TRAINING THE ‘COMPLETE’

DISTANCE RUNNER

Marc Burns University of MissouriHead Coach Cross CountryAssistant Coach Track & Fieldburnswe@missouri.edu

MULTI SPORT ATHLETES

• SOCCER – BASKETBALL• WINTER SPORTS• INJURY PREVENTION• SPEED DEVELOPMENT• ‘STEEPLECHASE’ CANDIDATES• DEVELOPING THE WELL ROUNDED

ATHLETE

DEVELOPING THE ‘COMPLETE’ DISTANCE

RUNNER KEY COMPONENTS

• EVENT FOCUS/MILEAGE PROGRESSION =INDIVIDUALIZED TRAINING

• MULTI TIER TRAINING PLAN• SPEED DEVELOPMENT• GENERAL STRENGTH• STRENGTH AND CONDITIONING• MENTAL PERFORMANCE• SPORTS MEDICINE• TOTAL PERSON PROGRAM(SOCIAL

RESPONSIBILITY, ACADEMIC INTEGRITY, COMPETITIVE EXCELLENCE)

INDIVIDUALIZED TRAINING

PHILOSOPHY• IMPORTANT TO KNOW

BACKGROUND IN SPORTS• MILEAGE PROGRESSION THROUGH

HS• FIND OPTIMAL EVENT OVER TIME• DEVELOP ABILITY TO ‘KICK’ EARLY

ON IN DEVELOPMENTAL TIMELINE• ‘STEEPLECHASE’ CANDIDATES• DEVELOPING THE WELL ROUNDED

‘ATHLETE’• Kellyn Johnson – Mary Goldkamp – Will Crocker

MULTI TIER TRAINING PLAN

MD-1 – 800m/1500m speed focusedMD-2 – 800m/1500m strength focusedLD-1 – 1500m-5k with off shoot for steeplersLD-2 – 5000m/10000m

Train and Race over and under ideal race distance

All groups work at paces ranging from 400m to 10k pace with percentages changing based on group. 2 week micro cycle touching on each with maintenance emphasis on tempo/threshold efforts.

Figure 5.5 ‘Better Training for Distance Runners’ David Martin/Peter CoeAnaerobic capacity – 800m-1500m – 30 sec.-2 min.Aerobic Capacity – 800m-3k – 2-8 min.Anaerobic conditioning – tempo to marathon – 8-20 min.Aerobic conditioning – easy to e pace recovery runs

MULTI TIER TRAINING PLAN

Early season Aerobic foundation – strength work – escalation runs – threshold efforts – hills – fartlek

Competitive Segment – longer efforts to shorter efforts hitting myriard of pace ranges trying to prepare for sustained efforts at date/goal pace

Pre-Championship Segment – very specific date/goal pace efforts with short rest and long rest between sets – Introduce change of gears work

Championship Segment – Finalized change of gears work – goal pace with longer recovery – rest and recovery very important going into races – be ready to win sit and kick race or surge race or fast early pace type of race! Championship Racing – Mental Performance – Beiieve and Trust all the work!

SPEED DEVELOPMENT GENERAL STRENGTHWe do this on Wednesday or ThursdayBegins with easy 30-60 min. recovery runHurdle mobility - videoSpeed ladder - videoMini hurdles - videoMed ball circuit General strengthJump rope forward and backward with cycle mechanics60m-100m fast(MD-2 through LD-2 at 4x4 effort)30m flys for MD-1 crew then finish with all out 60m x 4-8VideoGeneral strength is done daily – Myrtle/Pedastal/Balance/bear foot walks/basic core

TYPICAL WEEK OF TRAINING IN FALL

Monday –Total recovery day on own – 1-2 easy runs /focus on class/labs

Tuesday – Quality effort in am during fall and pm in winter/spring – Lift in pm or am

Wednesday – Mid week long run – longer aerobic recovery then stride circuit on grass

Thursday – Easy recovery run with SAQ

Friday – Quality effort and lift

Saturday – Total recovery day on own – 1-2 easy runs

Sunday – meet in am for long run at different venues each week to provide variety of location and terrain – escalation effort at end of run or in middle – finish with strides