G.O.S M.T.X.E TRADITION

ADVERSITY PASSION PROCESSFOCUS CHARACTER FAMILY WA

Focus: Follow On Course Until Successful, Directs your Talent and expands your life Character: Weekly character lessons, Core Values, Do the Right Thing Family: Staff, Brothers/Sisters, Got your back, Never leave anyone behind. Wa: When one sacrifices all personal agendas for the good of the team. Adversity: Trouble Shooting, Good day Bad day, Teach purpose of each workout. Passion: Find your catalyst, energizes your talent. Develop leaders Process: Eliminate the NOISE, Race Day Routine, Have a Race Plan M.T.X.E: Mental Toughness Xtra Effort. It DEFINES US Tradition: Never Graduates, G2G, Lets Hang from the Rafters. GOS: Get On Stage, Vision with a Work Ethic = GOAL

I. Pre Season Preparation (June 4 – July 12) 1. Weight Training (Mon. – Thurs.) 2. Agility Training (Mon. – Thurs.) 3. Conditioning (Mon. – Thurs.) Mileage Only (See Sect. III)

II. 17 Week Preparation (July 16 – Nov. 10) Black White Gold 1. July 16 – Aug 26 Basic Training (6wks) 36m 43m 50m 2. Aug 27 – Sept. 16 Pace Per Mile (3wks) 36m 43m 50m 3. Sept. 17- Oct. 7 Intervals (3wks) 36m 43m 50m 4. Oct. 8 - Oct. 28 Speed (3wks) 36m 43m 50m 5. Oct. 29 - Nov. 10 BMP (2wks) 30m 37m

44m

III. Schedule (7 meets + District, Regional’s, State) June: Run 3 days a week of 3 to 4 miles each day July: Run 4 days a week of 4 to 6 miles each day July 16 Season starts with Basic Training (Above Sect. II) Monday – Saturday

1. Warm Up: ( 1 daily) “Touch on Speed” a. VO2 Max Increase MWF (100s/200’s) b. Warm up A (Tuesday) c. Warm up B (Thursday) d. Warm up C (Saturday) e. 6 min. jog with 6 x 100’s (Sunday)

2. Form Running Drills: (All daily) “Injury Prevention / Dynamic Stretching” Black White Gold High knees High knee x over A Skip Butt Kicks A Skips Carioca Backwards run Fast feet for 5 B skips Str. Leg bounds Alt. leg fast leg Arm swings Quick skips Rotary Speed bounds High knee x over Backwards run High Knee x over A skips Lunges Single leg fast leg B skips Str. Leg bounds Str. Leg kicks 3 pt starts 3 point starts backwards run 4 pt starts 4 pt starts 4 pt starts

3. Stretching/Abdominals (Routine) 4. Workout: (Daily) See Chart

5. Cool-down: (1 Daily) “Improve Flexibility / Running Rhythm”

1. Quick foot ladder 7. Hurdle Drills 2. Backwards lap 8. 80 meter Buildups 3. Arm Tempo drills 4. Accelerator 5. Downhill running 6. Flying 40’s

6. Weights: 2 days a week: 3 to 5 sets at 3 to 6 reps on the same day as speed training. Lower Body Upper Body Front Squats Bench Press Regular Squats Incline Press Deadlift lat. Pulls Straight Leg DL Dumbbell Fly’s Power Runner Curls Single Leg DB Squats Triceps’ Extensions DB Step Ups Shoulder Shrugs Alternate leg DB Lunges Seated Good mornings

Week Warm up drill (M W F) 1. 2 x 15 seconds (:30), 2 x 30 seconds (:30) 2. 2 x 15 seconds (:30), 2 x 30 seconds (:30) 3. 3 x 15 seconds (:30), 3 x 30 seconds (:30) 4. 3 x 15 seconds (:30), 3 x 30 seconds (:30) 5. 4 x 15 seconds (:30), 4 x 30 seconds (:30) 6. 4 x 15 seconds (:30), 5 x 30 seconds (:30) 7. 5 x 15 seconds (:30), 5 x 30 seconds (:30) 8. 5 x 15 seconds (:30), 5 x 30 seconds (:30) 9. 6 x 15 seconds (:30), 6 x 30 seconds (:30) 10. 6 x 15 seconds (:30), 6 x 30 seconds (:30) 11. 7 x 15 seconds (:30), 7 x 30 seconds (:30) 12. 7 x 15 seconds (:30), 7 x 30 seconds (:30) 13. 8 x 15 seconds (:30), 8 x 30 seconds (:30) 14. 8 x 15 seconds (:30), 8 x 30 seconds (:30) 15. 9 x 15 seconds (:30), 9 x 30 seconds (:30) 16. 9 x 15 seconds (:30), 9 x 30 seconds (:30) 17. 10 x 15 seconds (:30), 10 x 30 seconds (:30)

Warm up A 1. 10 min. easy jog 2. Stretch IT band 3. Accelerator 4. Plyometric box series 5. Backwards running 6. Seated Toe Pulls 7. Quick foot ladder Warm up B 1. 10 min. easy jog 2. Stretch IT Band 3. Hip flexor leg swings 4. Hamstring leg swings 5. Downhill running 6. Sleds x 4 at 60 yds. w/ 25-35 lbs. 7. Flying 40’s Warm up C 1. 10 min easy jog 2. Duck walks 3. Walk on balls of feet 4. Walk on heels 5. Short Hills x 6 6. Frog Hops x 10 7. 80 meter buildups

WEEKLY RUNNING PROGRESSIONS TM MON. TUE. WED. THU. FRI. SAT. SUN. L.R. SPPM C.T. LPPM C.T. BAE/CT C.T. 8 1 1 1 1 1 1/1 1 14 2 1 2 2 2 1/2 2 21 3 2 3 3 2 2/3 3 29 5 3 4 4 3 2/4 4 36 6 3/4 5 5 4 2/5 5 43 7 3/4 6 6 5 2/7 6 50 9 3/4 7 7 6 2/8 7 57 10 3/4 8 8 7 2/10 8 64 12 3/4 9 9 8 2/11 9

Monday is the Long Run for the week which will set the volume for the High Slow Intervals. Tuesday is the base pace per mile which will set the pace for the slow intervals. Wednesday is a critical threshold run which will keep the total miles up and act as a clean-

up run. Thursday is the long pace per mile which serves as the base/volume for the Low Slow

Intervals. Friday is a critical threshold run which will keep the total miles up and act as a clean-up run. Saturday is a Best Available Effort and a critical threshold run which gets you ready for the

Monday LR. Sunday is a critical threshold run which will keep the total miles up and act as a clean-up

run. L.R: Long Run SPPM: Short Pace Per Mile C.T: Critical Threshold LPPM: Long Pace Per Mile BAE: Best Available Effort

Pace Per Mile: once you have established a Total Miles per week for the group, you may then start pace per mile training. We will basically repeat that previous Basic Training Workout for 3 weeks. At the end of three weeks your pace per mile is set. The Tuesday 4 mile run will set your slow interval pace. The Thursday long pace per mile will set the volume for the Low slow intervals and the Monday Long Run will set the volume for the High slow intervals.

Example: 50 Total Mile Week (3 weeks) Monday Long Run 9 miles Tuesday Short PPM 3/4 miles 24 minutes/ 6 minutes ppm/ slow intervals pace = 90 sec. Wednesday C.T. 7 miles Thursday Long PPM 7 miles Friday C.T. 6 miles Saturday BAE/CT 2/8 miles 2 miles at BAE/8 miles at CT Sunday C.T. 7 miles

Low Slow Intervals for a 50 Total Miles per Week **1m warm up jog Set 1 400m + 400m jog Set 2 400m + 400m jog Set 3 400m + 400m

jog 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 400m jog 400m + 1200m jog 400m + 1200m jog 400m + 400m

jog Total 1 mile + 1.5 miles = 3.5 1 mile + 1.5 miles = 6.0 1m + 1 m = 8

miles **1m cool- down jog This totals Thursdays Long PPM total of 7 miles + Set 3 gives us 9 miles for Monday’s Long Run High Slow Intervals for a 50 Total Miles per Week 7 miles

First week of Slow Intervals Monday High Slow Intervals 12 x 400 Sets(1,2,3) Tuesday C.T 4 miles Wednesday C.T. 7 miles Thursday Low Slow Intervals 8 x 400 Sets (1,2) Friday C.T. 6 miles Saturday BAE/CT 2/8 miles Sunday C.T. 7 miles Week 2 and 3 of Slow Intervals Monday High Slow Intervals 12 x 400 Sets (1,2,3) Tuesday C.T 4 miles Wednesday Low Slow Intervals 8 x 400 Sets (1,2) Thursday C.T 7 miles Friday Low Slow Intervals 8 x 400 Sets (1,2) Saturday BAE/CT 2/8 miles Sunday C.T. 7 miles

3 Weeks of VO2 Max, Lactic Threshold, and a Long Run (RE) training. 50 Total Miles per week Monday Long Run 9 miles @ RE (65%) pace per mile (Chart) Tuesday L.T 4 miles Repeat miles at LT (90%) pace (Chart) Wednesday C.T. 7 miles clean up day Thursday VO2 max 7 miles interval (400/800/1200/2000) Friday C.T. 6 miles clean up day Saturday BAE 2/8 miles competition/clean up Sunday C.T. 7 miles clean up day

2 Weeks of Speed Training but cut back 1 mile off of each days run except LT day. week 1 week 2 Monday Long Run 8 miles 7 miles Tuesday L.T. 4 miles 4 miles Wednesday C.T. 6 miles 5 miles Thursday VO2 Max 6 miles 5 miles Friday C.T. 5 miles 4 miles Saturday BAE 2/7 miles 2/6 miles Sunday C.T. 6 miles OFF

Train Once Per Week: SPPM Volume LT is 90% of VO2 Max HR (See Running Performance Chart)

4 Miles at LT Pace (Pace found from Chart)

Example: 800m Warm up 3 miles at LT Pace 800m Cool-down

Example: 1.5 to 2 mile repeats with (2 min. jog recovery) see chart for pace on repeats

Train Once Per Week: LPPM Volume

Example: 5:45 Pace Per Miler = 345 seconds 1600m / 345 sec. = 4.6 meters / sec 400m / 4.6 = 87 seconds 2 to 4 x 2000m @ 2 seconds. / 400m faster 400m = 1:25 800m = 2:50 1200m = 4:15

1600m = 5:40 2000m = 7:05 (6) 3 to 5 x 1200m @ 4 seconds / 400m faster 400m = 1:23 800m = 2:46 1200m = 4:09 (5) 6 to 8 x 800m @ 8 seconds / 400m faster 400m = 1:19 800m = 2:38 (4) 8 x 12 x 400m at 12 seconds / 400m faster 400m = 1:15 (3)

Note: May jog/walk during recovery time.