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Distance Training “The Caldwell Way”. H. Dugan Hill Caldwell HS [email protected] (740) 509-0683. Caldwell. No Track- workouts on a rolling hill loop Hills Everywhere 2 Groups of Distance Kids 800/1600/3200 400/800/1600 . Pre Season Winter running in Ohio. Outside Everyday

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Distance Training “The Caldwell Way”

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Distance Training “The Caldwell Way”

H. Dugan Hill

Caldwell HS

[email protected]

(740) 509-0683


Caldwell

No Track- workouts on a rolling hill loop

Hills Everywhere

2 Groups of Distance Kids

800/1600/3200

400/800/1600


Pre Season Winter running in Ohio

Outside Everyday

Change of temperatures

Take advantage of Good Weather Days

Mile Club Jan. 20-March 20

300/400 Girls500/600 Boys

Start threshold runs

Hills & Speed Drills

Weight Room 3x Week


Winter Workout ScheduleDistance(800/1600/3200)

Sunday- Long Run

Monday- Good Distance + Lift

Tuesday- Hilly Distance

Wednesday- Easy Distance + Plyo/Core Circuit

Thursday- Good Distance + Lift (threshold)

Friday- Easy Distance

Saturday-Race or Uptempo Run or Off until club starts


Winter Workout ScheduleMid Distance (400/800/1600)

Monday-:30 Threshold Burst Workout + Lifting

Tuesday- Hilly Distance

Wednesday- Easy Distance + Plyo/Core Circuit

Thursday-1:00 Threshold Burst Workout + Lifting

Friday- Easy Distance

Saturday-RaceorUptempoRun

Sunday- Long Run or Rest


Early Season March

Finally have all athletes

Basketball Players & Wrestlers start with 5 miles may get them in February

Idea is to get them transitioned to running mode

Start developing strength both running and lifting

Start changing speeds


March Workout ScheduleDistance(800/1600/3200)

Monday- Distance Threshold Sets + Speed Drills + Lifting

Tuesday- Hilly Distance + Hill Sprints

Wednesday- Easy Distance Speed Drills + Plyo/Core Circuit

Thursday- 1000mRepeats +Lifting

Friday- Easy Distance

Saturday-Workout(27x200m with 100m jog 3200 goal pace)

Sunday- Long Run


March Workout ScheduleMid Distance (400/800/1600)

Monday- 400-800-400-800-400 threshold sets or Distance Workout + Lifting

Tuesday- Hilly Distance + 125m Hill Sprints

Wednesday- Easy Distance + Plyo/Core Circuit

Thursday- 500m 5 min go & 300m 4 min go or Distance Workout + Lifting

Friday- Easy Distance

Saturday- LadderWorkout 300-200-150-100-100-150-200-300, 400 90 sec. rest or Distance Workout, March 29th Quad Meet

Sunday- Long Run


Mid SeasonMarch 30-May 4

Every Tuesday Meet used as workout for top athletes

Try to run athletes only 7 times in main event


Mid Season Workout ScheduleDistance (800/1600/3200)March 30- May 4th

Sunday- Long Run

Monday- 4-6x 800m/400m Sets rest 1min 3 min (early)

12-14 x 400m 90 sec. rest (late) + Lifting

Tuesday-Dual Meet– 4x800,400,800,4x400

Wednesday- Easy Distance

Thursday-5-8 x1000 3min rest - 5-8 x 800 surges 2 ½ min rest + Lifting

Friday- Easy Distance

Saturday-Invitational


Mid Season Workout ScheduleMid Distance (400/800/1600)

Monday-4-6x 250m repeats 4 min go or workout + Lifting

Tuesday-Dual Meet– Depends on Athlete

Wednesday- Easy Distance + Plyo/Core Circuit

Thursday-4-8x 600m repeats 6 min go+ Lifting

Friday-Easy Distance

Saturday- Invitational

Sunday- Long Run


Peak SeasonConference/State Tournament

OVAC Conference @ St. Clairsville (Tuesday, Thursday, Saturday) May 6th,8th, 10

PVC Conference~ May 13th (Tuesday) May 17th Barnesville Inv.

District- May 20th (Tuesday) May 23rd (Friday

Regional- @ 2 Sites May 28th, 30th

Girls~ (Wednesday, Friday) @Fairfield Union

Boys~ (Wednesday, Friday) @ Navarre

State Meet ~ June 6th, 7th (Friday, Saturday)


Peak Season Workout Schedule

OVAC Week- skip Tuesday or Thursday for workout (Tuesday 4x800 400 & 3200, Thursday 1600 & 800 & 4x400)

May 5th- May 7th & May 9th easy distance and buildups

PVC Week-May race multiple events Tuesday

Monday, Wednesday & Friday Easy distance

Thursday- Workout 10 x 600 surges rest 2 ½ min maybe 4x800 if meet

Saturday- Invitational 1 event usually shorter


Peaking

Depends on the Athlete, on what you do & when to peak

EXAMPLES:

J~ State Meet

T~ Regional Meet

S~ District Meet

4x800


State Tournament PeakingDistrict

District Week

Depends on Tuesday Prelim day 4x800 800 1600 boys likely 1600 girls 3200 boys and girls doubtful

Monday-could be 400s or wind sprints

Tuesday-Medium distance

Wednesday- bursts

Thursday& Saturday- easy distance

Sunday-Workout ( if make it out of district)12-14x300 2min rest


State Tournament PeakingRegional

Regional Week

Depends on 4x800

Monday-easy distance

Tuesday-bursts

Wednesday-wind sprints or 4x800

Thursday-easy distance


State Tournament PeakingState

State Week

Saturday- Easy distance

Sunday- Medium distance

Monday- 400’s & 200’s

Tuesday-Bursts

Wednesday-Medium distance

Thursday-Easy distance

Friday-Easy distance & buildups


Questions

H. Dugan Hill

Caldwell HS

[email protected]

(740) 509-0683


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