Training Distance Runners Gregg Meyers and Tony McCoy Elmwood/Brimfield Cross-Country.

Training Distance Runners

Gregg Meyers and Tony McCoy

Elmwood/Brimfield Cross-Country

Summer Training Build a Base Limit to 3 Road Races Make it Fun Develop some

friendships/bonds between teammates

Team Building Both teams practice together Games Activities

Pool Parties Jubilee State Park Trail Runs Food/Drinks/Freeze-Pops

Team Dinners Help every kid get involved / emphasize

whole team in workouts- Goals…

Types of Training Runs

Long Runs Short Threshold Long Threshold Short Repeats Long Repeats Recovery Runs (Easy/Moderate)

9 Day CycleLong

1 2 3

Long Repeat

s4 5 6

Short Threshol

d7

8 9Long10 11 12

Long Threshol

d 13

14

15

Short Repeat

s

16

17 18Long19 20 21

Long Repeat

s22

23 24

Short Threshol

d25

26 27Long28

Long Run Examples

Girls 7-10 miles Boys 9-15 miles

Goal Pace 7:15-7:30 boys 8:00-8:20 girls

Increase every 9 days of cycle until goal is reached

Safety Running Alone Heat Lightning Out of Town Runs

Safety Green Shirts Van/Truck Ice and Water Cell Phones

Emergency Cards Bikes

Short Threshold Example

Girls = 2-4 miles at 6:20 – 7:15 pace Boys = 3-5 miles at 6:00 – 6:15 pace

Goal: about 30 seconds per mile slower than race pace

Pressure increases through the season “Group Run” Usually covered in season by CC races

Long Threshold Example

Girls = 5 miles at 7:00-7:30 pace Boys = 6-8 miles at 6:30 pace

Goal is on group pressure and intensity

“Focus and Concentration” Boys start at 6 miles in 42:00 and

move out to 8 miles in 52:00 Hills

Short Repeats Example

Girls= 12x400m or 7x800m Boys= 16x400m or 10x800m

Goal is at race pace or faster 1:1 ratio or shorter for recovery As season progresses…increase the

intensity and decrease the volume Up-tempo warm up (1-3 miles)

Long Repeats Examples

Girls= 3x1 mile or 2x3000m Boys= 5x1 mile or 3x3000m

High pressure and mental focus Increase the intensity (vary goal time)

for each repeat through the workout As the season progresses…speed and

intensity increase and the volume decreases

Mileage Girls

Increase through the year

6-8 training sessions per week

Mileage peaks in the 40s

Cross-training

Boys Increase through

the year 6-10 training

sessions per week Mileage peaks

around 75-80 miles per week

Cross-training

Recovery Runs Easy recovery runs Moderate recovery runs

Hills Control the pace

Strides Flexibility Drills Stairs (Hops) Weights Stretching and Ice

9 Day CycleLong10 mi.

1

Easy

2

Moderate

3

Long Repeats5x1 mi.

4

Easy

5

Moderate

6

Short Threshol

d1-5-1

7

Easy

8

Moderate

9

Long10-12mi.

10

Easy

11

Moderate

12

Long Threshold 8mi@52:0

013

Easy

14

Moderate

15

Short Repeats16x400

16

Easy

17

Moderate

18

Long12 mi.

19

Easy

20

Moderate

21

Long Repeats2x3000s

22

Easy

23

Moderate

24

Short Threshol

d(Race)

25

Easy

26

Moderate

27

Long12-14mi.

28

Cross-Country SeasonMon Tue Wed Thurs Fri Sat Sun

Long Run10

Easy Moderate

12-16 x 400 m repeats

Easy Can1-5-1

Easy

Long Run10

Easy Moderate

2 mile time trial (track)

Easy 4x1mile repeats

Easy

Medium Long

8

Race: 2-3-2

Easy 600s and 300s

Easy Race: 2-3-2

Easy

Long Run 10

Easy Moderate

8 x 800 m

repeats

Easy Race: 2-3-2

Easy

Questions?