1. High School Distance Training: Developing the 3200m Runner David Halliday Director of Track & Field and Cross Country Flagler Palm Coast High School 2016—OAT/CCC Track & Field Clinic

2. Dave Halliday 22 Years as a Head Track & Field and Cross Country Coach, the last 12 at Flagler Palm Coast HS. 4 x State Championship Teams, 2x Runner-Ups 55 x Collegiate Scholarship Athletes 3 x State of Florida—Coach of the Year 2014—Brooks’ Most Inspiring Coach (Top-25 finalist) Chairman for Florida Track & Field Coaches’ Association (2008-2015) Executive—Vice President: USATF—Florida (2008-2015) USATF—Level 2 &3 Certified Inducted into the Florida Athletic Coaches’ Association—2015

3. High School Distance Training: Developing the 3200m Runner Definition of Events Coaching Philosophy Warm-up Ancillary Training:  Weight Training  Circuit Training  Plyometric and Core Training  Med-Ball Training Types of Training Training Phases:  Summer Program  Cross Country Season  Winter Program (Transition)  Track Season

4. The 3200m Runner 3200 meters (also 5k) –VO 2 Max Race –Aerobic Efficiency Critical –Aerobic Power Critical –Lactate Tolerance Critical –Anaerobic Power –Race Distribution

5. Aerobic & Anaerobic Contributions in Endurance Running Events EventAerobicAnaerobicAlactic 800 Meters40%55%5% 1500-1600 Meters50%48%2% 3000-3200 Meters70%30%<1% 5000 Meters80%20%<1% 10,000 Meters90%10%<1%

6. 3200m Philosophy You need good 3200m runners for the track team as well as building your XC team. Recruit and find quality, athletic 3200m runners Types of 3200m runners: –Distance Oriented: 5k/3200m Group Loves Cross Country and the 5k! Will Run the 3200m and the mile usually, or may run the 800 out of necessity, or just best at it on the team –Mid-Distance: 1600m-3200m Group Will run the 3200m, the 1600, maybe even the 800m Usually needs convincing to run the 3200m

7. 3200m Philosophy cont.  Create separate training groups for your 1600m/3200m and your 3200m/5k runners  You may have some runners float in and out of the two groups Training Groups: –1600m/3200m –Distance Oriented—3200m/5k

8. 3200m Philosophy cont. Try to have your distance runners become multi-dimensional…make them MORE athletic! More strength training!, more sprint training! –They need to be able to run more than one event: they should be able to run the 5k, 3200m, 1600m, BUT also the 800m, and 4x8. Remember, it helps if your distance runners have good foot speed –Quote from Brooks Johnson: “Speed kills…it kills whoever does not f***ing have it!”

9. 3200m Training Progression General Aerobic Fitness –Aerobic Threshold/Lactate Threshold Specific Aerobic Fitness –Lactate Threshold/VO 2 Max General Anaerobic Fitness –Lactate Tolerance Specific Anaerobic Fitness –Lactate Tolerance at Race Levels Specific Critical Zone

10. High School Distance Training: Developing the 3200m Runner  Seasons and Phases of Training  Off-Season = summer track or base xc  Cross Country Season (or fall prep/football)  Transition Phase (from XC to Track)  General Prep  Pre-Competitive Phase  Competitive Phase  Peaking/Championship Phase

11. Off-Season/Summer Program Vital for growth and development of distance runners and a XC program. Must follow a philosophy Rigid/Organized Practices vs. Team Organized  Off-Season = summer track or base xc?  June – August –Depends on the individual –Some running in post-season ie. New Balance Outdoor Nationals –Then some needed down time –Then much needed base mileage How much depends on the individual Hopefully, running with or a part of the XC team a part of the XC team

12. Cross Country Season Must develop a sound training regimen based on sound training principles. Plan for the season, plan for the year. Periodization a must Team Training Philosophy vs. Individualization  Cross Country Season (or fall prep)  September - November Running cross country never hurt anyone –(I don’t think) Good team work skills Increase mileage Increase cardiovascular endurance “Capillarization” Increase leg strength Improve toughness

13. 3200m –Transition/Winter Program Winter/Transition Program is imperative for a successful transition from xc to track. Plan, plan, plan, plan! Various Methods available Rest and recovery time? Need for a physical and mental break after XC Physiological plan to maintain fitness Mental Plan to maintain freshness Weight Training (3-5 x week) Hill Running (3-types) Testing…time trials and tests

14. 3200m –Transition/Winter Program  Transition Phase (from XC to Track)  November-January Such a huge key to success on the track Some kind of organized plan or formal workouts during the in between months Increase muscular strength Increase base mileage Increase flexibility More strength  Weight Room (strength)  Sebastian Coe Weight Routine  Pullovers—great for increased lung capacity  Squats: 6 x sets (increased wt. each set starting at BW)  15-15-15-10-10-5  Hills Improvement in: lot’s of them…400’s down to 50’s Stride length Stride length Stride frequency Stride frequency Coordination Coordination Power & muscle elasticity Power & muscle elasticity

15. Track Season When do you start? What is your focus? What is your team’s focus? Individualization vs. Team Training Indoors, Outdoors, National Competition? Distance Training vs. Mid-Distance Training Planning Training toward District, Region, and State. Selecting/choosing which events to run?

16. Aerobic Training Aerobic Threshold –Heart Rates of 130-150 Beat per Minute –Fatty Acid –65% VO 2 Max

17. Anaerobic Threshold Lactate Threshold 150-180 Beats per Minute 85-90% VO 2 Max

18. Anaerobic Training Anaerobic Alactic –Creatine Phosphate –ATP –6-7 Seconds Anaerobic Glycolytic –Glycogen –Lactic Acid –7-90 Seconds

19. Critical Zone Race Demand = Race Success Important Parameters Necessary –Physiological Parameters –Biomechanical Parameters –Psychological Parameters

20. VO 2 Max Defined Infrastructure for aerobic exercise Higher values are desired 80-85% aerobic 20-15% anaerobic Capacity for aerobic exercise

21. VO 2 Max Aerobic Power Heart Cardiac Output = HR x SV Vo2 Max = HR x SV x A-vo2 diff 180 – 190 Beats per Minute

22. % of VO 2 Max Event % of VO 2 Max 800 Meters120% 1500-1600 Meters110% 3000-3200 Meters102-100% 5000 Meters97% 10000 Meters92%

23. Types of Training: Continuous Running Aerobic Threshold –130-150 bpm –45 minutes – 2 hours –65% VO 2 Max Lactate Threshold –160-180 bpm –20-60 minutes –70-85% VO 2 Max

24. Types of Training: Continuous Running-Examples Aerobic Threshold –8-15 miles easy @ <150 bpm –65% VO 2 Max (8:00 per mile) Lactate Threshold –4-10 miles @ steady @ 170 bpm –85% VO 2 Max (6:30 per mile)

25. Estimating LT Pace Using Daniels’ Tables Mile PR2-mile PR Approx LTDiff Training Pace 6:2013:287:451:25 6:0012:527:251:25 5:4012:057:001:20 5:2011:266:401:20 5:0010:436:151:15 4:4010:005:551:15 4:309:375:401:10 4:209:185:251:05 4:109:055:101:00

26. The argument for threshold work: --Work at threshold allows for the most stimulus to adapt the aerobic system, with the least amount of stress on the legs. --This allows for multiple threshold sessions to be completed in a week (or better pace on ez days

27. Types of Training: Interval Training Short Reps High Volume Multiple Sets Low to High Intensity Incomplete Recovery 1/3 of Complete Recovery Aerobic/Anaerobic Efficiency

28. Types of Training: Interval Training-Examples 10 x 400 meters @ 75 Seconds with 90 seconds between reps 20 x 200 meters @ 35-37 Seconds with 90 seconds between reps 10 x 800 meters @ 3:00 minutes with 3 minutes between reps 3x4x400m @ 72 seconds with 60 seconds between reps and 3 minutes between sets

29. Types of Training: Repetition Running Long Reps High Intensity Near Complete Recovery Race Development Aerobic/Anaerobic Power

30. Types of Training: Repetition Running-Examples 2 x 1000 meters @ 1500 meter pace with 20 minutes between reps 4 x 400 meters @ 800 meter pace with 15 minutes between reps 3 x 1 mile @ 5000 meter pace with 10 minutes between reps

31. Fartleks and Roll-On Recoveries Multi-paced training Peter Thompson –New Interval Training –Roll-On Recovery Benefits: – –more mitochondria – –more efficient mitochondria – –more efficient MCTs – –raised OBLA or Lactate Threshold – –improved running economy – –increased vVO2max – –increased tlimvVO2max. –Better Fartleks

32. General Prep Sample Week: Sunday:Long Run Monday:20 or 24 minute Fartlek/Alt Miles/ Stepping Stone Runs Tuesday:Recovery Run (60-70 minutes) Wednesday: Hills (longer ) Thursday: Recovery Run (60-70 minutes) Friday:Flying 40’s or 20x 200’s Saturday: –early = Recovery Run (60 minutes); –late = A.T. Run (4-miles)

33. 3200m Training Pre-Competitive Phase  January – February Workouts gauged towards longer repeats and intervals Workouts gauged towards longer repeats and intervals Intervals: best method for improving aerobic and anaerobic power; rhythmical running from (:30 sec. – 3 min.) Intervals: best method for improving aerobic and anaerobic power; rhythmical running from (:30 sec. – 3 min.) Race Pace (rp) – 400m -1600m Slower than rp – 600m -2400m Faster than rp -200 – 800 Examples: 16-20 x 100; 12-16 x 200; 4-6 x 400; 4 x 600 Repeats: basis for strength endurance; done @ or a % of Vo2 Max Repeats: basis for strength endurance; done @ or a % of Vo2 Max Distances: 800m, 1k, mile, 2k Examples: 4 x mile; 6 x 1k; 3 x 2k; 8 x 800 Weights, weights, weights Weights, weights, weights LT/AT runs are a must during this phase LT/AT runs are a must during this phase

34. Pre-Competitive Phase Sample Week: Sunday:Long Run Monday:Stepping Stone/Progression Runs Fartleks Tuesday:Recovery Run (60 minutes) Wednesday: Repeats: 4x 1200m; 8 x 1,000m Thursday: Recovery Run (60 minutes) Friday:New Interval Training 8-12 x 300 (alt paces) with 100m roll-on recovery 3 x 4 x 400 (paces 3200-5k-1600m-3200) with 100m roll-on recovery/400 roll-on with 100m roll-on recovery/400 roll-onSaturday: –early = Recovery Run (60 minutes); –late = A.T. Run (4-miles)

35. MONDAY (31): 45-MINUTE MEDIUM EFFORT RUN 25 X GRASS HILLS @ the Animal Land Bridge Leg WTS. TUESDAY (1): LONG WARM UP 50/50 MILE (@ TRACK) RECOVERY RUN (70 minutes) HURDLE DRILLS (8 HURDLES) 10 x grass strides (barefoot) COOL DOWN WTS = Upper Body + (2 x 25 Med-Ball sit-ups ) WEDNESDAY (2): LONG WARM UP 8 x 1000m (tempo pace/:90 recovery) 4x100—FAST COOL DOWN WTS = Lower Body THURSDAY (3):(@ BULOW) RECOVERY RUN (70 minutes) HURDLE DRILLS (8 HURDLES) 10 x grass strides (barefoot) COOL DOWN WTS = Upper Body + (2 x 25 Med-Ball sit-ups ) FRIDAY (4): 3 x 4 x 400 (paces 3200-5k-1600m-3200 with 100m roll-on recovery/400 roll-on SATURDAY (5): TEMPO RUN @ Coach’s House (7:00am) SUNDAY (6): Long Run (recovery) FPC WORKOUT (DISTANCE) EARLY SEASON Pre-Competitive JANUARY 31 – FEBRUARY 6, 2011 MICRO 10

36. 3200m Training Competitive Phase March – April Continue AT runs Continue AT runs Shorter repeats Shorter repeats Interval Training (HR above 180bpm) Interval Training (HR above 180bpm) 4 x 1200 5 x 800 5x 1k 2k-1600-1200-800-400 4-5 x 400 (all-out) 3-4 x 600 (rp) Speed Endurance: designed to produce a quality performance with presence of lactate and H+ ions Speed Endurance: designed to produce a quality performance with presence of lactate and H+ ions  I.E. Race Simulation (quality work); change gears Broken 1,000m/or 800m’s; alter #’s, rest, or time Broken 1,000m/or 800m’s; alter #’s, rest, or time 3x (3 x 300) - 100m jog recovery 3x (3 x 300) - 100m jog recovery 600m or 500m Breakdown - 100m jog recovery 600m or 500m Breakdown - 100m jog recovery Critical Zone Training Critical Zone Training 600’s (1 st 400m in prescribed time, then kick) 600’s (1 st 400m in prescribed time, then kick)

37. Competitive Phase –Sample Week: Sunday:Long Run Monday: 4 x 1200m (rp) 5 x 800 (rp) 10-12 x 400 3 x 1k + 3 x Broken 1k (500-300-200) Tuesday:Recovery Run (60-70 minutes) Wednesday: –Early = Repeats: 4x mile; 5-6 x 1,000 –Late = Speed Endurance or Acceleration workouts Thursday:Recovery Run (60 minutes) Friday:Race prep: –30-45 minutes + 6-10 x strides (100-200) Saturday: –Meet or A.T. Run (4-miles)

38. FPC—Distance WORKOUT: (3200m/1600m ) MID-SEASON - COMPETITION PHASE MARCH 24 - 30, 2014 MICRO 18SPRING BREAK WEEK (PRACTICE AT 8:00am) MONDAY (24): OFF TUESDAY (25): LUNGE MATRIX + Acceleration Warm-up + Pedestals + Hurdle Drills 3 x (3x 300m) (100m roll-on recovery/300m roll-on recovery after each set) Paces – TBA FLUSH-OUTS + 20-MINUTE RUN 4x30m Sleds (on the back field) Olympic Lifts: POWER CLEAN –2x5; PUSH PRESS–3X5; SQUATS–3X5; INCLINE BENCH – 3X5; CALF BOUNCES–2X20; STEP UPS– 2X15 WEDNESDAY (26): Acceleration Warm-Up + Hurdle Drills RECOVERY RUN 60 min + 1x Broken 800 (4x200) Speed: B-:29; G-:35. Rest: 30 sec. + Speed Cord (2x/2x) 400m COOL DOWN + Group Rope Stretch –VIDEO – Weight Room GENERAL STRENGTH: Hang Cleans 4x6; BENCH PRESS – x12-10-8-6; MILITARY PRESS – 4X10; DUMBBELL FLYS – 4X10; 2 X :30 SEC PLATE ARM PUMPS; 2X :30 SEC. HEAVY ROPE (ALTERNATING WAVES); 5 X MINUTE PLANKS THURSDAY (27): ACCELERATION WARM UP + Pedestals + DYNAMIC HURDLE DRILLS – –60 minutes Sprint-Float-Sprint: (SFS) 3 x 90m (50m-sprint-20m float to the 70m -20m sprint to the 90m) FOOT/FOOT DRILLS: Barefoot 400m COOL DOWN + Group Rope Stretch –VIDEO – Weight Room Med-Ball Circuit FRIDAY (28): COMPETITION Warm Up 2 x Wicket Drill from Blocks 50 min. + (SFS) 3 x 80m (45m-sprint-20m float to the 65m -20m sprint to the 80m) 4x800 hand-offs Cool-Down SATURDAY 29): COMPETITION @ the UNF Invitational SUNDAY (30): OFF

39. 3200m Training Peaking/Championship Phase April-May (June?) Short repeats Short repeats Speed Endurance/Race simulation workouts Speed Endurance/Race simulation workouts 3x600 @ goal pace Tempo Mile + 2 x Broken 1,000s + Tempo Mile Acceleration Workouts Acceleration Workouts 100-200m Acceleration Workout (100-110-120-130-140-150-160-170-180-190-200) (100-110-120-130-140-150-160-170-180-190-200) 200-300m Acceleration Workout (200-220-240-260-280-300) Peaking Workouts Peaking Workouts2k-800m Staying sharp Staying sharp 200’s 200’s

40. Dynamic Warm-Ups LONG WARM UP (Dynamic) START WITH 800M JOG (2 LAPS) AT TALK PACE 8X100M BUILD UP RUNS (4X100 WALKING; 4X100 ACCELERATIONS) WALK 100M WHILE DOING ARM SWINGS AND LUNGES FOR 50M (4X) BUILD UP 100M (ACCELERATE) (4X) SPEED DRILLS FOR 30M (2X) 2X30M BUTT KICKS 2X30M STRAIGHT LEG SHUFFLE 2X30M A SKIP 2X30M KARIOKA 2X30M B SKIP 2X30M SKIPPING WITH ARM SWINGS 2X30M LUNGES (FRONT AND SIDE) 2X30M A RUN/HIGH KNEES HIP MOBILITY CIRCUIT 10X LEG SWINGS (FRONT TO BACK) 10X LEG SWINGS (SIDE TO SIDE) 10X SQUATS PEDASTALS AND EXTENSORS (10X EACH LEG) 4X50M ACCELERATIONS/STRIDES (prior to actual workout)

41. COMPETITION WARM UP PART 1 (In Flats) PART 1 (In Flats) 8X100M TURN-AROUND EASY JOG ON GRASS 12X ANKLE STRETCHES (ANKLE FLEXORS AND BOUNCES) STANDING ALTERNATE TOE TOUCHES 5X SIDE STEPS FACING DIFFERENT DIRECTIONS BUTT KICKS WITH JOG OVER A 100M DISTANCE UPPER BODY ARM CIRCLES (10 REPS) HIP (WAIST) CIRCLES (10 REPS) ACHILLES STRETCHES (LEANING AGAINST OBJECT)(10 REPS) A SKIP TO FRONT AND SIDE WITH JOG FOR 100M ARM CIRCLES (ROTATIONS) PEDASTALS x 5 EXTENSORS x 5 LEG SWINGS (FRONT TO BACK, SIDE TO SIDE) 10X A SKIPS FOR 50M B SKIPS FOR 50M HIGH KNEES FOR 50M C SKIPS FOR 50M PART 2 (In Spikes) 50M ACCELERATION - INCREASE SPEED AFTER 20M 50M ACCELERATION-SHORT STEP FREQUENCY AND FAST HANDS

42. PEDESTALS  Leg Lifts x 10 each  Side Leg Lifts x 10 each  Fire Hydrants x 10 each  Scorpions x 10 each  Karate Kicks x 10 each OTHERS BASED ON BODY POSOTION: PRONE – STOMACH, ELBOW STAND, SINGLE LEG RAISE SUPINE – BACK, ELBOW STAND, SINGLE LEG RAISE PRONE – STOMACH, HAND STAND, SINGLE LEG RAISE SUPINE – BACK, HAND STAND, SINGLE LEG RAISE LATERAL – SIDES, ELBOW STAND, SINGLE LEG RAISE LATERAL – SIDES, HAND STAND, SINGLE LEG RAISE PRONE – BACK, ELBOW STAND, BENT KNEES, HIP RAISE SUPINE – BACK, BENT KNEES, HIP RAISE CRUNCH – LOW REACH CRUNCH – LOW REACH WITH TWIST

43. HURDLE DRILLS AND TECHNIQUE DRILLS SET UP FOR HURDLE DRILLS: 6-10 HURDLES SPACED CLOSE TOGETHER WITH A HEIGHT OF 30’ HIGH FOR BOTH MALES AND FEMALES (33’ CAN BE USED FOR THE MORE ADVANCED ATHLETES) HURDLE WALK OVERS (Hips always pointing forward/on balls of feet) CAN-CANS (left then right) OVER AND UNDER UNDER AND UNDER HOPS OVER HURDLES

44. Strength Training I.Weight Training II.Circuit Training III.Medicine Ball and Core Training IV.Plyometrics

45. Weight Training Summer Cross Country WinterTrack

46. Summer/XC - F.P.C. Distance Weight Routine Monday & Wed. *Lower Body Monday & Wed. *Lower Body Exercise Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Exercise Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Squats ____x15 ____x15 ____x15 ____x10 ____x10 ____x5 Squats ____x15 ____x15 ____x15 ____x10 ____x10 ____x5 Calf Raises ____x20 ____x20 Lunges ____x20 ____x20 ____x20 Dead Lifts ____x15 ____x15 ____x15 Step-Ups ____x15 ____x15 ____x15 Leg Extensions ____x15 ____x15 ____x15 Leg Extensions ____x15 ____x15 ____x15 Leg Curls ____x15 ____x15 ____x15 Leg Curls ____x15 ____x15 ____x15 May substitute Box Squats ____x15 ____x15 ____x15 May substitute Box Squats ____x15 ____x15 ____x15 DB Calf Bounces ____x20 ____x20 DB Calf Bounces ____x20 ____x20 Tuesday & Thursday *Upper Body Exercise Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Exercise Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Bench Press ____x12 ____x10 ____x8 ____x6 Bench Press ____x12 ____x10 ____x8 ____x6 Military Press ____x10 ____x10 ____x10 Military Press ____x10 ____x10 ____x10 Upright Rows ____x12 ____x12 ____x12 Upright Rows ____x12 ____x12 ____x12 Bicep Curls ____x10 ____x10 ____x10 Bicep Curls ____x10 ____x10 ____x10 Tricep Curls ____x15 ____x15 Tricep Curls ____x15 ____x15 Close-grip Push-ups ____x25 ____x25 Close-grip Push-ups ____x25 ____x25 w/10lb.plates = Flys (w/plates) ____x12 ____x12 ____x12 w/10lb.plates = Flys (w/plates) ____x12 ____x12 ____x12 w/5 lb.plates = SprintArms w/plates x 1 min. x 1 min. w/5 lb.plates = SprintArms w/plates x 1 min. x 1 min. w/curl bar = Chest Pullover ____x10 ____x10 ____x10 w/curl bar = Chest Pullover ____x10 ____x10 ____x10

47. FPC Middle Distance & Distance Weight/Strength Routines - PRE-SEASON PHASE 1: GENERAL PREP—CONDITIONING December 15 – 19, 2014 MICRO 3 *THE DURATION OF THIS PHASE WILL BE 8 WEEKS. YOU WILL ONLY USE 40% OF YOUR BODY WEIGHT TO DO THE WEIGHT WORKOUTS (I.E. IF YOU WEIGH 130LBS, 130X.4=52LBS FOR WEIGHT USED). THERE WILL BE ANYWHERE FROM 6-9 STATIONS AND WE WILL ONLY BE IN THE WEIGHTROOM FOR 30-40 MINUTES AT THE MAX, IN OTHER WORDS THAT IS HOW THIS SHOULD TAKE YOU. YOU WILL ONLY HAVE 90 SEC (1:30) BETWEEN EXERCISES AND 2 MINUTES BETWEEN STATIONS. MONDAY (15): POWER CLEANS – 4X6 PUSH PRESS – 4X12 SQUATS – 4X12 INCLINE BENCH PRESS – 4X12 CALF RAISES – 4X15 STEP UPS – 4X12 TUESDAY (16): HANG CLEAN – 4X6 BENCH PRESS – 4X12 SINGLE LEG SQUATS – 4X12 MILITARY PRESS – 4X12 UPRIGHT ROWS– 4X12 DB or PLATE FLYS– 4X12 PUSH-UPS – 1X15 – EACH (Regular, Incline, Decline) DIPS– 2X12 PLATE ARM PUMPS – 2X :30 SEC HEAVY ROPE– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-to-Side Waves) 5 X MINUTE PLANKS

48. WEDNESDAY (17) :BRIDGE WORKOUT (Core only) THURSDAY (18): (SAME as Tuesday) HANG CLEAN – 4X6 BENCH PRESS – 4X12 SINGLE LEG SQUATS – 4X12 SHOULDER PRESS – 4X12 UPRIGHT ROWS– 4X12 DB or PLATE FLYS– 4X12 PUSH-UPS – 1X15 – EACH (Regular, Incline, Decline) DIPS– 4X12 PLATE ARM PUMPS – 2X :30 SEC HEAVY ROPE– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-to-Side Waves) 5 X MINUTE PLANKS FRIDAY (19): (SAME AS MONDAY) POWER CLEANS – 4X6 PUSH PRESS– 4X12 SQUATS – 4X12 INCLINE BENCH PRESS – 4X12 CALF BOUNCES – 4X15 *INSTEAD OF STEP UPS TODAY, DUE JUMP ROPE – 4X10 SEC W/ 20 SEC REST

49. Circuits Leg Circuit - Body Weight Squatx 20 Reps - Lungex 20 (10 Reps Each Leg) Or- Walking Lungesx 40 (20 Each Leg) Or- Walking Lungesx 40 (20 Each Leg) - Step-upsx 20 (10 Reps Each Leg) - Jump Squatsx 20 Reps Core Circuit - Landmine x 20 - Two Position Sit-ups x 20 - Physio-ball kickback x 20 - Big Circle x 10 each direction - Ab Roller (or wheel) x 10

50. General Strength Endurance Circuit (30 second work  10 second transition) (Early Season = 2-4 x Circuit; Late Season = 1 x Circuit) Push-ups (30 sec.)  Jump Rope (30 sec.) Body Squats –Jump Rope Pull-ups Lunges Med-Ball Chest Pass –Jump Rope DB Combo (Curl & Press) –Jump Rope Squat Thrusts –Jump Rope Big Circle (Med-Ball) –Jump Rope Lateral Lunge (R then L) –Jump Rope Step-ups (12”-14” box) –Jump Rope Dips (b/n benches) –Jump Rope Lateral Step-ups –Jump Rope Crunches Quick Feet (on a step/stair) –Jump Rope Hurdle Jumps –Jump Rope Burpees

51. Field Circuit (Infield) Squat Thrusts Skip 50 meters Push-ups Skipping backward with 1.5 arm swings 50 meters Body Weight Squat Backward Run 50 meters Med-Ball Chest Pass Side Step 50 meters Burpee Skipping forward with 1.5 arm swings 50 meters Lunges High Skip 50 meters Step-ups Run 200-300 meters depending on the event *Almost always run 1 st, circuit 2 nd *XC season (General and Field)= Do as many circuits as you can in 20 min *

52. Med-Balls 1.Overhead Pass:x10 2.Chest Pass:x10 3.Underhand Pass:x10 4.Squat-Chest Passx10 5.Back-Overhead Passx10 6.Back-to-back twists:x25 to the left x25 to the right 7. Ball sit-ups:x25 (2 sets) 8.Leg lifts:x25 9.Leg throw-downs:x 25 10.Alternate plyometric push ups and crunches 2 sets x 25

53. Sources and Suggested Readings “ Road to the Top” – Joe I. Vigil, Ph.D. (1995) “Training Distance Runners” –David Martin & Peter Coe (1991) “FACA XC – Distance Presentations” –Scott Christensen (2012) Training Distance Runners –by Jack Daniels Periodization of Strength –by Tudor Bompa USA Track Field –Coaches Education –Level 1 – Certification (broad & general) –Level 2- Certification (sciences & event specific area) –Level 3- Certification (event specific-high performance) –Advanced Summits

54. High School Distance Training: Developing the 3200m Runner Any questions? Dave Halliday Hallidayd@flaglerschools.com davetrackgator@gmail.com 386-931-2449