Distance I The basics of training youth distance runners.
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Transcript of Distance I The basics of training youth distance runners.
Distance IDistance I
The basics of training youth distance runners
The basics of training youth distance runners
Basic rulesBasic rules
Turn off cell phone If you have to take a call, do it in the hallway If you need to text, see above message
Interactive as long as the direction is for the common good Ask questions if confused Stay awake!
At least no snoring! Email address [email protected] Website address crosscountryclinicfiles.wikispaces.com/
Turn off cell phone If you have to take a call, do it in the hallway If you need to text, see above message
Interactive as long as the direction is for the common good Ask questions if confused Stay awake!
At least no snoring! Email address [email protected] Website address crosscountryclinicfiles.wikispaces.com/
Goals for TodayGoals for Today
1. Be able to run a distance practice on first day of practice
2. Be able to develop a season long training program
Answer your questionsSpeak slow enough so you can
understand!
1. Be able to run a distance practice on first day of practice
2. Be able to develop a season long training program
Answer your questionsSpeak slow enough so you can
understand!
Equipment coach will needEquipment coach will need
Equipment A. Stop watch B. At least 4 cones C. Notebook D. Pencil and eraser E. Warm clothing F. A good eye G. A blister kit H. A first aid kit
Equipment A. Stop watch B. At least 4 cones C. Notebook D. Pencil and eraser E. Warm clothing F. A good eye G. A blister kit H. A first aid kit
Steps to introducing the sport to beginners
Steps to introducing the sport to beginners
Start gradually Keep it simple Proper equipment Nutrition/hydration needs Relay/off distance races Intrasquad races Handicap races
Start gradually Keep it simple Proper equipment Nutrition/hydration needs Relay/off distance races Intrasquad races Handicap races
Steps to introducing the sport to beginning runners
Steps to introducing the sport to beginning runners
It is extremely important to start gradually! Equipment
A. Shoes B. Socks C. Clothing D. A desire to get fit A knowledge of what else the child does
It is extremely important to start gradually! Equipment
A. Shoes B. Socks C. Clothing D. A desire to get fit A knowledge of what else the child does
Thoughts for coach to consider
Thoughts for coach to consider
A. How many days a week will the runners meet? B. Will they be asked to run on their own (how many self
directed activities do your children do?) C. Where will the runners run? Who will run with them? D. What facilities will you have to use? Who else will be using
these same facilities at the same time? E. How many other events and athletes will you need to coach? What are their goals and what are your goals?
A. How many days a week will the runners meet? B. Will they be asked to run on their own (how many self
directed activities do your children do?) C. Where will the runners run? Who will run with them? D. What facilities will you have to use? Who else will be using
these same facilities at the same time? E. How many other events and athletes will you need to coach? What are their goals and what are your goals?
Techniques of distanceTechniques of distance
Left/rightStart techniqueScratch/lane startRelay handoffsBreaking down the race
Left/rightStart techniqueScratch/lane startRelay handoffsBreaking down the race
Techniques of distance IITechniques of distance II
Break points Sticky points in race Running mechanics Ab/body strength exercises Curve running Front running/passing/run for time/run to
qualify/place/win/fun
Break points Sticky points in race Running mechanics Ab/body strength exercises Curve running Front running/passing/run for time/run to
qualify/place/win/fun
Warm up drills and stretchingWarm up drills and stretching
Warm up runSwingsWarm up drills
Warm up runSwingsWarm up drills
Possible Warm up drillsPossible Warm up drills
Duck walkCool personA skipsRhythm skipsCarioca
Duck walkCool personA skipsRhythm skipsCarioca
Warm up drills IIWarm up drills II
High knee bun bustersEvery thirdBackward runningOther variationsForm runningstrides
High knee bun bustersEvery thirdBackward runningOther variationsForm runningstrides
WorkoutWorkout
Specific purpose of workout Pace Aerobic capacity Race simulation Lactate threshold/tempo Long run (aerobic) Prerace Other
Specific purpose of workout Pace Aerobic capacity Race simulation Lactate threshold/tempo Long run (aerobic) Prerace Other
Workouts Depend on Days meeting
Workouts Depend on Days meeting
5 day program4 day program3 day program2 day program1 day program
5 day program4 day program3 day program2 day program1 day program
Pace needs to be successfulPace needs to be successful
50 meters100 meters200 meters400 metersGames
50 meters100 meters200 meters400 metersGames
Post WorkoutPost Workout
StridesCool downStatic stretchingExercises/regenerationSoakCheck out
StridesCool downStatic stretchingExercises/regenerationSoakCheck out
Practice sessionPractice session
Depends on coach’s overall responsibility to the team
Explain workout Warm up Workout Cool down Stretching exercises
Depends on coach’s overall responsibility to the team
Explain workout Warm up Workout Cool down Stretching exercises
Introducing various workouts for success
Introducing various workouts for success
Runs Pace Long run Tempo Prerace
Runs Pace Long run Tempo Prerace
Basic Nutritional TipsBasic Nutritional Tips
Hydration Fuel End of practice snack to aid recovery Meet day meals/snacks The Iron Stomach
Hydration Fuel End of practice snack to aid recovery Meet day meals/snacks The Iron Stomach
CompetingCompeting
Race sequences Variety is the spice of life!
Races in a season Too few is much better than--
Racing progression Throughout a season Throughout a career
Race sequences Variety is the spice of life!
Races in a season Too few is much better than--
Racing progression Throughout a season Throughout a career
Competing-Part IICompeting-Part II
Why run races Relays versus individual races What are the goals for each and every race
When to compete
Why run races Relays versus individual races What are the goals for each and every race
When to compete
Consideration for youth distance runners
Consideration for youth distance runners
Chronological ageTraining age of runnerLength of the meetWeatherOther activities
Chronological ageTraining age of runnerLength of the meetWeatherOther activities
Coach’s responsibility at MeetCoach’s responsibility at Meet
Order of eventsApproximate race timesSplits if possibleFinal times if possiblePost results after the meetTell me what you did well.
Order of eventsApproximate race timesSplits if possibleFinal times if possiblePost results after the meetTell me what you did well.
Periodization broken downPeriodization broken down
Periods Preparation
General PrepSpecific Prep
CompetitionPrecompComp
Transition
Periods Preparation
General PrepSpecific Prep
CompetitionPrecompComp
Transition
Periodization broken downPeriodization broken down
Mesocycle Within a phase Usually 3-4 weeks
Microcycle Within a mesocycle Usually 1 week to 10 days
Mesocycle Within a phase Usually 3-4 weeks
Microcycle Within a mesocycle Usually 1 week to 10 days
Microcycle exampleMicrocycle example
One week units of time Each week has a specific focus within a mesocycle Typical week
1. Long run 2. Pace workout 3. Pre Race 4. Race day 5. Recovery day/Pre race 6. AT run/Race 7. Rest day or rest run
One week units of time Each week has a specific focus within a mesocycle Typical week
1. Long run 2. Pace workout 3. Pre Race 4. Race day 5. Recovery day/Pre race 6. AT run/Race 7. Rest day or rest run
SessionSession
The Parts of a daily plan(units) 1. Important Information 2. Warm up 3. Stretching/strengthening 4. Warm up drills 5. Type of running activity 6. Type of strides 7. Specific cool down 8. Stretching 9. Check out procedure
The Parts of a daily plan(units) 1. Important Information 2. Warm up 3. Stretching/strengthening 4. Warm up drills 5. Type of running activity 6. Type of strides 7. Specific cool down 8. Stretching 9. Check out procedure
GoalsGoals
Maximum improvement of peak performances at a planned time in the season Training can beat talent by the end of the season Training with talent is close to unbeatable With proper training elite athletes can expect 1 to 3%
gain per year
Maximum improvement of peak performances at a planned time in the season Training can beat talent by the end of the season Training with talent is close to unbeatable With proper training elite athletes can expect 1 to 3%
gain per year
IN THE BEGINNINGIN THE BEGINNING
START GRADUALLY EARLY IN SEASON TRAIN TO REMOVE
WEAKNESSES LATE IN SEASON TRAIN TO EXPLOIT
STRENGTHS CAREFULLY MANIPULATE INTENSITY, VOLUME &
RECOVERY
START GRADUALLY EARLY IN SEASON TRAIN TO REMOVE
WEAKNESSES LATE IN SEASON TRAIN TO EXPLOIT
STRENGTHS CAREFULLY MANIPULATE INTENSITY, VOLUME &
RECOVERY
SPECIFIC PLANSPECIFIC PLAN
Goals Time period Types of Training Keep it simple Keep a record Sell the plan Undertrain
Goals Time period Types of Training Keep it simple Keep a record Sell the plan Undertrain
Other NotesOther Notes
Understand effects of trainingImportance of a workoutFaith in coachesScript out workouts
Have a plan each and everyday
Understand effects of trainingImportance of a workoutFaith in coachesScript out workouts
Have a plan each and everyday
Principles of trainingPrinciples of training
OverloadSpecificityRecoveryReversibilityIndividualityAccumulation
OverloadSpecificityRecoveryReversibilityIndividualityAccumulation
The “Overload” PrincipleThe “Overload” Principle
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
Overload SpecificsOverload Specifics
In order to achieve any change from physical work, that training must overload the system.
Strength Training Work to the point of momentary muscular failure.
Endurance Training Work for progressively longer periods of time and
at progressively higher intensities. Sprint Training
Gradually increase volume of ballistic activities Bungee, downhill, tow training
In order to achieve any change from physical work, that training must overload the system.
Strength Training Work to the point of momentary muscular failure.
Endurance Training Work for progressively longer periods of time and
at progressively higher intensities. Sprint Training
Gradually increase volume of ballistic activities Bungee, downhill, tow training
The Supercompensation Cycle
The Supercompensation Cycle
The “Overload” PrincipleThe “Overload” Principle
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
What You Train, Is What You Gain!What You Train, Is What You Gain!
Specificity of Training S.A.I.D. Principle – Specific Adaptations to Imposed
Demands. You must train the skill or system you will use in
competition . . . Mimic the demands of competition. Distance runners must train to raise the “thresholds”,
simulate competitive feelings experienced, and to strengthen psychological patterning.
Specificity of Training S.A.I.D. Principle – Specific Adaptations to Imposed
Demands. You must train the skill or system you will use in
competition . . . Mimic the demands of competition. Distance runners must train to raise the “thresholds”,
simulate competitive feelings experienced, and to strengthen psychological patterning.
S.A.I.D Principle continued.S.A.I.D Principle continued.
Training needs to simulate aspects of racing. Generally
Raising the “A.T. and “L.T.”, Gaining Hill Strength, Increasing Speed, Mental Callousing at Race Pace.
Specifically: Practicing Starts, Finishes, Surges, Passing. Curves (Race Simulation),
strategic risks in tactics/pacing, practice falling & getting up, fixing “Flat Tires”, false starts.
Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in accomplishment &
testing one’s abilities. One of the philosophies in our program is that hard work can be fun in and of itself.
Training needs to simulate aspects of racing. Generally
Raising the “A.T. and “L.T.”, Gaining Hill Strength, Increasing Speed, Mental Callousing at Race Pace.
Specifically: Practicing Starts, Finishes, Surges, Passing. Curves (Race Simulation),
strategic risks in tactics/pacing, practice falling & getting up, fixing “Flat Tires”, false starts.
Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in accomplishment &
testing one’s abilities. One of the philosophies in our program is that hard work can be fun in and of itself.
The Best Must Rest . . . Recovery Principle
The Best Must Rest . . . Recovery Principle
Recovery is an essential component in training. Undoubtedly one of the most difficult training components
for coaches and athletes to apply. Watch your athletes closely, their eyes, faces, moods, and
resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout or
rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from
pounding. Rest may represent the “secret weapon” for peaking
properly.
Recovery is an essential component in training. Undoubtedly one of the most difficult training components
for coaches and athletes to apply. Watch your athletes closely, their eyes, faces, moods, and
resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout or
rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from
pounding. Rest may represent the “secret weapon” for peaking
properly.
Recovery . . . continuedRecovery . . . continued
Recovery is not the absence of training, but part of training.
Volume of training is less important than the manipulation of training intensities.
No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.
Much better to be under-trained and healthy than over-trained and hurt.
Healthy individuals run at the end of the season.
Recovery is not the absence of training, but part of training.
Volume of training is less important than the manipulation of training intensities.
No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.
Much better to be under-trained and healthy than over-trained and hurt.
Healthy individuals run at the end of the season.
. . . more Recovery . . . more Recovery
48 hours are usually needed to recover from a difficult workout or race.
Too often runners push the day after because they feel good.
Intense workouts are limited to twice each week. A race is an intense workout!
A complete rest day every two weeks will not destroy your runners!
48 hours are usually needed to recover from a difficult workout or race.
Too often runners push the day after because they feel good.
Intense workouts are limited to twice each week. A race is an intense workout!
A complete rest day every two weeks will not destroy your runners!
Principle of ReversibilityPrinciple of Reversibility
Tough to get, easy to leave.Roughly 1% loss of fitness per day of
complete bed rest.Recovery vs Rest
Tough to get, easy to leave.Roughly 1% loss of fitness per day of
complete bed rest.Recovery vs Rest
IndividualityIndividuality
Each training program has a different effect on an individual
Tailor programs to individual needsTraining ageChronological ageFast twitch/slow twitchGenderBody type
Each training program has a different effect on an individual
Tailor programs to individual needsTraining ageChronological ageFast twitch/slow twitchGenderBody type
Law of AccumulationLaw of Accumulation
What you do adds upDays runningOther sportsYears runningBody already knows how to get fit
Have already created neural pathwaysIncrease in volume after body gets fit
again
What you do adds upDays runningOther sportsYears runningBody already knows how to get fit
Have already created neural pathwaysIncrease in volume after body gets fit
again
Additional Principles to consider
Additional Principles to consider
Progression Start slow and gradually build up Most injuries occur in the first 3 weeks
Monitor shoes--date Hell week concept
Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea
Adaptation Muscles may remember, tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete
Progression Start slow and gradually build up Most injuries occur in the first 3 weeks
Monitor shoes--date Hell week concept
Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea
Adaptation Muscles may remember, tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete
THE BASICS OF DISTANCETHE BASICS OF DISTANCE
FROM TRAINING PRINCIPLES TO
WORKOUTS
FROM TRAINING PRINCIPLES TO
WORKOUTS
THE GOALS OF TODAYTHE GOALS OF TODAY
1. Be able to coach distance runners 2. Have basic workouts to use 3. Have a basic distance philosophy 4. Set up a basic distance progression for
A. 800 meters B. 1600 meters C. 3200 meters
1. Be able to coach distance runners 2. Have basic workouts to use 3. Have a basic distance philosophy 4. Set up a basic distance progression for
A. 800 meters B. 1600 meters C. 3200 meters
COACHING THE WHOLE DISTANCE TEAM
COACHING THE WHOLE DISTANCE TEAM
DAILY WORKOUTS A. DISTANCE WORKOUTS B. POSTED WORKOUTS C. PACE WORKOUTS D. USE OF LANES ON THE TRACK E. CREATE A DAILY ROUTINE
DAILY WORKOUTS A. DISTANCE WORKOUTS B. POSTED WORKOUTS C. PACE WORKOUTS D. USE OF LANES ON THE TRACK E. CREATE A DAILY ROUTINE
BASIC PRINCIPLES OF WORKOUTS
BASIC PRINCIPLES OF WORKOUTS
A. NEED FOR CONDITIONING B. NEED FOR SPEED C. NEED FOR RHYTHM D. FIRST AND LAST LAP PREMISE E. UNDERTRAIN F. NEEDS OF THE EVENT G. PRIMARY FOCUS
A. NEED FOR CONDITIONING B. NEED FOR SPEED C. NEED FOR RHYTHM D. FIRST AND LAST LAP PREMISE E. UNDERTRAIN F. NEEDS OF THE EVENT G. PRIMARY FOCUS
800 METERS800 METERS
A. MEDIUM, HARD, EASY B. TRAIN FOR SPEED C. 400-800 TYPE D. 800-1600 TYPE E. PACE DISTANCE DEPENDS ON TYPE
OF RUNNER F. Up to 1 TO 2 TIMES RACE DISTANCE G. RACE BREAKDOWN
A. MEDIUM, HARD, EASY B. TRAIN FOR SPEED C. 400-800 TYPE D. 800-1600 TYPE E. PACE DISTANCE DEPENDS ON TYPE
OF RUNNER F. Up to 1 TO 2 TIMES RACE DISTANCE G. RACE BREAKDOWN
1600 METER1600 METER
NEED FOR MORE DISTANCE NEED FOR DAILY SPEED STRENGTH VERSUS SPEED LENGTH OF INTERVALS BREAKDOWN OF THE RACE Up to 1 1/2 TO 2 1/2 RACE DISTANCE IN
WORKOUTS
NEED FOR MORE DISTANCE NEED FOR DAILY SPEED STRENGTH VERSUS SPEED LENGTH OF INTERVALS BREAKDOWN OF THE RACE Up to 1 1/2 TO 2 1/2 RACE DISTANCE IN
WORKOUTS
3200 METERS3200 METERS
NEED FOR WEEKLY LONG RUN STILL NEED FOR SPEED DATE, GOAL AND DREAM PACE EARLY SEASON PLAN VETERANS TRAIN FOR 3200
A. Would keep this to a minimum in youth track WORKOUT LOAD
A. Up to 1 1/2 to 2 TIMES RACE DISTANCE
NEED FOR WEEKLY LONG RUN STILL NEED FOR SPEED DATE, GOAL AND DREAM PACE EARLY SEASON PLAN VETERANS TRAIN FOR 3200
A. Would keep this to a minimum in youth track WORKOUT LOAD
A. Up to 1 1/2 to 2 TIMES RACE DISTANCE
BASIC PREMISESBASIC PREMISES
EVERY DISTANCE RUNNER WILL DO A MINIMUM OF 1 RACE, MAX OF 2 RACES PER MEET
WILL RUN THE 400, 800, 1600 AND 3200 OVER THE COURSE OF THE SEASON FOR VETERANS
EVERY DISTANCE RUNNER WILL DO A MINIMUM OF 1 RACE, MAX OF 2 RACES PER MEET
WILL RUN THE 400, 800, 1600 AND 3200 OVER THE COURSE OF THE SEASON FOR VETERANS
ROOKIESROOKIES
DISTANCE RUNNERS A. TRAIN TO RUN THE SHORTER RACES B. LEARN BASICS OF WORKOUT C. UNDERTRAIN D. DOUBLE AT LEAST ONCE, NOT MORE
THAN TWICE DURING SEASON E. INTERVAL AMOUNT LOW
DISTANCE RUNNERS A. TRAIN TO RUN THE SHORTER RACES B. LEARN BASICS OF WORKOUT C. UNDERTRAIN D. DOUBLE AT LEAST ONCE, NOT MORE
THAN TWICE DURING SEASON E. INTERVAL AMOUNT LOW
Weekly Training PlanWeekly Training Plan
Two Practices a weeka. Runb. Pace
Three Practices a weeka. Runb. Pacec. Pre race
Four practices a weeka. Add a second run
Two Practices a weeka. Runb. Pace
Three Practices a weeka. Runb. Pacec. Pre race
Four practices a weeka. Add a second run
Books to readBooks to read
Training for Young Distance Runners by Larry Greene and Russ Pate
Successful Coaching by Rainer Martens The Quotable Runner: edited by Mark Will-
Weber Children & Sports Training by Jozef Drabik
Training for Young Distance Runners by Larry Greene and Russ Pate
Successful Coaching by Rainer Martens The Quotable Runner: edited by Mark Will-
Weber Children & Sports Training by Jozef Drabik
Final commentsFinal comments
Remember why you are coaching What will the athletes remember?
Keep it Simple Make it enjoyable Remember the athletes are not you Employ the overload principle
Remember why you are coaching What will the athletes remember?
Keep it Simple Make it enjoyable Remember the athletes are not you Employ the overload principle
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