Training for Peak Performance: 800-Mile

Training for Peak Performance:800-MileBefore Writing This PlanWhat are the athletes natural strengths? -speed, endurance, durability, etc.What are the athletes racing styles?What meet/meets are you training for?How many heats do the athletes have to run?How many events will the athlete be asked to run at meets? Preferably at the biggest meet?

Keys to Beneficial TrainingAthletes must recover between workoutsProper nutrition 7-9 hours of sleep per nightGet iron levels checked before and after seasonGood communication with coachConsistency in all that you doCheck your morning heart rate. My post college coach Irv Ray made me a believer in this.

Training Plan OverviewPost XC rest periodGetting back to the basics. Focus on getting aerobic base and long runs. Fartlek/Tempo. Focus still on aerobic base and long runs but start some threshold pace work.Early outdoor: Focus on threshold pace running and VO2 max workouts.Mid Outdoor season: Focus on racing fast and rhythm intervals. Late outdoor season: Focus on race specific work/high intensity intervals. Getting the last few percent.

Post XC training800/MileThe 600 meter time trial.This is run the week after their last XC race.Purpose is to find out how their physiology as an athlete responds to XC training in middle distance terms.Start 7 day rest period immediately after 600.

Mile/3kStart 7 day rest period immediately after last race.Use this time to regroup mentally and physically.

5Getting back to the basics: 4 week period800/MileSpend 4 weeks after break getting back to peak summer/fall mileage.Start at 25 miles then add 10 per week.50-60 miles per week.After week 3 start adding in 1 long run every week (20% of weekly mileage.)2 days per week of 6-8x80-100 meter strides.

Mile/3kSpend 5 weeks after break getting back to peak summer/fall mileage.Start at 25 miles then add 10-15 per week.60-85 miles per weekAfter week 3 start adding in 1 long run every week (20% of weekly mileage.)2 days per week of 6-8x80-100 meter strides.

6Fartlek/Tempo: 6 week period800/MileStart adding in two days per week of harder efforts (1 fartlek and 1 Tempo workout).Fartlek example: 7-8 X 2:00 on and 1:30 off during a run at roughly XC race pace.Tempo Example: 20 minute tempo in the middle of run at your Threshold pace (85-88% of max heart rate). 2 days per week of 6-8x80-100 meter strides.

Mile/3kStart adding in two days per week of harder efforts (1 fartlek and 1 Tempo workout).Fartlek example: 5-6 x 5:00 on and 2:00 off during a run at roughly XC race pace. Tempo Example: 30 minute tempo run at your Threshold pace (85-88% of max heart rate).2 days per week of 6-8x80-100 meter strides.

7Early outdoor:4 week period, 13 weeks out from peak800/MileLast 4 weeks of uninterrupted training.Big emphasis on hill training and the Michigan.2 days/week of strides1 long run/week at 20% 8x300 meter hill with jog down recovery. Moderate intensity. Equal to running 400 meter repeats on track.8x100 meter hill with jog back recovery. High intensity with emphasis on knee lift.Mile/3KLast 4 weeks of uninterrupted training.Big emphasis on hill training and the Michigan.2 days/week of strides1 long run/week at 20%12x400 meter hill with jog down recovery. Moderate intensity. Equal to running 500 meter repeats on track.12x150 meter hill with jog back recovery. High intensity with emphasis on knee lift.

8The Michigan800/MileLearned from Ron Warhurst1 mile on track (1k off track), 1200 on track (1k off track), 800 on track (1k off track), 400 on track.Rest between is enough time to change shoes from spikes to flats.

Mile/3KLearned from Ron Warhurst1 mile on track (1 mile off track), 1200 on track (1 mile off track), 800 on track (1 mile off track), 400 on track.Rest between is enough time to change shoes from spikes to flats.

9Middle outdoor season: 4 week period, 9 weeks from peak800/MileBig emphasis on racingBack off intensity of trainingRhythm intervals at race pace. 2 days per week of strides.Shorten long run 15 minutes. 8-10x200 at goal race pace with 2:00 rest.3 miles of sprint straights jog turns.

Mile/3KBig emphasis on racingBack off intensity of training.Rhythm intervals at race pace.2 days per week of strides.Shorten long run 15 minutes.12-16x400 at goal race pace with 2:00 rest.4 miles of sprint straights and jog turns.

10Late outdoor season: 4 week period, 5 weeks out from peakRace-specific work. Really start honing in on individual athletes races/skills.Favorite time of season as a coach and athlete.When we do race its usually an off event. Only 1 race-specific workout per weekRun the workouts the way that fit your athletes race style.Other workout is a light threshold run of 3-4 miles. Either continuous or intervals.

11800 meter race specific workouts1-2 sets of 4x200 at race pace with 30 seconds rest.600 at goal race pace, 45-60 seconds rest, 200 all out.500 at goal race pace, 100 meter float, 200 all out. Example: 500 at 70 seconds, 100 meter float at 25, 200 at 28=123-11= a 1:52 800. 2x400 at goal race pace, 45-60 rest, 400 all out12Mile/1500 race specific workouts1-2 sets of 4x400 at goal race pace with 45 seconds rest.1200 at goal mile pace, 45-60 seconds rest, 300 meters all out.4x300 at goal race pace with 100 meter float between. 2x800 at goal mile pace with 1:00-1:15 rest.

13How to train and athlete in a 10-12 week season (basketball player)Spend a majority of time on VO2 max workouts with some threshold workouts early in the period. Keeping Athletes Healthy While TrainingThe little things-weight lifting (addressing muscle imbalance)-Plyometrics-Foam rolling-Ice baths-Stretching-Proper nutrition-Proper sleepTraining the Injured Athlete

Cross-training methods-AlterG treadmills- Pool workouts (deep water running, kick boards, swimming laps, etc)- Elliptical-BikingConsiderations For Cross-TrainingWhy is the athlete cross-training?Can use for supplemental training or for injury purposes.If injured which is the best for his/her injury?What event does the athlete compete in?What cross-training method does the athlete prefer?

AlterG treadmillsCan use for supplemental training or when injured/recovering from an injury.Amazing training device but hard to find and VERY expensive to purchase.Great to use with and athlete who is injury prone as a way to increase running volume.Great to use on athletes that are recovering from injury.Athletes transition very well back to actual running. Pool RunningEasily accessible and inexpensiveCan use as supplemental training or when recovering from injury.Can maintain fitness for up to 6 weeks. Hard to increase fitness during this time. Athlete must buy into the idea.Running in deep end of the pool is preferred. Can use flotation device and actually recommended. Mimic the teams training plan but add more volume.Good transition back to actual running. Best luck with efficient (finesse) runners.

EllipticalFairly accessible. Can be found at most fitness centers. Moderate cost to purchase. Simulates the running motion well. Non-impact but still weight bearing. Try to mimic teams training. Very good transition back to running.Stationary BikeVery accessible and moderate purchase price.Does not simulate running well.Non-impact and very little weight bearing unless youre standing while peddling. Mimic the teams training well.Good way to your heart rate high with hard short bursts.For longer interval legs usually give in before cardio.