High School Distance Training Developing the 3200 m

High School Distance Training: Developing the 3200 m Runner David Halliday Director of Track & Field and Cross Country Flagler Palm Coast High School 2016—OAT/CCC Track & Field Clinic

Dave Halliday 22 Years as a Head Track & Field and Cross Country Coach, the last 12 at Flagler Palm Coast HS. 4 x State Championship Teams, 2 x Runner-Ups 55 x Collegiate Scholarship Athletes 3 x State of Florida—Coach of the Year 2014—Brooks’ Most Inspiring Coach (Top-25 finalist) Chairman for Florida Track & Field Coaches’ Association (2008 -2015) Executive—Vice President: USATF—Florida (2008 -2015) USATF—Level 2 &3 Certified Inducted into the Florida Athletic Coaches’ Association— 2015

High School Distance Training: Developing the 3200 m Runner Definition of Events Coaching Philosophy Warm-up Ancillary Training: § § Weight Training Circuit Training Plyometric and Core Training Med-Ball Training Types of Training Phases: § § Summer Program Cross Country Season Winter Program (Transition) Track Season

The 3200 m Runner 3200 meters (also 5 k) – VO 2 Max Race – Aerobic Efficiency Critical – Aerobic Power Critical – Lactate Tolerance Critical – Anaerobic Power – Race Distribution

Aerobic & Anaerobic Contributions in Endurance Running Events Event 800 Meters 1500 -1600 Meters 3000 -3200 Meters 5000 Meters 10, 000 Meters Aerobic 40% 50% 70% 80% 90% Anaerobic 55% 48% 30% 20% 10% Alactic 5% 2% <1% <1%

3200 m Philosophy You need good 3200 m runners for the track team as well as building your XC team. Recruit and find quality, athletic 3200 m runners Types of 3200 m runners: – Distance Oriented: 5 k/3200 m Group Loves Cross Country and the 5 k! Will Run the 3200 m and the mile usually, or may run the 800 out of necessity, or just best at it on the team – Mid-Distance: 1600 m-3200 m Group Will run the 3200 m, the 1600, maybe even the 800 m Usually needs convincing to run the 3200 m

3200 m Philosophy cont. Ø Create separate training groups for your 1600 m/3200 m and your 3200 m/5 k runners Ø You may have some runners float in and out of the two groups Training Groups: – 1600 m/3200 m – Distance Oriented— 3200 m/5 k

3200 m Philosophy cont. Try to have your distance runners become multi-dimensional…make them MORE athletic! More strength training!, more sprint training! – They need to be able to run more than one event: they should be able to run the 5 k, 3200 m, 1600 m, BUT also the 800 m, and 4 x 8. Remember, it helps if your distance runners have good foot speed – Quote from Brooks Johnson: “Speed kills…it kills whoever does not f***ing have it!”

3200 m Training Progression General Aerobic Fitness – Aerobic Threshold/Lactate Threshold Specific Aerobic Fitness – Lactate Threshold/VO 2 Max General Anaerobic Fitness – Lactate Tolerance Specific Anaerobic Fitness – Lactate Tolerance at Race Levels Specific Critical Zone

High School Distance Training: Developing the 3200 m Runner v. Seasons and Phases of Training ØOff-Season = summer track or base xc ØCross Country Season (or fall prep/football) ØTransition Phase (from XC to Track) ØGeneral Prep ØPre-Competitive Phase ØPeaking/Championship Phase

Off-Season/Summer Program Vital for growth and development of distance runners and a XC program. Must follow a philosophy Rigid/Organized Practices vs. Team Organized Ø Off-Season = summer track or base xc? Ø June – August – Depends on the individual – Some running in post-season ie. New Balance Outdoor Nationals – Then some needed down time – Then much needed base mileage How much depends on the individual Hopefully, running with or a part of the XC team

Cross Country Season Must develop a sound training regimen based on sound training principles. Plan for the season, plan for the year. Periodization a must Team Training Philosophy vs. Individualization Ø Cross Country Season (or fall prep) Ø September - November Running cross country never hurt anyone – (I don’t think) Good team work skills Increase mileage Increase cardiovascular endurance “Capillarization” Increase leg strength Improve toughness

3200 m –Transition/Winter Program Winter/Transition Program is imperative for a successful transition from xc to track. Plan, plan, plan! Various Methods available Rest and recovery time? Need for a physical and mental break after XC Physiological plan to maintain fitness Mental Plan to maintain freshness Weight Training (3 -5 x week) Hill Running (3 -types) Testing…time trials and tests

3200 m –Transition/Winter Program Ø Transition Phase (from XC to Track) Ø November-January Such a huge key to success on the track Some kind of organized plan or formal workouts during the in between months Increase muscular strength Increase base mileage Increase flexibility More strength v Weight Room (strength) Ø Sebastian Coe Weight Routine Ø Pullovers—great for increased lung capacity Ø Squats: 6 x sets (increased wt. each set starting at BW) Ø 15 -15 -15 -10 -10 -5 v Hills Improvement in: lot’s of them… 400’s down to 50’s ü Stride length ü Stride frequency ü Coordination ü Power & muscle elasticity

Track Season When do you start? What is your focus? What is your team’s focus? Individualization vs. Team Training Indoors, Outdoors, National Competition? Distance Training vs. Mid-Distance Training Planning Training toward District, Region, and State. Selecting/choosing which events to run?

Aerobic Training Aerobic Threshold – Heart Rates of 130 -150 Beat per Minute – Fatty Acid – 65% VO 2 Max

Anaerobic Threshold Lactate Threshold 150 -180 Beats per Minute 85 -90% VO 2 Max

Anaerobic Training Anaerobic Alactic – Creatine Phosphate – ATP – 6 -7 Seconds Anaerobic Glycolytic – Glycogen – Lactic Acid – 7 -90 Seconds

Critical Zone Race Demand = Race Success Important Parameters Necessary – Physiological Parameters – Biomechanical Parameters – Psychological Parameters

VO 2 Max Defined Infrastructure for aerobic exercise Higher values are desired 80 -85% aerobic 20 -15% anaerobic Capacity for aerobic exercise

VO 2 Max Aerobic Power Heart Cardiac Output = HR x SV Vo 2 Max = HR x SV x A-vo 2 diff 180 – 190 Beats per Minute

% of VO 2 Max Event 800 Meters 1500 -1600 Meters 3000 -3200 Meters 5000 Meters 10000 Meters % of VO 2 Max 120% 110% 102 -100% 97% 92%

Types of Training: Continuous Running Aerobic Threshold – 130 -150 bpm – 45 minutes – 2 hours – 65% VO 2 Max Lactate Threshold – 160 -180 bpm – 20 -60 minutes – 70 -85% VO 2 Max

Types of Training: Continuous Running-Examples Aerobic Threshold – 8 -15 miles easy @ <150 bpm – 65% VO 2 Max (8: 00 per mile) Lactate Threshold – 4 -10 miles @ steady @ 170 bpm – 85% VO 2 Max (6: 30 per mile)

Estimating LT Pace Using Daniels’ Tables Mile PR 2 -mile PR Training Pace 6: 20 13: 28 6: 00 12: 52 5: 40 12: 05 5: 20 11: 26 5: 00 10: 43 4: 40 10: 00 4: 30 9: 37 4: 20 9: 18 4: 10 9: 05 Approx LT Diff 7: 45 7: 25 7: 00 6: 40 6: 15 5: 55 5: 40 5: 25 5: 10 1: 25 1: 20 1: 15 1: 10 1: 05 1: 00

The argument for threshold work: --Work at threshold allows for the most stimulus to adapt the aerobic system, with the least amount of stress on the legs. --This allows for multiple threshold sessions to be completed in a week (or better pace on ez days

Types of Training: Interval Training Short Reps High Volume Multiple Sets Low to High Intensity Incomplete Recovery 1/3 of Complete Recovery Aerobic/Anaerobic Efficiency

Types of Training: Interval Training-Examples 10 x 400 meters @ 75 Seconds with 90 seconds between reps 20 x 200 meters @ 35 -37 Seconds with 90 seconds between reps 10 x 800 meters @ 3: 00 minutes with 3 minutes between reps 3 x 4 x 400 m @ 72 seconds with 60 seconds between reps and 3 minutes between sets

Types of Training: Repetition Running Long Reps High Intensity Near Complete Recovery Race Development Aerobic/Anaerobic Power

Types of Training: Repetition Running-Examples 2 x 1000 meters @ 1500 meter pace with 20 minutes between reps 4 x 400 meters @ 800 meter pace with 15 minutes between reps 3 x 1 mile @ 5000 meter pace with 10 minutes between reps

Fartleks and Roll-On Recoveries Multi-paced training Peter Thompson – New Interval Training – Roll-On Recovery Benefits: – more mitochondria – – – more efficient mitochondria more efficient MCTs raised OBLA or Lactate Threshold improved running economy increased v. VO 2 max increased tlimv. VO 2 max. – Better Fartleks

General Prep Sample Week: Sunday: Monday: Long Run 20 or 24 minute Fartlek/Alt Miles/ Stepping Stone Runs Tuesday: Recovery Run (60 -70 minutes) Wednesday: Hills (longer ) Thursday: Recovery Run (60 -70 minutes) Friday: Flying 40’s or 20 x 200’s Saturday: – early = Recovery Run (60 minutes); – late = A. T. Run (4 -miles)

3200 m Training Pre-Competitive Phase Ø January – February ü Workouts gauged towards longer repeats and intervals ü Intervals: best method for improving aerobic and anaerobic power; rhythmical running from (: 30 sec. – 3 min. ) Race Pace (rp) – 400 m -1600 m Slower than rp – 600 m -2400 m Faster than rp -200 – 800 Examples: 16 -20 x 100; 12 -16 x 200; 4 -6 x 400; 4 x 600 ü Repeats: basis for strength endurance; done @ or a % of Vo 2 Max Distances: 800 m, 1 k, mile, 2 k Examples: 4 x mile; 6 x 1 k; 3 x 2 k; 8 x 800 ü Weights, weights ü LT/AT runs are a must during this phase

Pre-Competitive Phase Sample Week: Sunday: Monday: Long Run Stepping Stone/Progression Runs Fartleks Tuesday: Recovery Run (60 minutes) Wednesday: Repeats: 4 x 1200 m; 8 x 1, 000 m Thursday: Recovery Run (60 minutes) Friday: New Interval Training 8 -12 x 300 (alt paces) with 100 m roll-on recovery 3 x 400 (paces 3200 -5 k-1600 m-3200) with 100 m roll-on recovery/400 roll-on Saturday: – early = Recovery Run (60 minutes); – late = A. T. Run (4 -miles)

FPC WORKOUT (DISTANCE) EARLY SEASON Pre-Competitive JANUARY 31 – FEBRUARY 6, 2011 MICRO 10 MONDAY (31): 45 -MINUTE MEDIUM EFFORT RUN 25 X GRASS HILLS @ the Animal Land Bridge Leg WTS. TUESDAY (1): LONG WARM UP 50/50 MILE (@ TRACK) RECOVERY RUN (70 minutes) HURDLE DRILLS (8 HURDLES) 10 x grass strides (barefoot) COOL DOWN WTS = Upper Body + (2 x 25 Med-Ball sit-ups ) WEDNESDAY (2): LONG WARM UP 8 x 1000 m (tempo pace/: 90 recovery) 4 x 100—FAST COOL DOWN WTS = Lower Body THURSDAY (3): (@ BULOW) RECOVERY RUN (70 minutes) HURDLE DRILLS (8 HURDLES) 10 x grass strides (barefoot) COOL DOWN WTS = Upper Body + (2 x 25 Med-Ball sit-ups ) FRIDAY (4): 3 x 400 (paces 3200 -5 k-1600 m-3200 with 100 m roll-on recovery/400 roll-on SATURDAY (5): TEMPO RUN @ Coach’s House (7: 00 am) SATURDAY (5): TEMPO RUN @ Coach’ SUNDAY (6): Long Run (recovery)

3200 m Training Competitive Phase March – April ü Continue AT runs ü Shorter repeats ü Interval Training (HR above 180 bpm) 4 x 1200 5 x 800 5 x 1 k 2 k-1600 -1200 -800 -400 4 -5 x 400 (all-out) 3 -4 x 600 (rp) ü Speed Endurance: designed to produce a quality performance with presence of lactate and H+ ions v I. E. Race Simulation (quality work); change gears ü Broken 1, 000 m/or 800 m’s; alter #’s, rest, or time ü 3 x (3 x 300) - 100 m jog recovery ü 600 m or 500 m Breakdown - 100 m jog recovery ü Critical Zone Training ü 600’s (1 st 400 m in prescribed time, then kick)

Competitive Phase – Sample Week: Sunday: Monday: Long Run 4 x 1200 m (rp) 5 x 800 (rp) 10 -12 x 400 3 x 1 k + 3 x Broken 1 k (500 -300 -200) Tuesday: Recovery Run (60 -70 minutes) Wednesday: – Early = Repeats: 4 x mile; 5 -6 x 1, 000 – Late = Speed Endurance or Acceleration workouts Thursday: Friday: Recovery Run (60 minutes) Race prep: – 30 -45 minutes + 6 -10 x strides (100 -200) Saturday: – Meet or A. T. Run (4 -miles)

FPC—Distance WORKOUT: (3200 m/1600 m ) MID-SEASON - COMPETITION PHASE MARCH 24 - 30, 2014 MICRO 18 SPRING BREAK WEEK (PRACTICE AT 8: 00 am) MONDAY (24): OFF TUESDAY (25): LUNGE MATRIX + Acceleration Warm-up + Pedestals + Hurdle Drills 3 x (3 x 300 m) (100 m roll-on recovery/300 m roll-on recovery after each set) Paces – TBA FLUSH-OUTS + 20 -MINUTE RUN 4 x 30 m Sleds (on the back field) Olympic Lifts: POWER CLEAN – 2 x 5; PUSH PRESS– 3 X 5; SQUATS– 3 X 5; INCLINE BENCH – 3 X 5; CALF BOUNCES– 2 X 20; STEP UPS– 2 X 15 WEDNESDAY (26): Acceleration Warm-Up + Hurdle Drills RECOVERY RUN 60 min + 1 x Broken 800 (4 x 200) Speed: B-: 29; G-: 35. Rest: 30 sec. + Speed Cord (2 x/2 x) 400 m COOL DOWN + Group Rope Stretch –VIDEO – Weight Room GENERAL STRENGTH: Hang Cleans 4 x 6; BENCH PRESS – x 12 -10 -8 -6; MILITARY PRESS – 4 X 10; DUMBBELL FLYS – 4 X 10; 2 X : 30 SEC PLATE ARM PUMPS; 2 X : 30 SEC. HEAVY ROPE (ALTERNATING WAVES); 5 X MINUTE PLANKS THURSDAY (27): ACCELERATION WARM UP + Pedestals + DYNAMIC HURDLE DRILLS – 60 minutes Sprint-Float-Sprint: (SFS) 3 x 90 m (50 m-sprint-20 m float to the 70 m -20 m sprint to the 90 m) FOOT/FOOT DRILLS: Barefoot 400 m COOL DOWN + Group Rope Stretch –VIDEO – Weight Room Med-Ball Circuit FRIDAY (28): COMPETITION Warm Up 2 x Wicket Drill from Blocks 50 min. + (SFS) 3 x 80 m (45 m-sprint-20 m float to the 65 m -20 m sprint to the 80 m) 4 x 800 hand-offs Cool-Down SATURDAY 29): COMPETITION @ the UNF Invitational SUNDAY (30): OFF

3200 m Training Peaking/Championship Phase April-May (June? ) ü Short repeats ü Speed Endurance/Race simulation workouts 3 x 600 @ goal pace Tempo Mile + 2 x Broken 1, 000 s + Tempo Mile ü Acceleration Workouts 100 -200 m Acceleration Workout (100 -110 -120 -130 -140 -150 -160 -170 -180 -190 -200) 200 -300 m Acceleration Workout (200 -220 -240 -260 -280 -300) ü Peaking Workouts 2 k-800 m ü Staying sharp ü 200’s

Dynamic Warm-Ups LONG WARM UP (Dynamic) START WITH 800 M JOG (2 LAPS) AT TALK PACE 8 X 100 M BUILD UP RUNS (4 X 100 WALKING; 4 X 100 ACCELERATIONS) WALK 100 M WHILE DOING ARM SWINGS AND LUNGES FOR 50 M (4 X) BUILD UP 100 M (ACCELERATE) (4 X) SPEED DRILLS FOR 30 M (2 X) 2 X 30 M BUTT KICKS 2 X 30 M STRAIGHT LEG SHUFFLE 2 X 30 M A SKIP 2 X 30 M KARIOKA 2 X 30 M B SKIP 2 X 30 M SKIPPING WITH ARM SWINGS 2 X 30 M LUNGES (FRONT AND SIDE) 2 X 30 M A RUN/HIGH KNEES HIP MOBILITY CIRCUIT 10 X LEG SWINGS (FRONT TO BACK) 10 X LEG SWINGS (SIDE TO SIDE) 10 X SQUATS PEDASTALS AND EXTENSORS (10 X EACH LEG) 4 X 50 M ACCELERATIONS/STRIDES (prior to actual workout)

COMPETITION WARM UP PART 1 (In Flats) 8 X 100 M TURN-AROUND EASY JOG ON GRASS 12 X ANKLE STRETCHES (ANKLE FLEXORS AND BOUNCES) STANDING ALTERNATE TOUCHES 5 X SIDE STEPS FACING DIFFERENT DIRECTIONS BUTT KICKS WITH JOG OVER A 100 M DISTANCE UPPER BODY ARM CIRCLES (10 REPS) HIP (WAIST) CIRCLES (10 REPS) ACHILLES STRETCHES (LEANING AGAINST OBJECT)(10 REPS) A SKIP TO FRONT AND SIDE WITH JOG FOR 100 M ARM CIRCLES (ROTATIONS) PEDASTALS x 5 EXTENSORS x 5 LEG SWINGS (FRONT TO BACK, SIDE TO SIDE) 10 X A SKIPS FOR 50 M B SKIPS FOR 50 M HIGH KNEES FOR 50 M C SKIPS FOR 50 M PART 2 (In Spikes) 50 M ACCELERATION - INCREASE SPEED AFTER 20 M 50 M ACCELERATION-SHORT STEP FREQUENCY AND FAST HANDS

PEDESTALS u u u Leg Lifts x 10 each Side Leg Lifts x 10 each Fire Hydrants x 10 each Scorpions x 10 each Karate Kicks x 10 each OTHERS BASED ON BODY POSOTION: PRONE – STOMACH, ELBOW STAND, SINGLE LEG RAISE SUPINE – BACK, ELBOW STAND, SINGLE LEG RAISE PRONE – STOMACH, HAND STAND, SINGLE LEG RAISE SUPINE – BACK, HAND STAND, SINGLE LEG RAISE LATERAL – SIDES, ELBOW STAND, SINGLE LEG RAISE LATERAL – SIDES, HAND STAND, SINGLE LEG RAISE PRONE – BACK, ELBOW STAND, BENT KNEES, HIP RAISE SUPINE – BACK, BENT KNEES, HIP RAISE CRUNCH – LOW REACH WITH TWIST

HURDLE DRILLS AND TECHNIQUE DRILLS SET UP FOR HURDLE DRILLS: 6 -10 HURDLES SPACED CLOSE TOGETHER WITH A HEIGHT OF 30’ HIGH FOR BOTH MALES AND FEMALES (33’ CAN BE USED FOR THE MORE ADVANCED ATHLETES) HURDLE WALK OVERS (Hips always pointing forward/on balls of feet) CAN-CANS (left then right) OVER AND UNDER HOPS OVER HURDLES

Strength Training I. III. IV. Weight Training Circuit Training Medicine Ball and Core Training Plyometrics

Weight Training Summer Cross Country Winter Track

Summer/XC - F. P. C. Distance Weight Routine Monday & Wed. *Lower Body Exercise Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Squats ____x 15 ____x 10 ____x 5 Calf Raises ____x 20 Lunges ____x 20 Dead Lifts ____x 15 Step-Ups ____x 15 Leg Extensions ____x 15 Leg Curls ____x 15 May substitute Box Squats ____x 15 DB Calf Bounces ____x 20 Tuesday & Thursday *Upper Body Exercise Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Bench Press ____x 12 ____x 10 ____x 8 ____x 6 Military Press ____x 10 Upright Rows ____x 12 Bicep Curls ____x 10 Tricep Curls ____x 15 Close-grip Push-ups ____x 25 w/10 lb. plates = Flys (w/plates) ____x 12 w/5 lb. plates = Sprint. Arms w/plates x 1 min. w/curl bar = Chest Pullover ____x 10

FPC Middle Distance & Distance Weight/Strength Routines - PRE-SEASON PHASE 1: GENERAL PREP—CONDITIONING December 15 – 19, 2014 MICRO 3 *THE DURATION OF THIS PHASE WILL BE 8 WEEKS. YOU WILL ONLY USE 40% OF YOUR BODY WEIGHT TO DO THE WEIGHT WORKOUTS (I. E. IF YOU WEIGH 130 LBS, 130 X. 4=52 LBS FOR WEIGHT USED). THERE WILL BE ANYWHERE FROM 6 -9 STATIONS AND W E WILL ONLY BE IN THE WEIGHTROOM FOR 30 -40 MINUTES AT THE MAX, IN OTHER WORDS THAT IS HOW THIS SHOULD TAKE YOU WILL ONLY HAVE 90 SEC (1: 30) BETWEEN EXERCISES AND 2 MINUTES BETWEEN STATIONS. MONDAY (15): POWER CLEANS PUSH PRESS SQUATS INCLINE BENCH PRESS CALF RAISES STEP UPS TUESDAY (16): HANG CLEAN BENCH PRESS SINGLE LEG SQUATS MILITARY PRESS UPRIGHT ROWS DB or PLATE FLYS PUSH-UPS DIPS PLATE ARM PUMPS HEAVY ROPE 5 X MINUTE PLANKS – 4 X 6 – 4 X 12 – 4 X 15 – 4 X 12 – 4 X 6 – 4 X 12 – 4 X 12 – 1 X 15 – EACH (Regular, Incline, Decline) – 2 X 12 – 2 X : 30 SEC – 1 X : 30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-to-Side Waves)

WEDNESDAY (17) : BRIDGE WORKOUT (Core only) THURSDAY (18): (SAME as Tuesday) HANG CLEAN – 4 X 6 BENCH PRESS – 4 X 12 SINGLE LEG SQUATS – 4 X 12 SHOULDER PRESS – 4 X 12 UPRIGHT ROWS – 4 X 12 DB or PLATE FLYS – 4 X 12 PUSH-UPS – 1 X 15 – EACH (Regular, Incline, Decline) DIPS – 4 X 12 PLATE ARM PUMPS – 2 X : 30 SEC HEAVY ROPE – 1 X : 30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-to-Side Waves) 5 X MINUTE PLANKS FRIDAY (19): (SAME AS MONDAY) POWER CLEANS – 4 X 6 PUSH PRESS – 4 X 12 SQUATS – 4 X 12 INCLINE BENCH PRESS – 4 X 12 CALF BOUNCES – 4 X 15 *INSTEAD OF STEP UPS TODAY, DUE JUMP ROPE – 4 X 10 SEC W/ 20 SEC REST

Circuits Leg Circuit Or - Body Weight Squat - Lunge - Walking Lunges - Step-ups - Jump Squats x 20 Reps x 20 (10 Reps Each Leg) x 40 (20 Each Leg) x 20 (10 Reps Each Leg) x 20 Reps Core Circuit - Landmine - Two Position Sit-ups - Physio-ball kickback - Big Circle - Ab Roller (or wheel) x 20 x 10 each direction x 10

General Strength Endurance Circuit (30 second work 10 second transition) (Early Season = 2 -4 x Circuit; Late Season = 1 x Circuit) § Push-ups (30 sec. ) Jump Rope (30 sec. ) Body Squats – Jump Rope Pull-ups – Jump Rope Lunges – Jump Rope Med-Ball Chest Pass – Jump Rope DB Combo (Curl & Press) – Jump Rope Squat Thrusts – Jump Rope Big Circle (Med-Ball) – Jump Rope Lateral Lunge (R then L) – Jump Rope Step-ups (12”-14” box) Step-ups (12” -14” – Jump Rope Dips (b/n benches) – Jump Rope Lateral Step-ups – Jump Rope Crunches – Jump Rope Quick Feet (on a step/stair) – Jump Rope Hurdle Jumps – Jump Rope Burpees – Jump Rope

Field Circuit (Infield) Squat Thrusts Skip 50 meters Push-ups Skipping backward with 1. 5 arm swings 50 meters Body Weight Squat Backward Run 50 meters Med-Ball Chest Pass Side Step 50 meters Burpee Skipping forward with 1. 5 arm swings 50 meters Lunges High Skip 50 meters Step-ups Run 200 -300 meters depending on the event *Almost always run 1 st, circuit 2 nd *XC season (General and Field)= Do as many circuits as you can in 20 min *

Med-Balls 1. 2. 3. 4. 5. 6. Overhead Pass: Chest Pass: Underhand Pass: Squat-Chest Pass Back-Overhead Pass Back-to-back twists: x 10 x 10 x 25 to the left x 25 to the right 7. Ball sit-ups: x 25 (2 sets) 8. Leg lifts: x 25 9. Leg throw-downs: x 25 10. Alternate plyometric push ups and crunches 2 sets x 25

Sources and Suggested Readings “Road to the Top” – Joe I. Vigil, Ph. D. (1995) “Training Distance Runners” – David Martin & Peter Coe (1991) “FACA XC – Distance Presentations” – Scott Christensen (2012) Training Distance Runners – by Jack Daniels Periodization of Strength – by Tudor Bompa USA Track Field –Coaches Education – Level 1 – Certification (broad & general) – Level 2 - Certification (sciences & event specific area) – Level 3 - Certification (event specific-high performance) – Advanced Summits

High School Distance Training: Developing the 3200 m Runner Any questions? Dave Hallidayd@flaglerschools. com davetrackgator@gmail. com 386 -931 -2449