| HEY! |
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PRE/EARLY SEASON PHASE: - 8x1000 w/ 200 jog @ tempo-10k effort - 5-6x1mile w/ 400 jog @ tempo-10k effort - 4x2k w/ 400 jog @ tempo effort - 3x2mile w/ 400 jog @ tempo effort - 4-5mile Tempos - Fartleks @ tempo effort (ex. 8x2minutes on/off) MID/COMPETITION PHASE: - 16x400 w/ 1 min rest or 200 jog @ 2 mile effort - 20x400 on 2-2:30min cycle (depending on level) or 100 jog @5k effort - 7x800 w/ 90 seconds rest @ 5k effort - 4x1200 w/ 90 seconds rest @ 5k effort - 4x1600 w/ 2m rest or 400 jog @ 5k effort - 6x1000 w/ 90 seconds rest @ 5k effort - 10x600 w/ 1 minute rest @ 5k effort LATE SEASON PHASE: -6x800 w/ 90 seconds rest @ 2 mile effort -12x400 w/1m rest @ mile pace -2x(8x300) w/ 1 min rest, 3 min between sets @ 1st 8 5k pace, next 4 at 2mile pace, last 4 at mile pace. - 5x1000 w/ 90 seconds rest @ GOAL 5k pace The mid and late season sessions are once a week, along with a 2nd session for the week being one of the early season sessions. So, one faster session and one longer tempo/fartlek session per week. |
| dingle |
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the pre/early season all depends on the preparation of the runners. If they're running >40 for 5-6 weeks good, if not, it's too long. |
| Ghola |
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You'd need to force the kids to run those early workouts at the right pace. If they're running their tempos at race pace, like most kids do, they'll probably wind up peaking too early. I'd also add some hill work in there. |
| HS Coach Bozo |
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Those sessions are too much volume for the vast vast majority of HS runners. I've had my best success with my team by focusing on early season mileage, not many workouts, lots of "run to the barn" type runs. Lots of strides all season to work on speed. 1-2 sessions a week depending on race schedule. 1 usually repeats on time intervals so kids don't race. The other 1.5-2.5 miles of repeats. |
| HS Coach Bozo |
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Oops, just saw this was for XC. There I like hills instead of intervals/fartleks on the watch for one session, and longer repeats for the other (2.5-3.5 miles worth). Also, 10k pace is meaningless for HS runners. I've also found "tempo pace" to not be very helpful either, because it usually just means people race each other but run slightly slower because it's not a real race. Not quite right for the workout. I prefer giving times for the tempos based upon race efforts, and slowing them down, say, 30 seconds a mile. I tend to skip over tempo runs at all in recent years. They race 5k almost weekly. Otherwise, I let the "run to the barn" runs do the work for tempo runs. Only drawback there is the slackers never really get a tempo run then, but that's on them!! |
| HEY! |
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Based on the reponses i probably shoul have added that this is for the top kids only, probably just the top 5. They'll all have put in a good summer over 40mpw. They understand the concept of tempos etc... For the JV guys etc... it'll be a much more basic program |
| Quenton Cassidamius |
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Seems like a good plan. Make sure that they are ready to handle it though because many kids will come into the season out of shape instead of having a large base like they should. |
| HEY! |
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They run their tempos at 35-40 seconds per mile above 5k pace. I hold them to this in workouts, thats why I like the broken up tempo repeats so I can hold the pace to that. Also, I use 10k pace just for reference. When telling them the workout, i just say "5k pace + 20 seconds (ish) per mile" ... as far as hills we use those, but they're not as important to the program (Not many hills in the area unfortunately) |
| HS Coach Bozo |
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Sounds pretty reasonable!! A few other points. I'm a mileage believer, but only for those who want to do it. Which usually means 3 or 4 people (i have a medium size team, about 25 people between boys and girls). My early years, especially in my first year, as a coach I did too many workouts. I had great early seasons and lousy post seasons. I wanted to make sure we working as hard as everyone else but I messed it up. In the years since, I've learned to wait until 6 weeks out from the big meet to do any gut-busting workouts. I've also learned to be happy with ONE good workout a week. The rest mileage or races, sometimes a 2nd easier workout on the watch as I noted. This allows for more mileage and a better progression which gives the kids confidence. I went from hardly making states as a team in XC to finishing near the top. Went from my top runners peaking out at 4:30/9:40 to 4:20/9:20. More mileage, less quality work -- it's a safer way to go... you just gotta let go getting all the nice workouts in that look great on paper!! |
| Jurgis Rudkus |
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Seems like a decent plan, if you have some dedicated runners putting in mileage over the offseason you could have a lot of success with it. My only criticism as a coach is the late season workouts seem very difficult. Personally I prefer to focus mostly on goal race pace with large amounts of rest (Canova has a similar approach, although his methods obviously don't fully translate to high schoolers). Also continuing to do tempo-type runs and shorter reps throughout the season would be great, it seems like you're doing an unreasonably high number of I-paced (going off Daniels) workouts, which is pretty grueling stuff. |
| HEY! |
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Thanks everyone, I'm a new coach and appreciate the help. We continue throughout the season with one tempo per week and one "grueling" session per week. I have about 5 runners willing to put in the >40 mileage. We keep one long run per week of 10+ miles. Maybe I'll cut back on the mile paced stuff, or just shorten the reps. |
| Hmmmm?PONDER |
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I'm seeing to much quantity and not enough quality - remember your variables if intensity goes up your volume has to go down. So for your early workouts they look good but they seem like to much quantity yes your not looking for much intensity but i don't know a high school state that run 10k. My advise for you would be to over train but not to 10k I would be looking more at 6k - 7k so all workload should = that amount as far as workouts. Excluding warmups and cool downs. As far as your mid/competition phase I think more rest needs to be implemented 16x400 with 1 min rest is a good workout but every 4 take an extra 4-5 minutes break and allow their heart rates to lower before you re shock the system. Once in competition make sure to be using the meets as workouts some of the best programs in the nation have there kids run all out till 2 miles and let there kids try to hold on the last mile but slowly there bodies adapt and will be able to withstand that pace for the extra mile ( especially once you drop the milage at the end of the season) . Under this plan though those kids will need a good amount of rest to reinsure that they don't burn out. As far as your late phase I like it a lot i would not change much there you for sure took down the volume so intensity will raise. The only other advice i can give you is try to individualize workouts when you can and to slowly move runners through the ranks. we had about 4 or 5 different training groups depending on the athletes. So that athletes have a chance to develop and not to be thrown into a massive amount of work load and would end up not liking the sport any more. I hope this helps. P.S. if i was a college coach I could easily train of that program above |
| MAURICE |
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you're missing out by skipping the hill work. Surely there's 1 or 2 hills somewhere around you can train on? If not, run stadium steps. Short (8-12 seconds) 100% max effort hill sprints are helpful for a lot of reasons.. I'd try to stay off the track as much as you can. Mimic the same workouts on a park trail or something. Doing intervals & tempos on forest or park trails just seems to slow kids down a little bit. The track makes them crazy & they race too much.. |