Track and Field Distance Training Progressions (for Females)
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Presentation at the Wisconsin Track and Field and Coaches Association Clinic in 20019
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Track and Field Distance Training Progressions (for Females)
- 1. Distance Training Progression for FEMALE High School Athletes Eric Lehmann Waukesha South High School (WI) 262-501-0216 www.trackandfieldcamps.com elehmann@hurdlecamp.com
- 2. Identify Distance Runners •Swimmers •Soccer Players • Body Type - Speed •Freshmen Cross Country Runners •“Earn” the ability to train with the Distance Runners.
- 3. Qualities to achieve success •Athletic Ability •Dependability •Ambition •Willingness to work •Positive Attitude •Leadership
- 4. •Why do High School GIRLS compete in athletics ? Because it is FUN..... •Why force young athletes ? How many young athletes CAN and WAN T to run over 30 miles a week ? •“I will not force you do anything that I do not think you can handle....” •Happy Athletes Recruit like HELL....
- 5. Jack Daniels Influence.. •Training Age: Not year in school. 1...2...3.. etc... •4 Types of Athletes •1. Limited Talent / No Work Ethic •2.Talent / No Work Ethic •3. Limited Talent/ High Work Ethic •4.Talent/High Work Ethic
- 6. Level of Expectations •Freshmen- Experience the total package of events. Emphasis on technique, warm-up, cool down, 400 (:67-:66)-800 (2:35-2:30) SPEED..Mileage 20-25 miles per week. Emphasis on competition. (Sub 6:00 mile Varsity) Winter Sport. •Joe Newton -York High School Elmhurst IL “ the BEST thing you can do for a young distance runner is to teach them to run fast...” (30 x 30m) (15 x 60m)
- 7. •Sophomore Swim or Run Cross Country in the Fall. (Double numbers 9th - 10th Grade) Promote Winter Sport • Identify place in the program. Disciplined practice patterns. Increasing training load, identify relay potential. Mileage 25-30. •Goals: 800 : Sub 2:30 1600: Sub 6:00 3200: Sub 12:15
- 8. •Junior: “Year Round Runner”. Cross Country and Track and Field (Summer and Winter) “Leader:Application of skills and knowledge gained in the program.“Break- out” year, interest in the sport and understanding of competition. “Serious” Weight Training. Seriously consider Winter Sport. Mileage 30-35 • Multiple events within the team. 800: Sub 2:25 1600: Sub 5:45 3200 Sub 12:00 (or faster)
- 9. •Senior: Leadership within the program in both Cross Country and Track and Field (JV orVarsity). •“Teach” the program to underclassmen. Understand the sacrifice and commitment to become a CHAMPIONSHIP athlete. Close relationship between athlete and coach. Mileage 35 (more if College) •Determine if the athlete wants to run at the college level.... • Identify Goals... PR’s.. State Championship ? Place ? RUN FAST
- 10. Training Groups •400/ Group (Freshmen) •800/1600 Group •3200 Mile Group (Talented-Varsity)
- 11. 4x800 Relay • GIRLS love to run on Relays.... • The best 4 Distance Runners will ALWAYS run the 4x800 in the State Series....
- 12. Workouts-Long Run •25% of Weekly Mileage (FIRM.....)
- 13. Ideal Week •Monday - Long Run (25%) •Tuesday - PACE (Track 800 or 1600) •Wednesday - Threshold - Fartlek •Thursday - Steady (15%) •Friday - Easy (200m - 150m)
- 14. “Key” Workouts •800 Runner: 300m @ 100% (Sub :50) •1600 Runner 2x 800’s 2:00 Minute Rest (2:45 or faster) •3200 Runner 5:45 Mile 2 x 1200 ( 4:10-5:15)
- 15. “Fun” Workouts • 6-8 x 400m (800 Pace) Equal Rest •4-6 x 600m (800m) 1600m Pace Equal Rest •600m @ 100% 8x200m (Stride) 400m@100% •12-20 x 400m (1:00 Recovery) Determine Pace Determine Season • 6 x 400 @ 90% 800 Pace - Equal Rest 6x200m RACE...
- 16. Want More ? •www.trackandfieldcamps.com •Eric Lehmann elehmann@hurdlecamp.com •262 501 0216