Training The actual nuts and bolts of it

Decision Making in Coaching

• Heuristics- Creating “Rules of Thumb”

• Close enough to right without messy details

• Conceptualize

• *Recommended Read: AntiFragile by Nassim Talib

• This is what we are trying to do…

• Balance

Speed

Endurance

Classification

GeneralSpeed

Specific General Endurance

Support SupportDirect Support

Direct Support

SPEED Endurance

6x60m with full rest 13mile long

run

Ex for 5k runner:

or3x1mile with 90sec rest @ 5k goal pace

Starting off:Questionnaire and Dialogue

• Assess:

• Aerobic Abilities

• Mileage, Long run, paces

• Speed/Anaerobic Abilities

• Workout strengths, weaknesses, examples

• Get examples of avg. workout in each area

• Assess Recovery time for each

• Overtraining/staleness clues

• ASK- mileage, workout types, what causes staleness

• Injuries

• Peaking

• Training Log

Add what is not there

• Examples:

• Pro’s:

• Jake Edwards (3:58 miler)- Pure Speed

• Tommy Schmitz (3:56 miler)-

• Jackie Areson (15:12 5k)- Aerobic work

• Felix Heintschel (8:40 steeple)- consistency

• Sara Hall (52:54- 10 miler)- Longer aerobic work- BALANCE

• College:

• Drevan Anderson-Kaapa (1:49.0)- Aerobic strength

• Yonas Tesfai (1:48.4)- high end aerobic work + Pure Speed!

• Janae Bottoms (4:31 1500)- Threshold

• Brian Barraza (14:12 5k/29:42 10k XC)- Mileage/general aerobic

Training:

• Workout Progressions

• Overall Periodization

PROGRESSIONS

• Workout Example: Specific Endurance for 5k- Jackie Areson (15:12 5k)

• Every 3-4 weeks

Progress Everything

Dec. 4mi alternating 400m/ 1000m (4:58 pace/6:00min pace)

January 4mi alternating 500m/ 1000m (4:56 pace/6:00min pace)

February 4mi alternating 600m/ 1000m (4:52pace/5:53min pace)

March 4mi alternating 700m/900m (74 pace, 5:52 pace) ALTITUDE (5:33avg)

April 3mi alternating 800 in 2:30/2:50. 3min rest. 1.5mi of alternating 400 in 72 400 in 86ish.

May (1k,1800,1mi, 800) with 400m jog rest (3:01, 5:32, 4:48, 2:14)

0

1

2

3

4

5

6

7

8

9

10

16.5 17 17.5 18 18.5 19 19.5

1sttest

2ndtest

4/30/12

MAXTest 1:61.8-13.7

Test 2:59.8 14.2

Test 4-58.7 -14.2

Mile Speed progressions

• Tommy Schmitz-3:56.45 mile (June 5th)

March 28th 3 sets of (500, 400, 300) with 75sec rest AND 4min between setsgoal-74, 58, 43

April 10th 900- (1:59 through 800)600-1:262x400-57 with 2min rest 4min rest between sets

May 8th 4x400 58 w/ 1min rest3x400 571x400 56 4min rest b/t sets

May-26th 600-1:25, 4x400-57 with 1min rest500- 1:11 2:30 rest b/t sets

Sprint Progression

6x8sec Hill Sprints

8x8sec HS

10x8sec HS

4x60m flat sprints

8x10sec HS

5x80m flat sprints

10x10sec HS

2x60m, 2x80m, 2x100m

8x10sec HS + 1x25sec MAX

4x60m, 1x150m AMX

4x100m + 2x170m MAX

OVERALL PERIODIZATION

HS Training

Monday Tuesday Wed Thurs Fri Sat Sun

LT-25min, split 6xHS, 2x20sec

hills

Hill Circuit 2 Long run

LT-20min,

3min rest, 6min

at 10kish

4x100m,

2x150m sprints

10miler

will-54:30

BASE: (for two kids who ended up running 8:54 and 9:15)

Circuit 2: 3x the following w/ 5min rest”400m- 85 10x full squats200-40 10xpush ups200-4010xsingle leg squats200-4010xsquat jumps200-3510xbound100-fast

HS Training

• Mid-Season

-Aerobic Fartlek starting at

threshold working down to

10k pace (20min total of hard

work)

9x200m w/

200m jog

33’s down,

last one in

28.0 (going

14.9, 13.1)

Kingwood

True Team

(will tony

down

week)

(9:12-ry

21

800,400,800, w/ 45sec rest at

3200, slow lap jog

,600m at 3200, 3x150 w/ 50m

jog, 150s at threshold, 600m

at 3200 down to mi pace

5min easy,

5min steady

(mid 5’s), 5

easy, 5

steady, 5

easy, 5min

of 10sec

hard, 50sec

easy

Klein

Relays

(4:16,4:19w

ill,

9:38tony)_

28

HS Training-Peak

Regionals

(9:01-1st,

9:15 PR-5th

Regionals

(4:13-1st,

4:30+…tired

)

3x800m

w/4min rest

first 600m at

3200m pace,

last 200m at

mile

(2:09,2:09,2:

11)

Medium

long

600,300 at

3200 pace,

4x200m at

mile pace w/

200 jog b/t

everything

easy+strides State

State

Champ-3200

(9:00, splits

4:42, 4:18,

2:04 last half

(60 last lap)

5th-1600m-

4:17- looked

tired

Peaking- mid May

College XC- September 15th

• Brian Barraza- 4th at South Central Regionals-29:43- NCAA Qualifier as a Soph

Mon- 6:45-campus

7:00-herman

Tuesday- 7:30-on campus

Wed-7:15- to herman (7:30 at herman)

Thursday-7:45am

Fri-7:30- on campus

Sat- 6:50- at memorial

Sun-on own

Brian-Alternating600/1k-5.5mi of alternating 600-4:50 pace/ 5:45pace

2:30-STRENGTH

9mi5mi, 8x10sec HS, 2mi c/d

2:30-TEAM MEETING/CLASS

9mi9mirun

1.5mi w/up and c/dBrian-7.5mi progression tempo

(start- 5:38,5:30, 5:21, 5:11, 5:03, 4:58, 4:51, 2:24)

Cross-Train

September 28

Mon- 7:05 to herman (7:20 at

herman

Tuesday- 7:30-on campus

Wed- Thursday- 7:00-to spots park.

Fri-7:15- to herman

Sat- long run-memorial- 7:00 meet there (by pool…)

Sun-on own

Brian-800/800-6mi of

alternating 800- 2:25/ 2:45

2:30-STRENGTH

9mi

, 9mi

Brian, James, Blake,Yonas-

2mi- 10:003min rest4x200m hills3min rest4x1min on/off-5k effort

8mi

Secondaryrun-5-6mi

Brian-14miCross-train

Middle of October

Brian, Yonas-WITH ME8x1k w/ 2min rest-ON GRASS(avg- 2:50-

>2:42)

2:30-STRENGTH and Team Draft

9mi9mi

2x800 world championships

(Brian-2:01/1:59)

PM-5mi easy

9miLong run

13mi- Brian Cross-Train

Peaking

Mon- 7:15 to herman

Tuesday- 7:15-herman (7:30 at herman)

Wed—7:40- on campus

Thursday-DEPART FOR REGIONALS

Friday-REGIONALS

Sat-RETURN home

Sun-on own

Brian, Yonas1mi-5:001200-3:40800-2:22400-68

2:30-STRENGTH

8-Brian, Brian3mi, 4x30sec strides, 2mi easy

2:30 Team meeting

Jog first 5k, strides, jogfinish loop

REGIONALS- RUN FAST!!

(4th-29:43-Killed it)

Brian-11mi Shakeout-4-5mi or X-train depending on how you felt

Sara Hall Racing Schedule- 2014

• 4/06/14- US 10-mile champs- 2nd- 52:54 (*under American Record)

• 4/22/14- US Road mile champs- 4:33.81 -3rd

• 5/04/14- Stanford 3k steeple- 9:42.10 -3rd

• 5/08/14- Twin Cities road mile-rained out…• 5/18/14- Bay to Breakers- 12k- 40:27 -2nd• 6/14/14- NYRR women’s 10k- 33:02- 4th American• 7/4/14- 2nd at US 10k champs• Appendix Burst- 8/20• Then…• Tufts Road 10k- 32:13• 4th at US 12k champs (38:47)• Won 3x72min Half marathon wins, 53:54 10mi win

BIG MODULATION!

The past 2 weeks- Training for Marathon

2mi w/up

8x1km w/ 2min jog- goal 10k effort w/ work down last 2-32mi c/d

Fasted-10mi Rhythm changing-2mi w/up 15x1min on/off- 5k effort2mi c/d

Easy double (shorter split double Easy- single

run

16mi tempo

working on carb intake 6:09 Averageat 8,400 FEET (5:41 at sea level conversion)

easy-

Mileage-95

5

9mi

PM-4-5mi easy

2mi warm up5x1mile with 2min easyGoal 5:20s at 8,400 feet (5:03 at sea level)2mi cool down

13mi medium long run

Two runs of 4 to 5mi- easy recovery on one

2mi warm up4x400- 704x300- 504x200-30

200m jog b/t reps, 400m jog b/t sets

Single run-short- almost like an “off” day- so 5-6mi easy

2hr

medium/easy

run (1hr easy

then 1min

pickups every

5min)

mileage- 75

• What changes from HS to college to Pro?

• Volume (workouts, total mileage, etc.)

• Density (more moderate workouts included)

• More “stuff”

• Shorter build of base

• Elites have only 2-3weeks of “running only” training

• Freshman HS- might spend entire summer doing just mileage and strides

• Longer specific period

• Competitive period

• HS- 4-6 weeks

• College- 6-8 weeks

• Pro- 8-12 weeks

What’s different between HS, college, and Pro’s?

Monday Tuesday Wed. Thur Fri Sat Sunday

HS “elite” base

20min tempo

7mi easy 7mi + 6xHS

7mi 7mi easy 12mi longrun

off

College 20min LT +2x3min @10k pace

9mi easy 6mi, 8xHS, 2mi

9mi easy 8mi with 6x30sec surge at 5k-10k pace

14mi 5mi

Pro 8mi w/8xHS

30min split LT

PM-4mi

11mi 6mi/6mi with 8x30secsurges in the middle

4mi, 20x200 w/200 jog (3k-1mi pace), 3mi c/d

16mi run w/ last 15min pickup

9mi

Comparing Training-5k Base