Have any coaches around used elements of Joe Rubio's 1500m guide in a high school setting? If so what has worked well, what hasn't, and what has required alteration for use in a high school training setting?
Have any coaches around used elements of Joe Rubio's 1500m guide in a high school setting? If so what has worked well, what hasn't, and what has required alteration for use in a high school training setting?
Can you post the plan you are talking about?
I use to run for him with the Asics Aggies and he's a great coach. Looking back at our workouts we would have crazy warmups that weren't considered part of the workout. So, you may do 2x(12-8-4) on paper but in reality we would run a 2 mile warmup straight into a 5 min mile. We'd then do drills, diagonals, 4x200 at 28 sec, workout and 2-3 mile cool down. At night we'd get in another 20-40 minutes easy. Rubio is a standup guy/coach/man, I improved under him and try to incorporate his style of training in my athletes workouts.
ewioakdj wrote:
Can you post the plan you are talking about?
I use to run for him with the Asics Aggies and he's a great coach. Looking back at our workouts we would have crazy warmups that weren't considered part of the workout. So, you may do 2x(12-8-4) on paper but in reality we would run a 2 mile warmup straight into a 5 min mile. We'd then do drills, diagonals, 4x200 at 28 sec, workout and 2-3 mile cool down. At night we'd get in another 20-40 minutes easy. Rubio is a standup guy/coach/man, I improved under him and try to incorporate his style of training in my athletes workouts.
Here is the link its a very long read:
http://img.runningwarehouse.com/pdf/middle_distance_guide.pdfI have noticed he talked about some long warm ups, but I never really noticed where he talked about stretching which was odd... When you ran with him were your warm ups directly a part of the run? I noticed he writes sometimes an easy 20 minutes of running right into a 20-50 minute tempo run but I wasn't sure if that was after the athlete had already warmed up or if that was a part of the actual warm up
it's going strait into the workout. a brief break, if necessary, but the point is to keep it brief or not at all. i.e., if your tempo course starts 2.3mi from where you park your car, just put your flats on right out of the car, jog 2mi, .5mi of strides/jog, then straight into the workout. we would often finish 10+ mi of total workout in less than 75min, from parking the car, to getting in the car to leave. it's efficient, doesn't waste time that you don't have to waste, and doesn't afford you time to overthink the damn workout, you just get into it, get it done, and its over before you have time to worry about whether you can manage or not. :)
the long warm up before track workouts is certainly something that you have your athletes build into, as some of the "warmups" are nearly light workouts, in and of themselves. for example, 3mi of 6:30-6:00-5:30, straight into 8x jog the turns, stride the straights, straight into 4-6 150m accelerations (starting at 1500m pace, and building to 800m pace or faster by the end), plus a couple 200's with say 100m walk/jog recovery. count that all, it's around 4.5mi and a good 1000m of fast running, BEFORE the actual 4xmi/8x1K/16x400m has even started! takes a little getting used to, you certainly don't just jump into a "warmup" routine like this right off the bat. just use common sense and his plan is a gold mine for you and your athletes.
an yes, no stretching. if you have time, do it afterwards, but otherwise a waste of time, relatively. are you going to get faster from running more or stretching more? bingo, so run more, stretch IF you have time.
been there done that. wrote:
it's going strait into the workout. a brief break, if necessary, but the point is to keep it brief or not at all. i.e., if your tempo course starts 2.3mi from where you park your car, just put your flats on right out of the car, jog 2mi, .5mi of strides/jog, then straight into the workout. we would often finish 10+ mi of total workout in less than 75min, from parking the car, to getting in the car to leave. it's efficient, doesn't waste time that you don't have to waste, and doesn't afford you time to overthink the damn workout, you just get into it, get it done, and its over before you have time to worry about whether you can manage or not. :)
the long warm up before track workouts is certainly something that you have your athletes build into, as some of the "warmups" are nearly light workouts, in and of themselves. for example, 3mi of 6:30-6:00-5:30, straight into 8x jog the turns, stride the straights, straight into 4-6 150m accelerations (starting at 1500m pace, and building to 800m pace or faster by the end), plus a couple 200's with say 100m walk/jog recovery. count that all, it's around 4.5mi and a good 1000m of fast running, BEFORE the actual 4xmi/8x1K/16x400m has even started! takes a little getting used to, you certainly don't just jump into a "warmup" routine like this right off the bat. just use common sense and his plan is a gold mine for you and your athletes.
an yes, no stretching. if you have time, do it afterwards, but otherwise a waste of time, relatively. are you going to get faster from running more or stretching more? bingo, so run more, stretch IF you have time.
Thanks for posting this. Sounds like a good program.
been there done that.
Thanks for your advice these will definitely be some things attempted in this upcoming season.
My only concern is without stretching isn't there a greater risk of injury? I know if I go for runs and don't stretch my calves sometimes will be killing me and then if I stretch I will be fine.
Also, with some high school athletes at a relatively low mileage (40-50 mpw) would this Rubio plan be impractical for them?
google "stretching injury prevention myth" and you should have your answer pretty well. *after* the workout? sure, stretch all you want, but nearly zero need to stretch prior. if you have all day, then wharton's active isolated stretch routine (with the rope) is a great addition, but again, this is ONLY if you have unlimited time.
as far as adapting to 40mpw, no prob there, just adjust the global totals accordingly and back the paces down a tad. eg, if rubio's guide says 3mi w/up, 6:30-6:00-5:30, 8x strides, 4x accelerations, 2x200m, then start a 4xMile workout, then 2-3mi cooldown, simply reduce appropriately, such as: for a HS boy, 8:00-7:30-(1/2 mi) 6:45. then 4x stride. then 2 accelerations (skp the 200's). then 4-5x 800-1000m at 5k pace. then 1-2mi very slow c/d. best of luck, I'll try to check this thread over next couple days if any more questions pop up.
Rubio's a smart guy, that 1500m guide could be a runner's bible just as well as a daniel's guide, mcmillan, etc.