Interested to see what everyone else is doing on a day-to-day basis.
Interested to see what everyone else is doing on a day-to-day basis.
Okay, I'll bite. Today I had my top guys do three sets of (4x400m) at Daniels' I pace. 75 seconds between the reps, three minute jog between the sets.
70 minute maintenance run.
minute on, minute off, 8X, @ 2 mile pace.
Dynamic warm-up, run, strides, lift.
I'm not a HS coach, but I will tell you what the distance varsity boys (and even many of the non-varsity guys) do at my son's high school. Typical week...some variations in there as the season progresses.
M - 4 mile morning run, 8-10 mile run after school
T - weights before school, workout after school (1 mile warm up, 12 400s at 68 for the top guys, 1 mile cool down)
W - 4 mile morning run, 8-10 mile run after school
Th - weights before school, workout after school (1 mile warm up, 6 1000s at 3:08, 1 mile cool down(
F - No morning practice. 7-8 miles in afternoon
S - Meet. If not a meet day, 8-13 miles
S - Off or cross train or 3 miles.
This is the typical week. Some of the better guys will go longer on some of those after school runs or do a longer run on Sunday sometimes so that they get up to 70 MPW.
that is a lot for a HS kid, three hard days (if there is a meet) two a days, 6 x 1000, what distance do they race in track?
Yeah, it is a lot. I have yet to hear any convincing argument for any high school runner to ever run more than 55 mpw. It's asking for injury and frankly wastes a lot of time.
No one is trolling yet and it reminds me of threads circa 2001, so I'll bite as well.
M- AM: 30 Min PM: 40 Min + 5-10-15-20-15-10-5 sec Hill Reps @ Max Speed + Strength Training
T- Full Dynamic Warm-Up + 6x3 Min @ 10k Pace Fartlek w/ 2min rest + Myrtl
W- Lunge Matrix + 1 Hour very easy + Core & Stability Routine
Th- 30 Minutes Very Easy + Selected Drills + 80-60-40m Accelerations
F- Race 800 Meters + Cooldown w/ Strides of 150-140-130-120-110-100 @ Mile--> 400m Pace + some body weight & med ball stuff at the track.
S- 90 Minutes Easy
S- OFF
This is sort of a "down week" and still early season for us.
Typical week for my kids 80% of the year:
Mon Long-Recovery
Tues 3X2000(400) steady-state, approx marathon pace which is 20 secs slower than threshold pace
Wed Speed workout
Thurs Recovery
Fri Recovery
Sat VO2 workout w/30/30/50
Sun Recovery
Or ...
Mon Long Recovery
Tues 3X2000(400) w/strides
Wed VO2 w/30/30/50
Thur Recovery
Friday Recovery
Sat Tempo Run or 2M repeats
Sun Recovery
How are you guys training when you have a Tuesday Dual/Saturday Invite/ Tuesday Dual/Saturday Invite
4 meets in 14 days or any kind of variation. Maybe a Wednesday Dual instead of a Tuesday?
First thing I did when I started coaching was reduce down to one meet a week!
looks like college. wrote:
that is a lot for a HS kid, three hard days (if there is a meet) two a days, 6 x 1000, what distance do they race in track?
They train through meets until the league meet at the end of the season, then they taper a little...and actually some of the guys who have designs on the state meet will wait a little longer to taper.
That is the workout schedule for the guys running mainly the 1600 and the 3200. The 800 guys do something a little different.
The team has had very few injuries actually. There is one varsity guy who tends to be a little injury prone, so he does less than the others.
And really, if you add up the mileage, it's just right on about 60 MPW. A few of the guys will bump it up to 70 for a couple weeks and then step it back down. That is good solid training, but, for guys who have been slowly increasing mileage for a couple of years, it's not too much.
justify it wrote:
Yeah, it is a lot. I have yet to hear any convincing argument for any high school runner to ever run more than 55 mpw. It's asking for injury and frankly wastes a lot of time.
I have yet to see any convincing evidence that moderate mileage leads to higher injury rates than low mileage among high school runners.
In fact, mileage prevents injury. Almost every injury I've seen has been caused by improper preparation. Kids don't run over the summer. They show up to XC practice and start running. They have shin splints, IT issues, etc after the first week. The guy who regularly runs 50+ miles per week routinely is not going to have this problem. They guy who runs very low mileage is going to have a hard time handling workouts of any intensity.
Today my guys are doing a 10 minute tempo run on the track followed by four sets of (300m at 800 pace with a 200m jog recovery + 200m at 800 pace with a 200m jog recovery).
To answer the other poster's question about how to approach dual meets, I sometimes hold my top guys out and have them do a workout/regular run instead or have them do something light (say, a leg of the 4x8) and then do a tempo run/fartlek afterwards. To me, the purpose of a dual meet is to give some of the younger/non-varsity guys racing experience.
8th grade girls right now
Myrtl after every session
Lunge Matrix before
M- 8x400 @ 2 mile pace
T-65 min long run w/strides
W-300 meter @ mile pace 200 meter steady (5 continuous reps with 2 sets with 5-10 min rec between the 2 sets)
Th- 35-40 easy run followed with 3x150 meter strides @ 800 PACE
Fri- 20 min run w 3x200 build-ups- followed by flag football
Sat- 15 min run
Sun-Off
Go Run
Long run day for us! 90 minutes for the varsity runners, 75 minutes for the upper-level JV runners, 60 minutes for some others, and 45 minutes for the newcomers.
This week
16/32 group
Mon - 80 min
Tuesday - 4 x (4 x400) 1 min between reps, 200 walk (about 2min ) between sets ( top guys went 73-77)
Wed - 55 min + striders
Thur - 4 x Mile repeats @ I pace w/ 3 min interval
Friday - 35 min + 10 grass striders
Race - 1600 &/or 3200
800 group (all ran xc so more 8/16)
Mon - 4 x 400 w/ 7 min ( we are over 6000ft so extra 2 min is close to = 5min sea level)
Tues 50 min
wed - 5 x 3min , 3 min interval. Point of reference
Thur - 40 min + striders
Fri - 35 min + 10 grass striders
Sat - race.
If only our middle school had a track team...