One training session that is a staple is 10-12k over a hilly circuit in which my athletes take on 900m 700m and 200m hill efforts. The hills are from 5% to 12% and these hills are repeated.
What is one of your favourite sessions?
One training session that is a staple is 10-12k over a hilly circuit in which my athletes take on 900m 700m and 200m hill efforts. The hills are from 5% to 12% and these hills are repeated.
What is one of your favourite sessions?
coahc wrote:
One training session that is a staple is 10-12k over a hilly circuit in which my athletes take on 900m 700m and 200m hill efforts. The hills are from 5% to 12% and these hills are repeated.
What is one of your favourite sessions?
My favourite session ? Of course the 20 x 400m at 5 k race pace and rest back to 120 bpm ( or 60% of MHR ) .
400 repeats.
Kilometer repeats.
3/1 runs (long runs and regular runs) with the last 1/4 run harder by feel.
It's hard to outrun any of those workouts to the point where you lose their desired training effect, but they're not so long/hard/demanding that they're too arduous to regularly do.
A once every two week track workout (any workout) that is ALL positive. No negative comments allowed, either by the coach or athlete. None. No “I can’t do it.” No “I’m tired.” No “You have to make a better effort.” No “What are we going to do with you, Kenny?” (Athletes are not told that the coach will make no negative comments.)
This plan works wonders for team attitude. This is for the high school level.
What up? wrote:
A once every two week track workout (any workout) that is ALL positive. No negative comments allowed, either by the coach or athlete. None. No “I can’t do it.” No “I’m tired.” No “You have to make a better effort.” No “What are we going to do with you, Kenny?” (Athletes are not told that the coach will make no negative comments.)
This plan works wonders for team attitude. This is for the high school level.
Once every two weeks? Thats the way it was for every workout I've ever done -- high school through college. What am I missing here? Perhaps its time for you to treat the other 13 days the way you do the one?
malmo wrote:
What up? wrote:
A once every two week track workout (any workout) that is ALL positive. No negative comments allowed, either by the coach or athlete. None. No “I can’t do it.” No “I’m tired.” No “You have to make a better effort.” No “What are we going to do with you, Kenny?” (Athletes are not told that the coach will make no negative comments.)
This plan works wonders for team attitude. This is for the high school level.
Once every two weeks? Thats the way it was for every workout I've ever done -- high school through college. What am I missing here? Perhaps its time for you to treat the other 13 days the way you do the one?
If anything it should be the other way around. 95% of the time, negative comments will not help. However, every once in awhile, on a particularly hard workout or important race, it's time to take the kid gloves off and apply a little pressure. That's how you get kids to rise to the occasion, and most can handle something like that a few times a season.
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I really like the blend or mixed paced workouts. I usually use these every other week when in the specific period. So things like sets of 8-4 or 12-4 and 16-4-12-4-8-4 etc. Speaking in terms of 5k training.
Pretty much the same as your! Off road dirt paths. Used to do a monthly handicap team xc race w generally slower runners taking off first 5-8 mis outback. Not narrow trails but like fire trails.
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coahc wrote:
One training session that is a staple is 10-12k over a hilly circuit in which my athletes take on 900m 700m and 200m hill efforts. The hills are from 5% to 12% and these hills are repeated.
What is one of your favourite sessions?
Pretty sure almost every elite Aussie distance runner is doing 6x1k on 4 min cycle.