Presentation on theme: "Multi Tiered Training For XC & Track"— Presentation transcript:
1 Multi Tiered Training For XC & Track Aaron DavidsonShawnee Mission North High School
2 My Experiences… High School Lyle Knudson High Altitude Camp Fort Hays State – Majored in XC & Track(Health & Human Performance & Education)Post Collegiate CompetitionShawnee Mission North
3 Traditional Distance Training Nothing wrong with this model!Great Cross Country approach.Assumes you can not increase Volume & IntensityAerobic conditioning decreases over time.Emphasizes the peak.
4 Cross Country Season = 26 Weeks High School CoachingWe don’t have our runners all year.Some coaches have commitment to other sports.Some coaches don’t coach both seasons.Track athletes come from a mixed background.Track athletes train for multiple races . (Much more dynamic)Track and XC training should be different.XC should be include more aerobic training and higher miles.Track Season =14 WeeksCross Country Season = 26 Weeks
5 Lyle Knudson- High Altitude Camps- Article in Running TimesFrank Horwill - British Miler’s Club - Founded 1970sJayEdwardsSebastian CoeBritish 800m/1500mOlympic MedalistBroke 3 World RecordIn 41 DaysPersonal Bests400m = 46.87800m = 1:41.87Mile = 3:47.333K = 7:54.325k = 14:064 Mile = 17:54Mike WebbBlue Valley West
6 Multi Tiered Training System Defined Training that involves progressing athletes through 4 different paced training sessions over a specified training microcycle.Athletes train ABOVE and BELOW their goal pace. (Speed intensive workouts)Key is becoming comfortable at different paces.
7 Benefits Quality vs. Quantity “Training racing skills” vs. “Getting in Shape”Focuses on Speed & Speed endurance from beginning to end.“If speed is the name of the game then we should never get too far away from it.” Seb CoeAllows athletes to have “Range”.Gives athlete best chance to PR throughout the entire season.Does NOT emphasize mileage. Helps prevent injuries.Does NOT emphasize the “Peak”.Not depending on a taper phase.Not based on Volume. Workout is done when athlete is no longer meeting the objective of the workout. Volumes and recovery can be adjusted.
8 How to set it up… Plan 2 Week Cycles. Split team into 2 groups. DISTANCE & MID-DISTANCE. Each group has their own “Training Distance” or (TD)Determine “TRAINING DISTANCE” or (TD).Example: MID Training Distance = 800mExample: LONG Training Distance = 3200mIntroduce slower paces first.Time trial at beginning of the season helps determine target times. Athletes must do 2 time trial runs.I like for my Long Distance kids to be at 3200m (TD) when the season starts. I will spend the first 2 weeks introducing faster paces to them in fartleks.
9 Set Training Distance (TD) (TD) Determines the paces they will be training at for each 2 week cycle. MID LONG 200m 800m 400m 1600m 800m (TD) 3200m (TD) 1600m 5,000m 3200m 10,000m
10 Workout Paces Athletes do 2 workouts above TD. Athletes do 2 workouts below TD.MID PACES LONG200m Under-Under-Distance (UUD) 800m400m Under-Distance (UD) 1600m800m (TD) Training Distance (TD) 3200m (TD)1600m Over Distance (OD) 5,000m3200m Over-Over- Distance (OOD) 10,000m
11 Each Cycle Consists Of… (LR) Longest Run of the Week (20% to 25% of the previous weeks mileage) 40 miles previous week = 10 miles 30 miles previous week = 7.5 miles 20 miles previous week = 5 miles (AT) Aerobic Threshold Runs Threshold Pace; 1 mile time + ~60 seconds; very non specific pace; non conversation pace). (OD) Over Distance: 1 Race Pace over Target Pace (OOD) Over-Over-Distance: 2 Race Paces over Target Pace (UD) Under Distance: 1 Race pace under Target Pace (UUD) Under-Under-Distance: 2 Race Paces Over Target Pace (AR) Aerobic Recovery (RD) Race Days or Test Days
12 Volume TOTAL VOLUME @ “Training Distance” Pace (for that day’s workout)Workout Pace Multiplier Total Distance100m x m200m Pace x m400m Pace x m800m Pace x m1600m Pace x m3200m x m5000m Pace x m8000m Pace x ,000m10,000m x 1 10,000m15,000m x 1 15,000mMust monitor athletes and determine if volume needs to be added or subtracted.
13 Recovery RatesLong Interval Workouts – Equal Recovery, work down to slightly less than equal. Short Interval Workouts – Can make or break a workout depending on how you prescribe it. Must watch the workouts! I like to break short interval workouts into sets. Keep the heart rate high throughout the set while they are still running efficiently, then recover between sets. Not full recovery until late season! Speed Intervals – Close to full recovery; 2 to 3 minutes to allow energy system to recover.
14 “If it’s built right, it will fly right.” Paper Airplane Model“If it’s built right, it will fly right.”
15 Training like a boxer. Hitting on all phases, all the time Training like a boxer. Hitting on all phases, all the time. Prepared to come out swinging or last the full 12 Rounds.Morning Runs+Sprints, Hills, StairsJump RopePlyometricsAgility & Foot SpeedWeight TrainingCore WorkBoxing
16 Training Paces (Boy @ 4:40) Training Paces 5:30)We do pre-season time trials in the 400M, 800m, and 1600m to get current marks.
17 Use prediction charts and pace charts to determine each interval time. Training Paces for 4: m BoyUUD 400m 57.7UD 800m 2:06TD 1600m 4:40OD 3200m 9:55OOD 5000m 16:19Use prediction charts and pace charts to determine each interval time.Setting up an OD workout…3200m Pace x 2 = 6400m Volume (4 miles)3200m Pace which is 9:55 pace.9:55 Paces are…200m = 37 seconds400m =74 seconds600m = 1:51800m = 2:281000m = 3:051600m = 4:58Break it up however you want…32 x 37 seconds16 x 74 seconds8 x 2:286 x 3: m Hard4 x 4:58Ladder Sets: 2 x 400m / 400m / 800m / 9:55 Pace
18 37 Miles Total MONDAY: (OD) Over Distance @ 3200m Pace; Volume = 6400m 15min. WU + Drills8 x Current 3200m Pace w/ Equal Time Rec.10 min. Turf Cool DownMyrtle Routine + Glute Routine 8-9 MilesTUESDAY: (AT) Aerobic Threshold10min. Easy / 10min. AT / 10min. Easy6 x 60m StridesHurdle Routine 4.5 MilesWEDNESDAY: (UUD) Under – Under – Distance@ 400m Pace ; Volume=1200mPlyometric Routine + Accelerations2mi WU to Mohawk Park12 x 100m on Grass w/ 2:30 – 3:00 Recovery10min CD run back to schoolGeneral Strength Routine 5 MilesTHURSDAY: (AR) Aerobic Recovery30 min. Easy6 x 60m Strides 4 MilesFRIDAY: (RD) Race Distance or “Race Day”1600M Goal Time:800M Goal Time:5 MilesSATURDAY: (LR) Longest Run of the Week25% of Previous Week Total 8.5 MilesSUNDAY: Rest36.5 Miles TotalMONDAY: (OOD) Over-Over-Distance@ 5k Pace; Volume = 7500m15min. WU + Drillscurrent 5k pace:200/400/800/1200/1600/1200/800/400/200 w/ = time recovery10 min. Turf Cool DownMyrtle Routine + Glute Routine 9 MilesTUESDAY: (AR) Aerobic Recovery40 minutes Easy Recovery Run6 x 60m StridesHurdle Routine MilesWEDNESDAY: (UD) Under Distance@ 800m Pace ; Volume=2000mPlyometric Routine + Accelerations2mi WU + 2 sets of 3 x 800m w/ 1.5X Recovery10min CD run back to schoolGeneral Strength Routine 5 MilesTHURSDAY: (AT) Aerobic Threshold1mi Easy / 1mi AT / 1mi Easy6 x 60m Strides 3 MilesFRIDAY: (RD) Race Distance or “Race Day”1600M Goal Time:3200M Goal Time: 6 MilesSATURDAY: (LR) Longest Run of the Week25% of Previous Week Total 8.5 MilesSUNDAY: Rest37 Miles Total
19 ExamplesAlex Hendee (2009) NOT using Multi Pace Training 9:34 Topeka Seaman 9:34 North Relays 9:36 Sunflower League 9:36 Regionals 9:39 STATE Sydney Simpson (2013) 1600m – 5:39 only time she ran it 800m –2:32 / 2:31 / 2:26 / 2:25 / 2:23 400m – 62 split Micki Krzesinski ( ) Soph Year - / 2:34 Junior Year – 5:39 / 2:30 Senior Year – 5:19 / 2:24 John Raines (2013) 800m Progression 2:01 South Relays 1:59 BV Relays 1:58 Topeka Seaman Relays 1:57 Sunflower League Meet 400m = 50.1Sam Yoakum (2012)Senior Season PRs3200m - 9:311600m – 4:22800m – 1:59Ephraim Chaney ( )2:06 Junior Season2:00 Senior SeasonBen Burchstead (2012)Sophomore year 1600m Progression5:00 – 4:50 – 4:404:28 Junior YearEmily Stava (2013)3200m - 11:421600m - 5:42800m - 2:27 (4 second State)