Presentation on theme: "Jason Wells Circleville HS & Mike Hartley Logan Elm HS."— Presentation transcript:
Jason Wells Circleville HS & Mike Hartley Logan Elm HS
A lot of coaches know the ingredients but very few know the recipe. --Mark Wetmore, Colorado The reason most people fail is that they trade what they want most for what they want at the moment. A few of my favorite quotations In times of crisis, you will not rise to the occasion but default to your level of training.
What are the ingredients? Energy SystemsTypes of workoutsPace and rest Anaerobic Alactic (Phosphagen)14% 100s 133s Faster than race pace Lots of rest Anaerobic Lactic (Glycolytic)48% 300s 3-1-3 2-1-1 A lot of race pace Various rest intervals Aerobic38% Easy running 90:10 Conversational to steady state pace Clyde Harts energy systems Speed endurance Tempo endurance Strength endurance Endurance Running Power speed Event running Speed Strength Energy System Link #1Energy System Link #2Energy System Link #3
Offseason plan Circleville Run 5 days/week. Lift!!! Monday8 to 12 minutes of 90:1090 seconds @ steady state, 10-second sprint Tuesday20-minute run w/ strides OR Flying 30s WednesdayHills OR 3-1-3 Thursday20-minute run w/ strides OR Flying 30s Saturday20- to 40-minute run Logan Elm Run 6 days/week. Abs and Push Ups Saturdays long= Early Season 3 miles, early mid season 4 miles, late-mid season 5 miles, last 3 weeks taper 5, 4, 3 miles. Wednesdays= Intervals 200s, 300s, 400s; Ladders; late season 500s and 600s. Monday, Tuesday, Thursday, Friday= Distance & Strides. Distances start with 2 miles work to 4 miles. Some type of stride workout- start with 4x work to 8x.
Circleville season plan Basic principles Set goals Easy-Hard-Easy Lots of 100s and 300sNo 200sBrooks Johnson/Ken JakalskiBrooks JohnsonKen Jakalski Workouts 2½ x race distance Relaxed speed Workouts Early season Hard daysHills, 90:10, 300s, 3-1-3 Easy days20-minute run + strides, Flying 30s, or 50:50 Mid-season Hard days300s, 3-1-3, 2-1-1, 133s, 100s Easy days20-minute run + strides, Flying 30s, or 50:50 Late season Hard days300s (?), 2-1-1, 133s, 100s Easy days10- to 15-minute run + strides OR Flying 30s
Logan Elm season plan Philosophy- Speed always. Everyday some form of speed training endurance through intervals. First 3 weeks- Light base training of 4 days of 20 minute running with a form of striders of 6-8 with 2 days of interval training: Ladders, 300s,, or 200s with 3 minutes rest, fartlichs 30 on 30 off, with 10 minute cool down. Sundays off. Next 6 weeks- 20-30 minute runs 3 days a week on Saturday, Sunday and usually Thursday with a form of striders from 8-10x. 4 hard days consisting of 2 meets (Tuesday & Friday), and Monday and Wednesday intervals a lot of 300s and 200s with some 400s and 600s typically 3:00 rest. All out long intervals 10 minute rest. Notice this has 3 hard days in a row Monday, Tuesday, Wednesday easy Thursday, Invite Friday. League to State meet- Sundays off, 2 days of meets, 2 days of 2 miles and strides (4-6x), 2 days of intervals with at least one day between intervals and meet. Intervals are all 200s some 300s. Shorter, Faster with 5:00 rest.
Logan Elm season plan The early and mid season intervals with short rest creates, speed, strength & endurance, but may have tired heavy legs for early to mid meets. End of season intervals creates much greater speeds, times, drop drastically, legs are fresher and stronger. Important tough finishing workout- 300 all out, 1 minute rest, 100 all out sprint. Problems with this philosophy 1.Getting the first group of kids to buy into it. Once one group does, it becomes standard to all incoming kids. 2.Keeping freshmen healthy or first year runners. Once a runner has put a year in, the runner knows what to expect, and their bodies know how to handle it. 3.Not a lot of early results. 4.Getting kids and keeping kids running hard 3 days in a row. *Important note-expect some injuries first year.
Logan Elm season plan Important things to do. 1.Time every Interval 2.Give kids copies of the workouts 3.Understand their times and listen to the kids. You may see that they need a break. 4.Remember that as long as you can hang tough and get them through the early workouts, the benefits will come.
Race Strategy CIRCLEVILLE 0-50mGet out fast!!! 50-100mFind your rhythm 100-200mGlide down the backstretch 200-300mPosition yourself on final turn 300-400mOn homestretch, maintain stride raterelaxed speed/quick arms 4x4: Teach the handoffface the track! Teach the cut-in. LOGAN ELM We have a quote that we use for our strategy. Basically we know that running fast or slow, you are going to be tired the last 100 meters, so cover 300 meters fast.
Ancillary Work Strength Dynamic warmup Core Hurdle Drills3 drills x 2 sets x 8-10 hurdles = 48-60 total hurdles Weights on own StretchingOnly do static stretching after workout/race Nutrition handout Post-race/workout recovery 20 mins after a race/hard workout, 4:1 carb-to-protein ratio Chocolate milk!!! Misc. Ice bath Massage sticks/foam rollers/self-massage Golf balls Barefoot running
Contact Info Jason.firstname.lastname@example.orgJason.email@example.com / www.circlevillexc.comwww.circlevillexc.com firstname.lastname@example.org