What are the core differences in pre-season training for runners focussing on the 800m, the 1500m, and the 3000m?
Assume that there is no indoor track available for training and that snow is on the ground 80+% of the winter. Also, assume that each of the runners ran cross-country this last fall and is not worried about peaking for any indoor races this winter - core competition will not begin until mid-April with the major meets in late May.
Very little should be different in their training if they are not going to peak for anything indoors. Everything should be strength based - fartleks, tempo runs, etc. Depending on what they will do come outdoor season, the 800/1500 runners should do slightly faster and shorter intervals in the fartleks - MAYBE. Get the miles up high and prepare for a good outdoor season.
MULTI-PACE TRAINING!
I have about 15 high school guys who show up on a voluntary basis - we have indoor track practices, but have no indoor track and it's not an "official" varsity sport. (That means the coach volunteers, also.)
Our weather is pretty miserable. We usually get 100"-120" of snow each winter. This morning in the midst of blizzard conditions 10 of them showed up for our long run (75 min - 90 min, depending on ability & experience). If they're willing to put in the effort, I want to make sure their getting the best training I can provide.
My current plan for their winter training is to have them run steady state hills (~300m, HR ~180) one day each week and do a tempo run (25-40 minutes, 5k pace + 25 sec) one day each week. They will also do cruise intervals (2-3 x 10 minutes, 5k pace + 25 sec), a fartlek, or an indoor meet each week. The meets fall every 2-3 weeks. The idea is to use the meets for fun and motivation. On Saturdays they don't have meets, we will do the long run mentioned above. The other days are all "easy" runs for time (25 min - 60 min, again depending on ability & experience).
Most of them want to lift. I have them do that after our "firm" days; though, my observation is that most of their lifting consists of push-ups and a dozen different types of crunches. I am still not a big believer in the benefits of using machines, barbells, machines for the strength training of distance runners, so I neither encourage it or discourage it actively.
When the weather cooperates on easy days we also do 4x200m at mile pace with full recoveries and do a bunch of mobility/strength drills.
Nearly all of them use Sunday as a rest day.
None of these guys are really talented. One has a nice range (200m @22.5, 800m @1:57, and 5000m @16:29) and another showed some decent ability in 8th grade (400m @55, 800m @2:12, and 1600m @4:48). But for the most part, any success these guys have is going to come from sheer hard work and determination. I just want to make sure I'm doing all I can to help.
At this point, I suppose I should be pleased that they are having fun and remaining healthy...
Thanks for any help/comments.
It seems to be that you have a pretty good grasp on things already. The FUN part is very important. Also, I don't think that a high school guy running 1:57 for the 800 and 16:29 for the 5000 has no talent. Yes, it will take hard work, but everybody has to start somewhere. Guys don't run 28 min 10,000's just because of talent alone. (Note for the dumb: I did not say this 16:29 guy will run a 28 min 10k, I am just stressing the HARD WORK part).
I think you answered my main question in your first post when you said there doesn't need to be any difference in their winter training.
At this point I am not doing anything to differentiate training between the guys who will focus on the 800m outdoors versus guys who will focus on the 3000m outdoors. I've never had a group with this level of interest in doing preseason conditioning so I had never worried about it before now.