2.  G.O.S M.T.X.ETRADITION ADVERSITY PASSION PROCESS FOCUS CHARACTER FAMILY WA  Focus: Follow On Course Until Successful, Directs your Talent and expands your life  Character: Weekly character lessons, Core Values, Do the Right Thing  Family: Staff, Brothers/Sisters, Got your back, Never leave anyone behind.  Wa: When one sacrifices all personal agendas for the good of the team.  Adversity: Trouble Shooting, Good day Bad day, Teach purpose of each workout.  Passion: Find your catalyst, energizes your talent. Develop leaders  Process: Eliminate the NOISE, Race Day Routine, Have a Race Plan  M.T.X.E: Mental Toughness Xtra Effort. It DEFINES US  Tradition: Never Graduates, G2G, Lets Hang from the Rafters.  GOS: Get On Stage, Vision with a Work Ethic = GOAL

3.  I. Pre Season Preparation (June 4 – July 12)  1. Weight Training (Mon. – Thurs.)  2. Agility Training (Mon. – Thurs.)  3. Conditioning (Mon. – Thurs.) Mileage Only (See Sect. III)  II. 17 Week Preparation (July 16 – Nov. 10) Black White Gold  1. July 16 – Aug 26Basic Training (6wks) 36m 43m 50m  2. Aug 27 – Sept. 16Pace Per Mile (3wks) 36m 43m 50m  3. Sept. 17- Oct. 7Intervals (3wks) 36m 43m 50m  4. Oct. 8 - Oct. 28Speed (3wks) 36m 43m 50m  5. Oct. 29 - Nov. 10BMP (2wks) 30m 37m 44m  III. Schedule(7 meets + District, Regional’s, State)  June:Run 3 days a week of 3 to 4 miles each day  July:Run 4 days a week of 4 to 6 miles each day  July 16Season starts with Basic Training (Above Sect. II)  Monday – Saturday 

4.  1.Warm Up: ( 1 daily) “Touch on Speed”  a.VO2 Max Increase MWF (100s/200’s)  b.Warm up A (Tuesday)  c.Warm up B (Thursday)  d.Warm up C (Saturday)  e.6 min. jog with 6 x 100’s (Sunday)  2.Form Running Drills: (All daily) “Injury Prevention / Dynamic Stretching”  BlackWhiteGold  High knees High knee x overA Skip  Butt Kicks A SkipsCarioca  Backwards run Fast feet for 5B skips  Str. Leg bounds Alt. leg fast legArm swings  Quick skips RotarySpeed bounds  High knee x over Backwards runHigh Knee x over  A skipsLungesSingle leg fast leg  B skips Str. Leg boundsStr. Leg kicks  3 pt starts 3 point startsbackwards run  4 pt starts 4 pt starts4 pt starts

5.  3.Stretching/Abdominals (Routine)  4.Workout: (Daily) See Chart  5.Cool-down: (1 Daily) “Improve Flexibility / Running Rhythm”  1. Quick foot ladder7. Hurdle Drills  2. Backwards lap 8. 80 meter Buildups  3. Arm Tempo drills  4. Accelerator  5. Downhill running  6. Flying 40’s  6.Weights: 2 days a week: 3 to 5 sets at 3 to 6 reps on the same day as speed training.  Lower BodyUpper Body  Front SquatsBench Press  Regular Squats Incline Press  Deadliftlat. Pulls  Straight Leg DL Dumbbell Fly’s  Power Runner Curls  Single Leg DB Squats Triceps’ Extensions  DB Step UpsShoulder Shrugs  Alternate leg DB Lunges Seated Good mornings

6. WeekWarm up drill (M W F)  1.2 x 15 seconds (:30), 2 x 30 seconds (:30)  2.2 x 15 seconds (:30), 2 x 30 seconds (:30)  3.3 x 15 seconds (:30), 3 x 30 seconds (:30)  4.3 x 15 seconds (:30), 3 x 30 seconds (:30)  5.4 x 15 seconds (:30), 4 x 30 seconds (:30)  6.4 x 15 seconds (:30), 5 x 30 seconds (:30)  7.5 x 15 seconds (:30), 5 x 30 seconds (:30)  8.5 x 15 seconds (:30), 5 x 30 seconds (:30)  9.6 x 15 seconds (:30), 6 x 30 seconds (:30)  10.6 x 15 seconds (:30), 6 x 30 seconds (:30)  11.7 x 15 seconds (:30), 7 x 30 seconds (:30)  12.7 x 15 seconds (:30), 7 x 30 seconds (:30)  13.8 x 15 seconds (:30), 8 x 30 seconds (:30)  14.8 x 15 seconds (:30), 8 x 30 seconds (:30)  15.9 x 15 seconds (:30), 9 x 30 seconds (:30)  16.9 x 15 seconds (:30), 9 x 30 seconds (:30)  17.10 x 15 seconds (:30), 10 x 30 seconds (:30)

7.  Warm up A  1.10 min. easy jog  2.Stretch IT band  3.Accelerator  4.Plyometric box series  5.Backwards running  6.Seated Toe Pulls  7.Quick foot ladder  Warm up B  1.10 min. easy jog  2.Stretch IT Band  3.Hip flexor leg swings  4.Hamstring leg swings  5.Downhill running  6.Sleds x 4 at 60 yds. w/ 25-35 lbs.  7.Flying 40’s  Warm up C  1.10 min easy jog  2.Duck walks  3.Walk on balls of feet  4.Walk on heels  5.Short Hills x 6  6.Frog Hops x 10  7.80 meter buildups

8.  WEEKLY RUNNING PROGRESSIONS TM MON. TUE. WED. THU. FRI. SAT. SUN. L.R.SPPM C.T. LPPM C.T. BAE/CT C.T.  811 1 1 1 1/1 1  1421 2 2 2 1/2 2  2132 3 3 2 2/3 3  2953 4 4 3 2/4 4  3663/4 5 5 4 2/5 5  4373/4 6 6 5 2/7 6  5093/4 7 7 6 2/8 7  57103/4 8 8 7 2/10 8  64123/4 9 9 8 2/11 9

9.  Monday is the Long Run for the week which will set the volume for the High Slow Intervals.  Tuesday is the base pace per mile which will set the pace for the slow intervals.  Wednesday is a critical threshold run which will keep the total miles up and act as a clean-up run.  Thursday is the long pace per mile which serves as the base/volume for the Low Slow Intervals.  Friday is a critical threshold run which will keep the total miles up and act as a clean-up run.  Saturday is a Best Available Effort and a critical threshold run which gets you ready for the Monday LR.  Sunday is a critical threshold run which will keep the total miles up and act as a clean-up run.  L.R: Long Run  SPPM: Short Pace Per Mile  C.T: Critical Threshold  LPPM: Long Pace Per Mile  BAE: Best Available Effort

10.  Pace Per Mile: once you have established a Total Miles per week for the group, you may then start pace per mile training. We will basically repeat that previous Basic Training Workout for 3 weeks. At the end of three weeks your pace per mile is set. The Tuesday 4 mile run will set your slow interval pace. The Thursday long pace per mile will set the volume for the Low slow intervals and the Monday Long Run will set the volume for the High slow intervals.  Example: 50 Total Mile Week (3 weeks)  MondayLong Run 9 miles  TuesdayShort PPM 3/4 miles24 minutes/ 6 minutes ppm/ slow intervals pace = 90 sec.  WednesdayC.T.7 miles  ThursdayLong PPM7 miles  FridayC.T.6 miles  SaturdayBAE/CT2/8 miles2 miles at BAE/8 miles at CT  SundayC.T.7 miles

11.  Low Slow Intervals for a 50 Total Miles per Week  **1m warm up jog  Set 1400m + 400m jog Set 2 400m + 400m jogSet 3400m + 400m jog  400m + 400m jog 400m + 400m jog400m + 400m jog 400m + 400m jog 400m + 400m jog400m + 400m jog  400m + 1200m jog 400m + 1200m jog400m + 400m jog  Total 1 mile + 1.5 miles = 3.51 mile + 1.5 miles = 6.01m + 1 m = 8 miles  **1m cool- down jog  This totals Thursdays Long PPM total of 7 miles + Set 3 gives us 9 miles for Monday’s Long Run  High Slow Intervals for a 50 Total Miles per Week  7 miles

12.  First week of Slow Intervals  MondayHigh Slow Intervals12 x 400 Sets(1,2,3)  TuesdayC.T4 miles  WednesdayC.T.7 miles  ThursdayLow Slow Intervals8 x 400 Sets (1,2)  FridayC.T.6 miles  SaturdayBAE/CT2/8 miles  SundayC.T.7 miles  Week 2 and 3 of Slow Intervals  MondayHigh Slow Intervals12 x 400 Sets (1,2,3)  TuesdayC.T4 miles  WednesdayLow Slow Intervals8 x 400 Sets (1,2)  ThursdayC.T7 miles  FridayLow Slow Intervals8 x 400 Sets (1,2)  SaturdayBAE/CT2/8 miles  SundayC.T.7 miles

13.  3 Weeks of VO2 Max, Lactic Threshold, and a Long Run (RE) training.  50 Total Miles per week  MondayLong Run9 miles@ RE (65%) pace per mile (Chart)  TuesdayL.T4 milesRepeat miles at LT (90%) pace (Chart)  WednesdayC.T.7 milesclean up day  ThursdayVO2 max7 milesinterval (400/800/1200/2000)  FridayC.T.6 milesclean up day  SaturdayBAE2/8 milescompetition/clean up  SundayC.T.7 milesclean up day

14.  2 Weeks of Speed Training but cut back 1 mile off of each days run except LT day.  week 1week 2  MondayLong Run8 miles7 miles  TuesdayL.T.4 miles4 miles  WednesdayC.T.6 miles5 miles  ThursdayVO2 Max6 miles5 miles  FridayC.T.5 miles4 miles  SaturdayBAE2/7 miles2/6 miles  SundayC.T.6 milesOFF

15.  Train Once Per Week: SPPM Volume  LT is 90% of VO2 Max HR (See Running Performance Chart)  4 Miles at LT Pace (Pace found from Chart)  Example:800m Warm up  3 miles at LT Pace  800m Cool-down  Example:1.5 to 2 mile repeats with (2 min. jog recovery)  see chart for pace on repeats

16.  Train Once Per Week: LPPM Volume  Example:5:45 Pace Per Miler = 345 seconds  1600m / 345 sec.  = 4.6 meters / sec  400m / 4.6 = 87 seconds  2 to 4 x 2000m @ 2 seconds. / 400m faster400m = 1:25  800m = 2:50  1200m = 4:15 1600m = 5:40  2000m = 7:05 (6)  3 to 5 x 1200m @ 4 seconds / 400m faster400m = 1:23  800m = 2:46  1200m = 4:09 (5)  6 to 8 x 800m @ 8 seconds / 400m faster400m = 1:19  800m = 2:38 (4)  8 x 12 x 400m at 12 seconds / 400m faster400m = 1:15 (3)  Note: May jog/walk during recovery time.