Jon Burnett O’Fallon Township High School (IL)

* Nobody in their right mind likes the 3200m run.

* Eight boring, repetitive laps. * Its hot.

* There is no glory in the 3200m. * Even at the State Meet, people use the 3200m to go to the concession stand.

* Kids will run the shortest race in which they will have success. * Kids love cross country but do not like track.

* The kids that will run hard for 5000m up and down hills through mud with a smile are the same ones that will complain that the flat 3200m run is too long.

* Note to coaches… The 3200m is NOT a dumping ground for the athletes too slow to run the 400m.

* Nothing works better than having a great athlete. * Your best 3200m runners can also run a fast 800m. There is no substitute for speed.

* There are points (and awards!) available in the 3200m. * At the O’Fallon Relays, there is a special plaque given to the winner of the 3200m run. It is handed out in front of the crowd. OTHS athletes want that award.

* If they like XC so much, use it as motivation. * I tell my athletes that their 3200m time in the spring will be similar to the 2 mile split at the end of the XC season.

* Hunt for meets with the competition you need for improvement.

* Talk to other coaches to set up matchups with similar runners.

* If there is no competition in the 3200m at the meet, then run other races (4 x 800m, 800m, 1600m, etc.) to ensure competition. * Running other events also keeps life interesting.

* Don’t run multiple 3200m races in the same week. * Many times, I don’t have them run the 3200m in back to back weeks.

* Don’t race a 3200m unless you will get something out of it. * A runner only has a certain amount of good, fast steps in a season. Don’t waste them!

* Don’t double 1600m and 3200m during freshman season. * The 3200m is hard enough on its own. Don’t make young kids hate it more!

* There are two parts to training for the 3200m run. 1. Physical 2. Mental

* Strength is gained in the winter offseason. * Any runner that wants to compete at the highest level will have to train all winter.

* During the season, almost any workouts you do will be fine. * Keep the workouts interesting by using a variety of workouts.

* Tempo runs * Long repeats * Mix long repeats with short repeats * Short rest between repeats * Games

* Depending on ability and age, run 2-4 miles of tempo. * Always follow up with something short and fast (200m or 300m repeats). It’s important to have muscles that are ready to run fast when they are fatigued.

* Depending on ability and age, run repeats of between 800m-1600m. * Always follow up with something short and fast (200m or 300m repeats). It’s important to have muscles that are ready to run fast when they are fatigued.

* Sometimes, runners need a variety within a workout. * Example – 4-5 x 800m with 2-3 x 200m after each 800m. * Make sure the first 800m is easy because this workout will get very difficult in the end.

* Workouts with short rest feel like a race. * Example – 4-6 x 800m with one minute rest after each 800m.

1. Divide the runners into 2 or more teams. 2. Assign captains. 3. Captains make the lineups just as a coach would. 4. Kids who have to miss practice have to tell their ‘coach’.

The events to be run are: 4 x 800m 4 x 100m 100m 800m 4 x 200m 400m 200m 4 x 400m

* Each junior/senior athlete must run at least one 800m. * No athlete may run in more than four events. * Only one relay per event per team and only three individuals per open event. * Substitutions in open races are not allowed after the scratch meeting.

* Scoring The Mini Meet is scored just as a regular dual or triangular meet would be scored. Point values are double for each performance that breaks a meet record.

* Visualization during practice is key to performing well in a race. * Sell it to your runners! * Practice it daily!

* Practice visualizing the different parts of the race. * We break the race down into 4 phases: 1. The Start (Laps 1-3) 2. The Middle (Laps 4-5) 3. The Hurt (Laps 6-7) 4. The Kick (Lap 8)

* Example #1 If the workout is 6 x 800m, we will break the repeats into three parts to simulate the first three phases of a race. Part 1 – Slower than race pace Part 2 – At race pace Part 3 – Faster than race pace

* Practice the start of the race by running the first repeat (or two) 5-10 seconds slower than race pace. * This simulates how slow the first 400m-800m feels in a race.

* Running a slower repeat also allows the runners a chance to warm up without feeling the stress of trying to hit pace immediately. * It gives the brain a chance to warm up as well.

* Once the runners have established the feeling of their race pace, they will continue to hit that pace next few repeats. * They might start to feel slightly tired (just like during a race) but continue to hit pace. * This should not be overly taxing but they might start to feel tired.

* This is the MOST important phase of the race, so, it’s the most important part of the workout. * After hitting pace for most of the workout, it is time to run under race pace.

* This part of practice simulates laps 6-7 when everything hurts but your still have to run hard and hit your time. * This part is also a physical part of the workout.

* This is NOT all out. Short fast repeats will be done at the end. * Even when it gets difficult, the runners MUST STAY LOOSE!

* Have the runners visualize themselves pushing past people while hurting. * This is a great place to picture passing specific people or specific teams.

* Be like a duck… * When you watch a duck from above the water, it looks smooth and effortless. * When you watch a duck from under the water, it is paddling like crazy.

* Be like a duck… * On the outside, your runners need to look smooth and effortless. * On the inside, the runners need to be running hard.

* After the repeats, we finish out workout with a series of sprints. * We vary the length and type of sprint. * Short (100m) * Long (150m-250m) * Buildups (100m-250m) – Each individual buildup starts slow and gets increasingly faster as the runners approach the finish.

* If possible, we will run them with the wind and/or slightly downhill to feel fast. * PERFECT FORM!!! (Don’t forget the duck!) * Have the runners picture themselves catching, passing, and pulling away from competition.

* Example #2 2-4 mile tempo with long sprints. The tempo is designed to get the runners tired like the first parts of the race. But they still have to run 200m or 300m sprints to simulate the kick at the end of the race.

* Example – 4-5 x 800m at race pace (NOT faster!) or 4-6 x 600m at race pace (NOT faster!)

* These workouts are designed for the end of the season to give the runner confidence without strain. * Runners will have a difficult time holding back to run pace. Race pace seems too slow. * Perfect.

* I call it a “Brain Workout” because the legs do not get too tired.

* Anyone can lead the first 200m- 400m of a race. This person rarely wins the race. * Why do they keep trying this failing strategy? Son…that was the first lap.

* The more important question is…Who can lead the last 400m? * Choose whether you want to look good in the first 400m or the last 400m.

* Know your pace. * Don’t try to win the race in the first 2 laps. * Have confidence in your ability. * Maintain contact with packs of similar runners that can carry you.

* Suck it up during laps 6-7. EVERYONE hurts during this phase of the race. * Leave something in the tank for the last 300m-600m.

* When it is time to kick, kick hard! * Maintain form!!! When you are tired, the only thing you have left to carry you is your form. * Best form wins!

* Jon Burnett, O’Fallon Twp HS (IL) * * (cell)