1. Cross Country Training that Transfers to a Successful Track Season 6/17/2016

2. About Me I ran for the University of Arkansas under Coach Lance Harter from 2001- 2006. Go Hogs! I got a degree in English, but it is more like a degree in Cross Country and Track & Field. I started coaching in 2008. I am the Head Girls Cross Country and Head Girls Track and Field Coach at Cy-Creek High School.

3. “If you don’t know where you are going, you will probably end up somewhere else.” Set three different time goals. Example: 5k, 3200m, and 1600m Include track goals. Discuss how to get to those goals. Goals

4. Mileage Follow the 10% Rule Example: Athletes who runs 20 miles a week will only increase their mileage by 2 the next week. Every third week take a down week and cut mileage by 18%. Start the first week of mileage about half of the goal. Example: If the goal is 45 miles per week, mileage the first week is 22. “I took the road less travelled by…”

5. Summer Mileage It is important to record or log mileage. Some athletes respond well to higher mileage. Other runners do not respond as well. Mileage based on the athlete. Summer running is a MUST! EventDebra Taylor (Max 28)Joy Ihedilionye (Max 50+) CC 5k18:3419:18 800m2:122:15 1600m5:075:09

6. Pace for Distance Runs Important to focus on FEEL Sometimes faster and sometimes slower. Download the McMillan Running App.

7. More on The McRun App

8. Training Phases for Cross Country A wise coach used to say, “Nothing matters until the Big Dance.” I’m pretty sure he borrowed that from someone. Everything we do is for one goal, one race, and for Championship Season. That’s District, Region, and State. Or District, Area, Region, and State  Preseason (June- Late July): Focus is on building endurance  Early Season (Late July-Late August): Focus is on speed and endurance  Mid Season(September): Focus is on speed endurance  Champion Season(November): Focus returns to speed and maintaining endurance.

9. Training Phases for Track  Preseason (After Thanksgiving to Christmas Break ): Focus is on building endurance  Early Season (January through Late February): Focus is on speed and endurance  Mid Season(March): Focus is on speed endurance  Champion Season(Mid-April to May): Focus returns to speed and maintaining endurance.

10. Pre-Season Workouts Build a Base! Base Building is hugely important. It is the foundation for the rest of the season. Focus more on tempos and fartlek. Work on turnover and form with strides that will get them ready for intervals.

11. Speed for Cross Country and Track Strides- On recovery runs days and long run days though both XC and Track seasons, we do “strides.” Strides vary in length, but they are not longer than 150m. There are a sprint with full recovery. Strides are not timed. The focus is good form, turn over, and speed. So, we do “speed work” everyday.

12. Tempo Workouts We have a 1 mile flat loop that we use. Times are recorded. Tempo lengths and paces are determined by “training groups.” A Team is always the beginners. The D Team may be my varsity kids. A Team starts first. Start time are staggered. A Team has the goal of finishing everyone first. Each group is trying to catch the next group.

13. Tips for Tempo Workouts Pace should be about 30 seconds slower than 3200 or 5k race pace. Should be able to say a few words, but not talk in complete sentences. Should feel like you could have gone faster and longer. AVOID RACING!

14. Fartleks Athletes run continuously and speed up at a predetermined time (3 minutes on/1 minute off) or predetermined distance (200m on/200m off). Some kids do better with predetermined distances versus predetermined times.

15. Sample Fartlek Workouts 1-2-3-4-5-4-3-2-1 with 1 minute off 10x3 minutes with 1 minute off 8x 200m on with 200m off 10x 400m on with 100m off

16. Early Season Base Building continues in this phase. Work on speed and endurance. Begin interval/staple workouts while including tempos and fartlek. The first races are during this phase.

17. Progression Through Intervals One of our staple workouts is 6x800 at 3200-5k race pace with two minutes rest. (My sprinters do this workout every Monday in the Fall.) How do we improve through the season by doing the same workout? How does one change a staple workout? The simple answer is run more, run longer, run faster, shorten rest, or vary rest. The key is when each of those variables are applied and why they are applied.

18. Early Season Change Original workout was 6x800 Improve by running 8x800 (We should have increased by the end of the phase.) Good for athletes don’t have the endurance yet. Each “Training Group” has a goal time.

19. Early Season for Track Workouts below are thanks to Christin Wurth-Thomas. I was never a speedster. 1600m/200m, 1000m/200m, 800m/200m, 600m/200m, 400m/200m 30 seconds rest between 1600 and 200m and 3-4 minutes between sets. Again, the focus is good form, turn over, and speed when the athlete is tired. 2-3(200,200,200,400) 5 minute between sets 30 seconds between 200,200,200,400. 10-12x400m with 1 minute rest

20. Mid Season Change The change occurs because the focus is now on Speed Endurance. Being able to use speed and carry it over a longer period of time. Focus is mostly on running at race pace both longer and faster.

21. Run Faster and Run Longer Original workout was 6x800 By Mid-Season, the interval has changed to 5x1000 or 6x800 at a faster pace. Focus on carrying pace for a longer distance, this is where I make adjustments. There may be more than one workout happening at the same time.

22. Mid Season Change for Track 1000m/200m, 800m/200m, 600m/200m, 400m/200m 30 seconds rest between 1000 and 200m and 3- 4 minutes between sets. Again, the focus is good form, turn over, and speed when the athlete is tired. 2(200,200400) 5minute between sets 30 seconds between 200,200,400. 8-10x 400 with 1 minute rest.

23. Championship Season Goal is to feel fast. Workouts should give the athlete confidence. Workouts and mileage are cut back. Some mileage cuts are drastic, while other mileage cuts are barely noticeable. Debra Taylor (8 miles)Joy Ihedilionye (42 miles) 2013 Region III 5A 1600 Champion 5:07 2015 Area 6A 1600 Champion 5:11

24. Shorter Rest Original workout was 6x800 The rest may be 1 minute during the Championship Phase. Shorter rest mimic races. It allows the athlete to feel how a race will feel and experiment with pacing. It doesn’t matter if the athlete goes out too hard; I always have them complete the workout.

25. Vary Rest Times One of our staple workouts is “The Beast”. We do this workout once a month. The rests stay the target times get faster. December: 1600m at 6:30 w/ 3 minute rest, 800m at 3:15 w/ 2 minute rest, 1200m at 4:45 w/ 4 minute rest, 800m at 3:15 with 3 minute rest, 1600m at 6:30 with 3 minute rest, 800m sub 3 Spring Break Week: 1600m at 6:20 w/ 3 minute rest, 800m at 3:05 w/ 2 minute rest, 1200m at 4:35 w/ 4 minute rest, 800m at 3:05 with 3 minute rest, 1600m at 6:20 with 3 minute rest, 800m sub 3

26. Championship Season Workouts for XC 4x1000 with 60 seconds rest plus 4x200 30 minute fartlek with one minute rest between intervals 8x200 on 200 off focusing on negative splits and time

27. Championship Season Workouts for Track Depends on the event and their strength Treat athletes as individuals 4x400m with 30 seconds rest at mile race pace (200,200,400) 30 seconds between 200,200,400. This mimics the race. It gives the athlete a “safe” place to experiment with paces. 3x1000m with 45 seconds rest 8x200 on 200 off focusing on negative splits and time

28. Weekly Schedule DAYPLAN 1PLAN 2 SUNDAYEasy Recovery Run/ OFF MONDAYRecovery Run and Strides TUESDAYWorkout (Tempo/Intervals/Fartlek) Workout (Tempo/Intervals/Fartlek WEDNESDAYLong Run and Strides THURSDAYShorter Workout FRIDAY3 miles and Strides SATURDAYRace DayRace Day or Second Long Run

29. Keys to Success for Athlete CONSISTENCY Athlete has to want it! Athlete has to get it!

30. A Big Thank You Jackie Kemp (Alief Elsik High School) Christin Wurth-Thomas (2008 US Olympian) Lance Harter (University of Arkansas) McMillan Running

31. In Memory of Clifford Carruthers Thank you for everything!