Distance training the caldwell way
This presentation is the property of its rightful owner.
Sponsored Links
1 / 18

Distance Training “The Caldwell Way” PowerPoint PPT Presentation


  • 78 Views
  • Uploaded on
  • Presentation posted in: General

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

Download Presentation

Distance Training “The Caldwell Way”

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Distance training the caldwell way

Distance Training “The Caldwell Way”

H. Dugan Hill

Caldwell HS

[email protected]

(740) 509-0683


Caldwell

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

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 schedule distance 800 1600 3200

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 schedule mid distance 400 800 1600

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

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 schedule distance 800 1600 3200

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 schedule mid distance 400 800 1600

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 season march 30 may 4

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 schedule distance 800 1600 3200 march 30 may 4 th

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 schedule mid distance 400 800 1600

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 season conference state tournament

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

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

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 peaking district

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 peaking regional

State Tournament PeakingRegional

Regional Week

Depends on 4x800

Monday-easy distance

Tuesday-bursts

Wednesday-wind sprints or 4x800

Thursday-easy distance


State tournament peaking state

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

Questions

H. Dugan Hill

Caldwell HS

[email protected]

(740) 509-0683


  • Login