Download - Coaching Distance Runner
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Distance Training Progression for
FEMALE High School Athletes
Eric LehmannWaukesha South High School (WI)
262-501-0216www.trackandfieldcamps.com [email protected]
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Identify Distance Runners
•Swimmers
•Soccer Players
• Body Type - Speed
•Freshmen Cross Country Runners
•“Earn” the ability to train with the Distance Runners.
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Qualities to achieve success
•Athletic Ability
•Dependability
•Ambition
•Willingness to work
•Positive Attitude
•Leadership
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•Why do High School GIRLS compete in athletics ? Because it is FUN.....
•Why force young athletes ? How many young athletes CAN and WAN T to run over 30 miles a week ?
•“I will not force you do anything that I do not think you can handle....”
•Happy Athletes Recruit like HELL....
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Jack Daniels Influence..
•Training Age: Not year in school. 1...2...3.. etc...
•4 Types of Athletes
•1. Limited Talent / No Work Ethic
•2. Talent / No Work Ethic
•3. Limited Talent/ High Work Ethic
•4. Talent/High Work Ethic
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Level of Expectations
•Freshmen- Experience the total package of events. Emphasis on technique, warm-up, cool down, 400 (:67-:66)-800 (2:35-2:30) SPEED..Mileage 20-25 miles per week. Emphasis on competition. (Sub 6:00 mile Varsity) Winter Sport.
• Joe Newton - York High School Elmhurst IL “ the BEST thing you can do for a young distance runner is to teach them to run fast...” (30 x 30m) (15 x 60m)
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•Sophomore Swim or Run Cross Country in the Fall. (Double numbers 9th - 10th Grade) Promote Winter Sport
• Identify place in the program. Disciplined practice patterns. Increasing training load, identify relay potential. Mileage 25-30.
•Goals: 800 : Sub 2:30 1600: Sub 6:00 3200: Sub 12:15
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• Junior: “Year Round Runner”. Cross Country and Track and Field (Summer and Winter) “Leader:Application of skills and knowledge gained in the program. “Break-out” year, interest in the sport and understanding of competition. “Serious” Weight Training. Seriously consider Winter Sport. Mileage 30-35
• Multiple events within the team. 800: Sub 2:25 1600: Sub 5:45 3200 Sub 12:00 (or faster)
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•Senior: Leadership within the program in both Cross Country and Track and Field (JV or Varsity).
•“Teach” the program to underclassmen. Understand the sacrifice and commitment to become a CHAMPIONSHIP athlete. Close relationship between athlete and coach. Mileage 35 (more if College)
•Determine if the athlete wants to run at the college level....
• Identify Goals... PR’s.. State Championship ? Place ? RUN FAST
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Training Groups
•400/ Group (Freshmen)
•800/1600 Group
•3200 Mile Group (Talented-Varsity)
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4x800 Relay
• GIRLS love to run on Relays....
• The best 4 Distance Runners will ALWAYS run the 4x800 in the State Series....
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Workouts-Long Run
•25% of Weekly Mileage (FIRM.....)
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Ideal Week
•Monday - Long Run (25%)
•Tuesday - PACE (Track 800 or 1600)
•Wednesday - Threshold - Fartlek
•Thursday - Steady (15%)
•Friday - Easy (200m - 150m)
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“Key” Workouts
•800 Runner: 300m @ 100% (Sub :50)
•1600 Runner 2x 800’s 2:00 Minute Rest (2:45 or faster)
•3200 Runner 5:45 Mile 2 x 1200 ( 4:10-5:15)
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“Fun” Workouts
• 6-8 x 400m (800 Pace) Equal Rest
•4-6 x 600m (800m) 1600m Pace Equal Rest
•600m @ 100% 8x200m (Stride) 400m@100%
•12-20 x 400m (1:00 Recovery) Determine Pace Determine Season
• 6 x 400 @ 90% 800 Pace - Equal Rest 6x200m RACE...