Multi tiered training for xc track
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Multi Tiered Training For XC & Track. Aaron Davidson Shawnee Mission North High School. My Experiences…. High School Lyle Knudson High Altitude Camp Fort Hays State – Majored in XC & Track ( Health & Human Performance & Education) Post Collegiate Competition Shawnee Mission North .

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Multi Tiered Training For XC & Track

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Multi tiered training for xc track

Multi Tiered TrainingFor XC & Track

Aaron Davidson

Shawnee Mission North High School


My experiences

My Experiences…

  • High School

  • Lyle Knudson High Altitude Camp

  • Fort Hays State – Majored in XC & Track

    (Health & Human Performance & Education)

  • Post Collegiate Competition

  • Shawnee Mission North


Traditional distance training

Traditional Distance Training

  • Nothing wrong with this model!

  • Great Cross Country approach.

  • Assumes you can not increase Volume & Intensity

  • Aerobic conditioning decreases over time.

  • Emphasizes the peak.


High school coaching

High School Coaching

  • We don’t have our runners all year.

  • Some coaches have commitment to other sports.

  • Some coaches don’t coach both seasons.

  • Track athletes come from a mixed background.

  • Track athletes train for multiple races . (Much more dynamic)

  • Track and XC training should be different.

  • XC should be include more aerobic training and higher miles.

    Track Season =14 Weeks

    Cross Country Season = 26 Weeks


Multi tiered training for xc track

Lyle Knudson

  • - High Altitude Camps

  • - Article in Running Times

Frank Horwill

- British Miler’s Club

- Founded 1970s

Jay

Edwards

Sebastian Coe

  • British 800m/1500m

  • Olympic Medalist

  • Broke 3 World Record

  • In 41 Days

Personal Bests

400m = 46.87

800m = 1:41.87

Mile = 3:47.33

3K = 7:54.32

5k = 14:06

4 Mile = 17:54

Mike Webb

Blue Valley West


Multi tiered training system defined

Multi Tiered Training System Defined

  • Training that involves progressing athletes through 4 different paced training sessions over a specified training microcycle.

  • Athletes train ABOVE and BELOW their goal pace. (Speed intensive workouts)

  • Key is becoming comfortable at different paces.


Benefits

Benefits

  • Quality vs. Quantity

    “Training racing skills” vs. “Getting in Shape”

  • Focuses on Speed & Speed endurance from beginning to end.

    “If speed is the name of the game then we should never get too far away from it.” Seb Coe

  • Allows athletes to have “Range”.

  • Gives athlete best chance to PR throughout the entire season.

  • Does NOT emphasize mileage. Helps prevent injuries.

  • Does NOT emphasize the “Peak”.

  • Not depending on a taper phase.

  • Not based on Volume. Workout is done when athlete is no longer meeting the objective of the workout. Volumes and recovery can be adjusted.


How to set it up

How to set it up…

  • Plan 2 Week Cycles.

  • Split team into 2 groups.

  • DISTANCE & MID-DISTANCE. Each group has their own “Training Distance” or (TD)

  • Determine “TRAINING DISTANCE” or (TD).

    Example: MID Training Distance = 800m

    Example: LONG Training Distance = 3200m

  • Introduce slower paces first.

  • Time trial at beginning of the season helps determine target times. Athletes must do 2 time trial runs.

    I like for my Long Distance kids to be at 3200m (TD) when the season starts. I will spend the first 2 weeks introducing faster paces to them in fartleks.


Set training distance td

Set Training Distance (TD)

(TD) Determines the paces they will be training at for each 2 week cycle.

MIDLONG

200m800m

400m1600m

800m (TD)3200m (TD)

1600m5,000m

3200m10,000m


Workout paces

Workout Paces

Athletes do 2 workouts above TD.

Athletes do 2 workouts below TD.

MIDPACESLONG

200mUnder-Under-Distance (UUD)800m

400mUnder-Distance (UD)1600m

800m (TD)Training Distance (TD)3200m (TD)

1600mOver Distance (OD)5,000m

3200mOver-Over- Distance (OOD)10,000m


Each cycle consists of

Each Cycle Consists Of…

(LR) Longest Run of the Week

(20% to 25% of the previous weeks mileage)

40 miles previous week = 10 miles

30 miles previous week = 7.5 miles

20 miles previous week = 5 miles

(AT) Aerobic Threshold Runs

Runs @ Threshold Pace; 1 mile time + ~60 seconds; very non specific pace; non conversation pace).

(OD) Over Distance: 1 Race Pace over Target Pace

(OOD) Over-Over-Distance: 2 Race Paces over Target Pace

(UD) Under Distance: 1 Race pace under Target Pace

(UUD) Under-Under-Distance: 2 Race Paces Over Target Pace

(AR) Aerobic Recovery

(RD) Race Days or Test Days


Volume

Volume

TOTAL VOLUME @ “Training Distance” Pace

(for that day’s workout)

Workout PaceMultiplierTotal Distance

100mx 5500m

200m Pacex 4800m

400m Pacex 3 1200m

800m Pace x 2.52000m

1600m Pace x 2.253600m

3200mx 26400m

5000m Pacex 1.57500m

8000m Pacex 1.2510,000m

10,000mx 110,000m

15,000mx 115,000m

Must monitor athletes and determine if volume needs to be added or subtracted.


Recovery rates

Recovery Rates

Long Interval Workouts – Equal Recovery, work down to slightly less than equal.

Short Interval Workouts – Can make or break a workout depending on how you prescribe it. Must watch the workouts!

I like to break short interval workouts into sets. Keep the heart rate high throughout the set while they are still running efficiently, then recover between sets. Not full recovery until late season!

Speed Intervals – Close to full recovery; 2 to 3 minutes to allow energy system to recover.


Paper airplane model

Paper Airplane Model

“If it’s built right, it will fly right.”


Multi tiered training for xc track

Training like a boxer.Hitting on all phases, all the time.Prepared to come out swinging or last the full 12 Rounds.

Morning Runs

+

Sprints, Hills, Stairs

+

Jump Rope

+

Plyometrics

+

Agility & Foot Speed

+

Weight Training

+

Core Work

+

Boxing


Training paces boy @ 4 40

Training Paces (Boy @ 4:40)

Training Paces (Girl @ 5:30)

We do pre-season time trials in the 400M, 800m, and 1600m to get current marks.


Multi tiered training for xc track

Setting up an OD workout…

3200m Pace x 2 = 6400m Volume (4 miles)

6400m @ 3200m Pace which is 9:55 pace.

9:55 Paces are…

200m = 37 seconds

400m =74 seconds

600m = 1:51

800m = 2:28

1000m = 3:05

1600m = 4:58

Training Paces for 4:40 1600m Boy

UUD400m57.7

UD800m2:06

TD1600m 4:40

OD3200m9:55

OOD5000m16:19

Use prediction charts and pace charts to determine each interval time.

Break it up however you want…

32 x 200m @ 37 seconds

16 x 400m @ 74 seconds

8 x 800m @ 2:28

6 x 1k @ 3:05 + 400m Hard

4 x 1600m @ 4:58

Ladder Sets: 2 x 400m / 400m / 800m / 1600m @ 9:55 Pace


Multi tiered training for xc track

MONDAY: (OD) Over Distance

@ 3200m Pace; Volume = 6400m

15min. WU + Drills

8 x 800m @ Current 3200m Pace w/ Equal Time Rec.

10 min. Turf Cool Down

Myrtle Routine + Glute Routine8-9 Miles

TUESDAY: (AT) Aerobic Threshold

10min. Easy / 10min. AT / 10min. Easy

6 x 60m Strides

Hurdle Routine4.5 Miles

WEDNESDAY: (UUD) Under – Under – Distance

@ 400m Pace ; Volume=1200m

Plyometric Routine + Accelerations

2mi WU to Mohawk Park

12 x 100m on Grass w/ 2:30 – 3:00 Recovery

10min CD run back to school

General Strength Routine 5 Miles

THURSDAY: (AR) Aerobic Recovery

30 min. Easy

6 x 60m Strides4 Miles

FRIDAY: (RD) Race Distance or “Race Day”

1600M Goal Time:

  • 800M Goal Time:

  • 5 Miles

    SATURDAY: (LR) Longest Run of the Week

    25% of Previous Week Total8.5 Miles

    SUNDAY: Rest

    36.5 Miles Total

MONDAY: (OOD) Over-Over-Distance

@ 5k Pace; Volume = 7500m

15min. WU + Drills

Ladder @ current 5k pace:

200/400/800/1200/1600/1200/800/400/200w/ = time recovery

10 min. Turf Cool Down

Myrtle Routine + Glute Routine9 Miles

  • TUESDAY: (AR) Aerobic Recovery

    40 minutes Easy Recovery Run

    6 x 60m Strides

    Hurdle Routine5.5 Miles

    WEDNESDAY: (UD) Under Distance

    @ 800m Pace ; Volume=2000m

    Plyometric Routine + Accelerations

    2mi WU + 2 sets of 3 x 300m @ 800m w/ 1.5X Recovery

    10min CD run back to school

    General Strength Routine 5 Miles

  • THURSDAY: (AT) Aerobic Threshold

    1mi Easy / 1mi AT / 1mi Easy

    6 x 60m Strides3 Miles

    FRIDAY: (RD) Race Distance or “Race Day”

    1600M Goal Time:

  • 3200M Goal Time: 6 Miles

    SATURDAY: (LR) Longest Run of the Week

    25% of Previous Week Total8.5 Miles

    SUNDAY: Rest

    37 Miles Total


Multi tiered training for xc track

Examples

Sam Yoakum (2012)

Senior Season PRs

3200m - 9:31

1600m – 4:22

800m – 1:59

Ephraim Chaney (2009-2010)

2:06 Junior Season

2:00 Senior Season

Ben Burchstead (2012)

Sophomore year1600m Progression

5:00 – 4:50 – 4:40

4:28 Junior Year

Emily Stava (2013)

3200m - 11:42

1600m - 5:42

800m - 2:27 (4 second PR @ State)

Alex Hendee (2009)

NOT using Multi Pace Training

9:34 Topeka Seaman

9:34 North Relays

9:36 Sunflower League

9:36 Regionals

9:39 STATE

Sydney Simpson (2013)

1600m – 5:39 only time she ran it

800m –2:32 / 2:31 / 2:26 / 2:25 / 2:23

400m – 62 split

MickiKrzesinski (2011-2013)

Soph Year - / 2:34

Junior Year – 5:39 / 2:30

Senior Year – 5:19 / 2:24

John Raines (2013)

800m Progression

2:01 South Relays

1:59 BV Relays

1:58 Topeka Seaman Relays

1:57 Sunflower League Meet

400m = 50.1


Multi tiered training for xc track

“If you put a baton in their hand, you’d think they were finishing a 4 x 400m.” Vern Gambetta

Discuss last 400m of Olympic races.


Multi tiered training for xc track

“Athletes don’t care how much you know until they know how much you care.”

Aaron Davidson

[email protected]

913-237-9304


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