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 athletesWAN T many
young athletes CAN and
? How
to run
over 30 miles a week ?
• “I will notyou can handle....” that I do
not think
force you do anything
• 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 totalwarm-up, of
events. Emphasis on technique,
package
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 Newtonthing you canSchool Elmhurst IL
“ the BEST
- York High
do for a young
distance runner is to teach them to run
fast...” (30 x 30m) (15 x 60m)

7. • Sophomore SwimnumbersCross 10th in
the Fall. (Double
or Run
9th -
Country
Grade) Promote Winter Sport
• practice patterns.the program. Disciplined
Identify place in
Increasing training load,
identify relay potential. Mileage 25-30.
• Goals: Sub 12:15 2:30
3200:
800 : Sub 1600: Sub 6:00

8. • Junior: “Year Round Runner”. Cross and
Country and Track and Field (Summer
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
• 2:25 1600: Sub 5:45the team. 12:00 Sub
Multiple events within
3200 Sub
800:
(or
faster)

9. • Senior: Leadership withinTrackprogram in(JV
both Cross Country and
the
and Field
or Varsity).
• “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....
• Place ? RUN FAST State Championship ?
Identify Goals... PR’s..

10. Training Groups
• 400/ Group (Freshmen)
• 800/1600 Group
• 3200 Mile Group (Talented-Varsity)

11. 4x800 Relay
• GIRLS love to run on Relays....
• run the 4x800 in the Runners will ALWAYS
The best 4 Distance
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
( 4:10-5:15)
5:45 Mile 2 x 1200

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%
• 12-20Determine(1:00 Recovery) Determine
Pace
x 400m
Season
• 6x200m RACE... 800 Pace - Equal Rest
6 x 400 @ 90%

16. Want More ?
• www.trackandfieldcamps.com
• Eric Lehmann elehmann@hurdlecamp.com
• 262 501 0216