I am currently coaching at a high school that has a good foundation in cross country. It is a large team, several guys in the 16s, few girls under 20. But the common themes I have seen is that most of these times have not transferred to the track as well. I have read up on Daniels and that seems great for building a great cross country team or working with an already elite 1500/5000 runner. But Daniel's in my opinion does not look like something that would take a 2:15 guy down to 2:00 from their sophomore to junior year.
I want to center my program around people that have a good range from 400-1600. So that guys that are running 4:20-4:40 can also be viable options on a 4x400 as a sub 52 split but have a strong 4x800 as well.
I see programs around the area that consistently have guys finish the 2 mile in 9:30 or better and hop onto a 4x400 and split 50.xx or better!
What are these programs doing to consistently have these types of athletes?
Best Middle Distance Training Plan for High School
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Lower their mileage to at least 45 per week and have them get used to an easy pace of 6:00-7:00. Make them do 3000-1000 repeats 2 or 3 times a week. Have them do weightlifting with low reps, but high weight. Have them do 100 meter sprints with full walk recovery on occasion.
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Your goals are sort of unrealistic. There just aren't that many guys who can split a sub 52 and run a 4:40 mile in most schools. Those are going to be your 1:55/4:20 type guys and in most schools if you get one of those a year, you are doing well. And very few people who run 2:15 as a soph will ever break 2. That just isn't a realistic improvement plan.
Back it off a couple of seconds though and things get more realistic. You will probably have 4 guys running 53-55 for everyone that breaks 52. Those guys have shots at being 2:00/4:30/9:30 type guys which you build a decent league team in most areas.
The one thing Daniels doesn't do is the short speed work. Seems like doing that for younger kids is a great idea. Again you aren't going to turn you 58s guy running a 16:00 5k into a 52s runner. But you might get him down to 55.
For the 400m, recruit your 200m guys.... -
So, you make up some ridiculous story and then respond under another username to appear competent?
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OP, I had the same problem with a girls team I was coaching along time ago. I asked a very successful coach who was a "disciple" of Daniels how he was able to get his girls from XC to running legs on the 4x800 during indoor track.
He told me once a week they ran 150s at 800 meter pace after their easy runs. He felt it was long enough to impart a neurological blueprint but short enough that it wouldn't tax them.
Daniels isn't the only protocol to use, most of the coaches that I know who had more success at the shorter middle distance used other methods.
If you choose to continue with Daniels try what was suggested to me and include more drills, strides and perhaps explosive ancillary work. -
Read about what Scott Christensen does. He generated these "unrealistic" goals somewhat regularly. Keep them at a medium mileage (maybe 40 miles a week), work top end speed via flying 30's, and give them special endurance work. It's been awhile since I read his training plans, but I think that's pretty accurate.
I would also say that you should make sure not to try to force it. These 16 min cross guys might really be true distance runners, and may not necessarily have the leg speed to run 51/52. Train the kids in the way that's best for them to succeed; try not to get stuck working your system just because you like it. -
I'm not sure what is the best way to train middle distance runners in high school in the states but I will give you what works for me and my athletes. Over the past several years I have had males and females that have competed at fairly competitive level here in Australia. A few of my athletes best performances over 400/800/1500 2 of my females have pb's of 59/2:11/4:32 , 59/2:12/4:36 on the boys side 1:52/3:51/8:29 for 8/15/3k and another young man 1:52/3:57
I use multi-paced training system but have found that my athletes generally benefit from longer intervals with short efforts for speed. Hills are used throughout the year but short fast ones are used before we do more race specific sessions. Are volume is relatively low with our
males running 40-50 miles a week and females 30-40 miles a week. Training is similar for both and here is a sample week approximately 8-10 weeks out before national meet:
When I really want my athletes to run fast my favourite workout is 4-6x150m accelerations( athletes change pace every 50m with last 50 close to maximum speed)
Monday
Easy running 40-55 minutes
Tuesday (track session)
Males 1k threshold at 3:15-3:20k pace 2 min rest 5x400 at 3k pace on 2 min cycle 2min rest 1k threshold at 3:15-3:20 pace + 4x200 at 1500m pace on 90 second cycle
Wednesday
easy 35-55 minutes depending on athlete
Thursday (on grass)
Males 5-6k threshold + 5x100m w/100 walk
Females 2x2k with 100m walk at threshold + 5x100 w/100 walk
Friday OFF
Saturday
Males 5x1k on 5 min cycle + 1x600 run as 200 fast/200 slow/200 fast
Females 3x900 on 5:30 cycle + 3x600 as 200 fast/200 slow/200 fast
Sunday
Easy long run 50-75 minutes depending on athlete
Just a sample but I'm sure you can create the art to train your athletes to reach their goals. So much information out there but knowing what works for your athletes is key to developing them as athletes.
Good luck! -
How about this. What have you been doing and/or what are you thinking now for training?
