Coaching Distance runners

Warm up is important Becomes extra conditioning minute running Static stretching Dynamic stretching Short sprints at control pace

Conditioning Most important aspect Early season volume Run on grass as much as possible You want athletes able to run minutes nearly continuous or with short breaks

Sample week Monday – Pace work 1 or 2 sets of 3-5 reps of 2:00m or 3:00m runs at current race pace, equal recovery As season progresses increase speed, and increase recovery Finish with cutdowns Tuesday - Short easy running, finish with ’s Wednesday – race Thursday – slow easy distance on grass Friday – strength work, lots of varied running OK to flip flop Monday with Friday

Use breathing to monitor pace 4 in 4 out – training pace 3 in 3 out – race pace 2 in 2 out – sprint pace 1 in 1 out – kick

Make a plan Put them in groups Use consistent workouts week to week so they learn the workout Have them run paces that allow them to finish the workout Plan a progression Week 1 learn workout Week 2 get better at the workout Week 3 perfect it Week 4 repeat, but add reps or increase speed so they see progress

Use varied running Fartlek runs X’s (run diagonals, jog ends) Repetitions 200’s, 300’s, 400’s at controlled pace, short recoveries, not too hard Improves form 90sec pace, 30 sec surge, 15 sec kick, 45 sec recovery – 4-6 reps continuous Interrupted 1000’s These will condition the aerobic system while also working anaerobic Coaching queue – controlled breathing

Post workout 10 minutes easy jogging Static stretching Important part of recovery

Weekends Encourage easy jogging on one of the days

Late season sharpening Reduce volume Increase recovery Increase paces 500/300 at goal pace with 30 sec rests 4 x 400 at goal pace with 30 sec rests

Racing Warm up for race same as for workout Break race into 3 parts 1 st – get out quick for first 50m, gradually establish position, then settle to run as fast as you can while using the least amount of energy, control 2 nd – use your breathing as a focus point, catch someone, no sudden moves 3 rd – plan a point to start kick or “move” and go, only get 1 move, when you make it don’t let up Never panic, be patient, find your stride Wear spikes or racing flats