Presentation on coaching High School Distance Runners as presented at the 2008 Wisconsin Track and Field Coaches Clinic.

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