 10" + 1 x 20"
40-‐55' 40-‐55' + Stuff 40-‐55' + Stuff 30-‐40' 35-‐50' 35-‐50' + Stuff 35-‐50' + Stuff 30-‐40'
Seasonal Planning – Outdoors

Taper/Recovery Maintenance
Phase/Block
2 3 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 6
Microcycle
AS (LT) 5-‐10K pace Amt/Spd, or Sprint TP #171 + Speed Easy Run + Fartlek #153
Tempos @ 3k/5k TP #124 Monday Speed Tempos Speed Tempos Tempo Fartlek #152 TP #125
Tempos Pick-‐ups Monday
Long Run (LR) Amt/Spd 45-‐60' + Stuff 45-‐60' + Stuff 35-‐40' 40-‐50'
AnT #54
Wednesday
Anaerobic Support (AnS) @ Blended #2 Event Specific Prep

200m +/-‐ Wednesday Wednesday
Direct Endurance Support (DE) @ Blended #12 Blended #13 AnT #44 AnT #45 AnT #41 AnT #48 AnT #51
1500m +/-‐ Saturday Saturday Saturday Saturday Saturday Saturday Saturday
Direct Speed Support (DS) @ AnT #52 AnT #46 AnT #54
400m +/-‐ Wednesday Wednesday Wednesday
AnT #55 Event Specific Prep Event Specific Prep 800m Taper #2
Specific Speed (SP) CP Saturday CP Saturday Saturday Bld #16 Saturday Monday
Wednesday
Steady State (SS) Amt/Spd
3 x 80m 1 x
Alac Sprints (Flat) (4x100) (150/200) 150 (4x100) (150/200)
CP Hills/Hilly Run 3 x 10" + 3 x 15"
35-‐50' 35-‐50' 35-‐50' 30-‐40' 35-‐45' 40 35 40 40 35 30

Seasonal Planning
Athlete Description and Training Calendar

Identify the parameters around which you’re working:

•  Age & developmental maturity
•  Current fitness status
•  Event demands
•  Number of workouts a week
•  Structure & length of competitive season
•  Where you’re training (what on?)
•  Season’s peak period

If you’re really bold, race the events which matches the focus of
the current block, e.g. 400m AS = 1500m, 400m AnS = 100m.
Seasonal Planning

Identify the parameters around which you’re working.

Where do they fit on the Fast/Slow Twitch Continuum?

It can make a difference to the adaptations they make.

Seasonal Planning

When athletes are not competing, there are:

•  3 directed sessions together per week (VO2 max and/or AnT,
AnPr)
•  2-‐5 sessions (age dependent) of runs at O2 1st threshold of
various lengths (age dependent), depending upon the
intensity of the preceding workout. One session will be
followed/preceded by 15 minutes of Plyometrics
(maintenance)
•  1-‐2 sessions of anaerobic threshold training (AnTT)
•  1 day of rest
Seasonal Planning
Competitive Calendar
Racing Schedule Location Date
Gina Relays Hillsdale April 28-‐30
TDSB Toronto May 18-‐25
OFSAA Toronto June 4-‐6
AO Junior/Senior Windsor July 12/13
Hamilton Twilight McMaster U. June 16
RCLDS London June 21
National Junior/Senior Edmonton July 1-‐5

AO BMY Niagara Falls
National Youth Ste. Therese
Seasonal Planning: Example #1

Dates Months December January February March April May June July
Week Dates
Competitions
Priority
Training Periods
Phases
Macrocycles
Microcycles
Physical Prep Aerobic
Aerobic Cap.
Anaerobic
Speed
Strength
Flexibility
Nutrition
Blood Test
Massage
Peaking Index Volume
Intensity
% Emphasis Physical
Mental
Techniques
Tactics/Strategy
Seasonal Planning: Example #2

Week # Date Macros & Recovery Strength Theme Tuesday Thursday Saturday Race % Load Blocks
1 02/14

2 02/21

3 02/28

4 03/07

5 03/14

6 03/21

5 03/28

8 04/04

9 04/11

10 04/18

11 04/25

12 05/02

13 05/09
14 05/16
15 05/23
16 05/30
17 06/06

18 06/13

19 06/20

20 06/27

21 07/04
Seasonal Planning: Phases

General Preparation Phase (Foundation)

The emphasis is building the foundation for all

subsequent training. It begins with aerobic
conditioning but also aerobic power, strength and
general speed.

•  Increasing total mileage

•  1-‐2 long runs per week (depending on age)
•  Introducing LT & SS runs
•  Anaerobic work in the form of hills introduced
progressively


Specific Preparation Phase

The emphasis switches from general endurance to more

speed endurance and longer aerobic power workouts;
fine tuning of the general endurance and general speed
begin.

•  Mileage is reduced slightly

•  Long runs, LT & SS used only as maintenance
•  More at RP introduced progressively


Competition Phase

It’s all about having the components assemble for peak

performance. The goal is to enhance specific race
endurance and specific speed endurance.

•  Mileage is reduced slightly again

•  Long runs, LT & SS used only as maintenance in
events where it’s of central importance
•  More at RP introduced progressively; e.g. race
modeling workouts
•  Workouts are less dense, more recovery time, and
more time between intense workouts; e.g. 1 intense
workout per week.

Seasonal Planning
The Art of Coaching

•  Periodized (conventional/stepped/consecutive)
•  Concurrent
•  Block
•  Multifaceted
Seasonal Planning
Phases & Periods

Periodization:
The division of the training year/time into periods to outline progression and to
meet training objectives.

Microcycle:
A week of training.

Macrocycle:
A series of microcycles linked together by a training theme.

Mesocycle:
One season.

Training Block:
A training cycle of highly concentrated specialized workloads.
Seasonal Planning
Periodization (conventional/stepped/consecutive)

3:1 Loading Chart

120
100
Percentage of maximum load
80
60
40
20
0
Week1 Week 2 Week 3 Week 4
Series1 60 80 100 50
Seasonal Planning

Seasonal Planning
Training Loads
Intensity Across Easy M icrocycle Intensity Across Hard Microcycle
8 8
7 7
6
Intensity
6
Intensity
5 5
4
4
3
3
2
2
1
1 0
0
M T W T F S S M T W T F S S
Week days Week days
120
% of Maximum
100
80
60
40
20
0
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49
Microcycle #
Seasonal Planning
Phases & Periods – Supercompensation
•  In order to insure a positive training effect,
it is recommended that coaches follow a
3:1 loading ratio.
•  3:1 means three weeks of building
and one week of recovery
*Involution = intensification of production
Seasonal Planning
Concurrent Model
“This is a model where all energy systems and physical characteristics
that are important for achieving the desired end performance are trained
concurrently, throughout the season.”
Greg Wells, Superbodies

+’s: you never lose fitness in any area, long term more comprehensive
overall fitness, change in training stimulus more interesting

-‐’s: slower rate of progress, adaptations blocked when training

incompatible energy systems – ‘interference effect’ – chemical inductors
blunt improvements.

Seasonal Planning
Block Periodization – Training Loads
Its the sequencing of specialized training cycles, i.e.
blocks, which contain highly concentrated workloads
directed to a minimal number of targeted abilities.
Reversibility or Residual Training – This is Key!!!

Refers to the retention of adaptations induced by

training beyond a given time.

Aerobic Endurance 30 +/-‐ 5

Maximum Strength 30 +/-‐ 5
Maximum Speed 5 +/-‐ 3
Seasonal Planning
Block Periodization – Training Loads
Megan's Summer 2009
Build up
120
100
Accumulation
80
Percentage
60 Intensification
40
Taper
20
0 Maitnence
Weeks

Seasonal Planning
Block Periodization – Training Loads (junior)
Athlete A - 800m
Week # Date Races
120
1 December 31 Accumulation
100
2 January 7 Accumulation
80
Accummula 3 January 14 Accumulation
% Load
60
Yon 4 January 21 Intensification
IntensificaY 5 January 28 Intensification
40 on
6 February 4 Intensification
20 Recovery
7 February 11
0
AO (<17)
1 2 3 4 5 6 7 8 9 8 February 18 Accumulation
Week #
Recovery
9 February 25
AO (<20)
Seasonal Planning
Block Periodization – Training Loads (adult)
Senior Indoor 5000m - Block #1
120
100
80
Accummulation
% Load
Intensification
60
Taper
40
20
0
1 2 3 4 5 6 7 8 9 10
Week #
Seasonal Planning
Multifaceted
“No matter how successful you are, change is always good.
There can never be a status quo.” Billy Beane
!
!
!
!
!
! ! ! ! ! ! !
!
! ! ! ! ! ! Specific'
!
!
!
!
!
! ! ! ! !!!!!!!Direct'''''''''''''''Direct!!!!!!!!!!!!!!!! ! !
! ! ! !!!!!!!!!Endurance'' ''''''Speed'
Support'1!' ''''Support'1"'
'''''''''''''''''
''''''''''''''''''''''''''Aerobic''''''''''''''''Anaerobic'
''''''''''''''''''''''''''Support''''''''''''''''''Support'
' '2!' ' ' ''''2" '
''
'''''''''''General'Endurance'''''''''''General'Speed''''''
' ''''' ' ' ' ' Alac'
Seasonal Planning
Taper
Six characteristics common to successful tapers include:
•  The training volume is reduced
•  The training intensity remains high
•  The density of the workout is reduced; increasing recovery
•  The duration can vary between 4 – 21 days
•  Taper workouts are highly specific to the event
•  Maintain muscle tension
Tuesday Thursday Saturday Taper Style
TPR #3 LR AP#35 Linear
TPR #1 Travel National XC Fast Decay

TPR #3 (800m + 600m + 400m + 200m + 400m + 300m)
TPR #1 (1 x 1000m) + (1 x 500m) + (2 x 200m) + (2 x 100m), ŵ 1000m @ goal 3k, 500m @ goal
1500m and 200m @ goal 800m
AP#35 4 x 400m @ 5k/60” + 1 mile @ 5k/60” + 4 x 400m @ 5k/60”
Seasonal Planning
Taper – The Fish Diagram When you’re fit and rested,
At your maximum training fatigue goes away very quickly,
volumes, prior to tapering, and fitness decreases very
you are the fittest. slowly. The bonus is your body
super compensates and times
Your body in drop like lead balloons.
balance.
At your maximum
training volumes, prior
to tapering, your body
is in a maximum
fatigued state.
Seasonal Planning
Your Turn:
Choose one of the following events, 800m or 3000m,
and design three weeks for different parts of their
seasonal outdoor plan; the 1st week in April, the 1st week
in May and the 1st week in June. Your athlete is female,
16 years of age, an accomplished runner and is aiming
to make the OFSAA 800m final at the end of the 1st
week in June.
Seasonal Planning

Final Thoughts

Even though you could plan ‘til the cows come home, you
have to remain flexible.
•  Injuries
•  Illness
•  More recovery is required
PracHce Planning
Blending Energy Systems
Typical Compatible Combinations of Different
Workouts
Aerobic Endurance & Alactic Sprint Ability
Aerobic Endurance & Strength Endurance
Anaerobic (glycolitic) Endurance & Anaerobic

Strength Endurance
Alactic Sprint Ability & Explosive Strength

PracHce Planning
Structure of a Week
•  Generally three workouts a week
•  Don’t be a slave to routine, M/W/S, be open to
other arrangements
•  Speed/Skill should occur early in the week when
athletes are fresh (ideally, but not always possible)
•  Endurance workouts should occur at the end of
the week as they contribute to recovery
•  Core exercises can be part of each workout

PracHce Planning
Structure of a Week
Theme: Anaerobic Support (speed endurance)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
28 29 30 31 1 2 3
20:33 74/74// 52.3/43.6/24.2/ 12//
43/45/45/ 42/43//
26/25/25/25/25// 52.8/43.3/25.2/
11.7//
Long Run ŵ Tempo Workout @ MPS: 2 x

Intervals 5'+4'+3'+2'+1' (2 x 500m @ 1500m) (400+300+200+100)
+ (5 x 300m @ @ 800m and
800m) + (5 x 200m getting faster
faster)

PracHce Planning
Structure of a Prac/ce
INTRODUCTION: What are we going to do today?

WARM UP: Preparing the body to be active

MAIN PART: “Meat” of the practice -‐ skill and energy
system development

COOL DOWN: Decreasing intensity and stretching out

CONCLUSION: Important announcements
PracHce Planning
The Main Part
The main part should be sequenced as follows:
•  New skills or techniques
•  Skills that require balance and coordination
•  Speed
•  Speed endurance
•  Strength
•  Strength endurance
•  Aerobic endurance
•  Skills that have already been learned
•  Flexibility
PracHce Planning
Prac/ce Example
Workout Design

You’re looking to embarrass the body.

Training Stimulus Adaptation (given adequate recovery &
nutrition)

Typical List of Manipulators for Progression

•  Repetition distance
•  Total volume
•  Rest between interval (density)
•  Speed
PracHce Planning
Prac/ce Example
Workout Design

You’re looking to embarrass the body.

Training Stimulus Adaptation (given adequate recovery &
nutrition)

However, you can challenge the runner in many other ways!
•  Speed within the repetitions, e.g. 2400m alternating SS & RP every
400m
•  Recovery Length (between reps and sets)
•  Recovery Activity (standing/jogging/roll on)
•  Terrain (hill/soft/hard/variable)
•  Surges
•  Stuff (inserting hills, sprints, plyometric into a repeat)
•  Fasting (simulating glycogen depletion)

PracHce Planning
Prac/ce Example #1
Indoor800m/AS&AnS/Block#2/Wk2of4/MedèHigh/2nd Time
w/u = 15’ + all sets

(2-‐3 x 200m @400m/2’ + 300m//5’)
(2-‐3 x 150m faster/1.5’ + 250m//5’)
(2-‐3 x 100m faster/1’ + 200m//5’)
+ Planks @ 80”
+ 15-‐20’ c/d

Post Workout:
•  High carbo snack + energy drink
•  Ice Bath?
•  High carbo dinner
PracHce Planning
Prac/ce Example #2
Outdoor800m/DE&DS/Block#2/Wk3of5/Med/1st Time
w/u = 10’ + Leg Circuit + sets #1 & 4

(600+400+300+200+200+100 ϖ same distance recovery//4’)
(300+200+100+50+50 ϖ same distance recovery)
+ Planks @ 70”
+ 15-‐20’ c/d

Post Workout:
•  Ice Bath?
PracHce Planning
Prac/ce Example #3
Outdoor800m/Specific/Block#3/Wk1of3/Low/1st Time
w/u = 15’ last ϖ 5’ @ tempo + Hybrid Leg Circuit + all sets
2 x (500m @ 800m goal/100m walk + 200m kick/6-‐8’)
+ Planks @ 70”
+ 15-‐20’ c/d

Post Workout:
•  Ice Bath
Practice Planning
The Art of Coaching
Be Creative!
Boring Example!!
Experiment!! •  3 x (6x400 @ 3000m/45”//3’)
Interesting Example!!
•  5’ pick-‐up in w/up
•  3-‐6 x mile/2-‐3’ alternating 3k/10k/5k/10k
every 400m
•  3 x 30-‐40” hill/jog back recovery
Race Management
Day of Compe//on
“Taking care of business/I’m in Control”

See Handout
Race Management
Coach’s Role

Your job is to eliminate all possible stress!

•  Remind athlete’s to focus on their “script”
•  F.E.A.R.
•  Confidence comes from knowing you’ve done
the work.
Club Coach
Some useful resources:
Books
Periodization: Theory and Methodology of Training, Tudor Bompa
Block Periodization: Breakthrough in Sport Training, Vladimir Issurin
Tapering and Peaking for Optimal Performance, Inigo Mujika
The Education of a Coach, David Halberstam
They Call Me Coach, John Wooden ŵ Jack Tobin
Superbodies: Peak Performance Secrets From the World’s Best Athletes,
Greg Wells
The Science of Running, Steve Magness
Training For Young Distance Runners, Larry Green & Russell Pate

Club Coach

Websites
Canadian Sport Centre Ontario (CSC Ontario), www.csontario.ca
Coaches Association of Canada, www.coach.ca
The Canadian Athletics Coaching Centre, www.athleticscoaching.ca/
International Association of Athletic Federations (IAAF), www.IAAF.org
Notre Dame University Strength & Conditioning Videos,
www.und.com/strength/nd-‐strength-‐examples.html
New Interval Training, http://www.newintervaltraining.com/
New York Road Runners, http://www.nyrrfoundation.org/ycr/ars/index.asp
Coach Jay Johnson, http://www.coachjayjohnson.com/

Club Coach
Middle Distance
Articles:
David Vidal, “Improving Steeplechase Results”
Chick Hislop, “Steeplechase Technique”
Jeff Hess, “Steeplechase Training & Technique”
David Harmer, “Unravelling the 800-‐Meter Race”
Paul Schmidt, “Tactics in Middle Distance Running”

Club Coach
Middle Distance
Thank You & Good Luck!
davidchristiani@centraltorontoac.ca

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Club Coach 2014 December 6&7, 2014

23 23.4 Rudisha 1:42.15

23.9 Makhlouﬁ 1:42.61

27.8 Semenya 1:55.28

28.3 Bishop 1:57.02

800m Pacing Strategy

800m Pacing Strategy

Many distance runners and

Water Jump Progression:

For further information Google:

2nd 3 weeks = +1.6%

Energy Systems Review

Energy Systems Review

• Aerobic Power/VO2 Max/Aerobic Capacity

Energy Systems Review

From the “Ingredients List”, this energy system would

Energy Systems Review

From the “Ingredients List”, this energy system would

Energy Systems Review

From the “Ingredients List”, this energy system would

Energy Systems Review

• Aerobic Power/VO2 Max/Aerobic Capacity

Warm Up & Cool Down

Warm Up & Running Drills

Warm Up & Running Drills

Warm Up & Running Drills

Warm Up & Running Drills

Warm Up & Running Drills

Other Running Drills

Cross Country – GPP High Volume/Low Intensity High Volume/Low Intensity

Anaerobic Support (AnS) @

Direct Endurance Support (DE) @

Direct Speed Support (DS) @

Speciﬁc Speed (SP)

SS Intervals Progression Run

Alac Sprints (Flat)

Mileage Goal (minutes) 35/40 35/40 40/45 30/35 40/45 45/50

Cross Country – GPP

Cross Country – GPP

Cross Country – SPP

Cross Country – SPP

Long Run (LR) Amt/Spd 70% 50/55 55/60 55/60

Anaerobic Support (AnS) @ 400m +/-­‐

Direct Endurance Support (DE) @ 3000m +/-­‐

Speciﬁc Speed (SP)

Cross Country – SPP

11/12 Boys 4x (tailored to 2015 OFSAA XC course)

Cross Country – Taper

Cross Country – Taper

Long Run (LR) Amt/Spd 50/55

Aerobic Support (AS) @ 5k +/-­‐ XC Speciﬁc #1 3 x 1 mile

Anaerobic Support (AnS) @ 400m +/-­‐

Direct Endurance Support (DE) @ 3000m +/-­‐

Direct Speed Support (DS) @ 800m +/-­‐

Speciﬁc Speed (SP)

Steady State (SS) Amt/Spd XC Speciﬁc #2

Alac Sprints (Flat)

Cross Country – Taper

Sample 2 Week – Taper

Pre Race – 15-­‐20 minute w/u + stretching and strides + 10

Blended Workout: 4’ @ tempo pace/4’ easy recovery

Mile LS @ Lactate 5 x 1 mile @ XC Speciﬁc

Anaerobic Support (AnS) @

•  Aerobic Power/VO2 Max/Aerobic Capacity

•  Aerobic Power/VO2 Max/Aerobic Capacity

Anaerobic Support (AnS) @ 400m +/-‐

Direct Endurance Support (DE) @ 3000m +/-‐

Aerobic Support (AS) @ 5k +/-‐ XC Speciﬁc #1 3 x 1 mile

Anaerobic Support (AnS) @ 400m +/-‐

Direct Endurance Support (DE) @ 3000m +/-‐

Direct Speed Support (DS) @ 800m +/-‐

Pre Race – 15-‐20 minute w/u + stretching and strides + 10

Ancillary Training -‐ Strength

Ancillary Training -‐ Strength

•  Prone: opposite arms, opposite leg lifts

35-‐50' 35-‐50' 35-‐50' 30-‐40' 35-‐45' 40 35 40 40 35 30

Gina Relays Hillsdale April 28-‐30

TDSB Toronto May 18-‐25

OFSAA Toronto June 4-‐6

National Junior/Senior Edmonton July 1-‐5

•  Increasing total mileage

•  Mileage is reduced slightly

•  Mileage is reduced slightly again

-‐’s: slower rate of progress, adaptations blocked when training

Aerobic Endurance 30 +/-‐ 5