Coaching Distance
@CoachDistance
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The online space for cross country and track coaches.
Rapid City, South Dakota
Joined March 2020
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If Twitter goes down tonight, I just want everyone to know...
It's "strides" not "striders".
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He broke all of the “800m rules” and absolutely dominated everyone.
WILL SUMNER!! 1:44.26!!
51 seconds for the second lap! My goodness!!!
True freshman. 800m NCAA champion.
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I don't typically post personal coaching stuff on this account, but what the hell.. I just coached a Sub 4 HS Miler 🙂
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Want to get really good at running in high school?
6 days/week x 48 weeks.
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Stealing this.
Last night’s NCAA 800m and 1500m delivered and then some.
Some final thoughts on Joe Waskom, Shane Cohen, and Washington’s incredible run of 1500/mile success.
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And this is a guy who was one second away from making the Olympics in the 5,000m.
Cross Country can be a brutal beast.
Hard to watch but major props to
@OregonTF
’s
@CooperTeare
on a total display of determination and guts to finish on his own at the NCAA Cross Country Championships. Whatever it took.
📺 ESPNU
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Rule of thumb for high school runners:
Easy Run Pace =
1600m + 3:00 w/ a 30s buffer on either side.
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Time of year when when the neighbors have a nice yards and I have “Track Coach” yard.
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I think if I didn’t coach, I would be burnt out from teaching.
Working with Cross Country/ Track kids is rejuvenating.
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I’m at the point of the Cross Country season where it seems like all I’ve done is teach freshman how to function in society.
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Weekly Threshold Workout.
Weekly Speed (<10s).
Weekly Strength.
Weekly Hills or Short Reps.
Weekly Long Run.
You're going to be good for a really long time.
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Hard to go wrong with a steady diet of Tempo Runs, Fartleks, Hills and Long Runs during the Cross Country season.
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I’ll never understand 800m training.
I had two of the fastest boys I’ve coached (1:51/1:55) & we did the most minimal amount of 800m work you could imagine.
Then I had a group that I tried to make 800m runners & I don’t do a good job with them at all.
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👀 Simeon Birnbaum's last few workouts before his 8:34.10 2 Mile @ Brooks PR ➡️
✅11 mile Hilly Long Run
✅2000 (6:14) 1600 (4:58) 1200 (3:39) 800 (2:19) 400 (60) w/ 400m jog recovery
✅2mi Tempo + 10x200 @ ~Mile + 6x80m @ 400/800
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Here's a very non-scientific shortcut for training Lactate Threshold in High School runners:
20-25 minutes of work via>>>
- Tempo Runs= 1600m PR + 1:15
- Mile Repeats= 1600m PR + 1:00
- 1k's= 1600m PR + 45s
...or mixed them all together.
Close enough is close enough.
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This is the time of the track season where I have no clue what day it is.
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I stole this workout from an article on
@djritzenhein
@on_running
and it's become a favorite for my HS team.
3 3
2 2 2 2
1 1 1
We call it the "OAC Fartlek"
Recovery = to time spent running
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Who else is already planning track & field training?
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When I first started coaching, I desperately wanted kids to “buy into the program”.
Now, I’m so uncomfortable when I hear that.
Doing the opposite and “buying into the the kids on your team” works way better and it’s more fun.
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For high school distance running, the
#1
KPI is off-season mileage.
Of course other modes of training matter, but nothing matches putting the rubber to the road.
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One of the hardest things about coaching HS kids is determining who is training too hard and who is not training hard enough .
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💯 JV athletes are the most important kids on the team.
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PSA: High school kids don’t need to do double thresholds.
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I no longer post weekly workouts because I change them constantly. My team absolutely hates it.
But, I think the art is in the adjustments.
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🔎Here's a VERY non-scientific shortcut for training Lactate Threshold in High School runners:
20-25 minutes of work via>>>
💰Tempo Runs= 1600m PR + 1:15
💰Mile Repeats= 1600m PR + 1:00
💰1k's= 1600m PR + 45s
...or mixed them all together.
Close enough is close enough.
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You can use all types of training- *all year* and not die.
Example: 800m Pace
🌞July: Easy Run + 6x80m @ 800
🏫September: Threshold Run + 6x15s Hills @ 800
❄️January: Tempo Run + 10x150m @ 800 Rhythm
🌷March: LT 1k's + 8x200m @ 800m Pace
🥇May: 10k Pace + 5x300 @ 800m Pace
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You can twist it however you want, but runners gotta run.
15 miles into a 22 mile run.
Halberg (OLY 5,000m 🥇)
Snell (OLY 800m 🥇)
Magee (OLY Marathon 🥉)
📷 Run to the Top, Lydiard & Gilmore (1962)
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The Mile (1600m/1500m) is such a good "training hub" for high school kids.
High school kids can train like Milers & be effective 400-5k // then go in whatever direction they need to after high school.
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Mile-Specific Workout
a- 10' Out/ "Tempo" back
b- Sprint Drills
c- 3x40m Sprints
d- 3-4x400 @ Mile
3-4x300 @ ~1200
3-4x200 @ 800
e- 1mi Cool-Down (barefoot)
f- Strength
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A continuous Tempo/Threshold Run.
Can't fake that type of fitness.
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I LOVE short intervals for “VO2”
The last workout Simeon did before running 8:34 for 3200m was a short Tempo + 10x300 at ~3k pace w/ a continuous 100m (20-30s) recovery jog.
For aerobic intervals or "Vo2max" work
Traditional medium/long reps (800s, 1ks, miles) work well for experienced runners with a base.
Not as much for novices
Short, slow intervals with short recovery (Igloi style) work better for novices. As fitness grows, extend the intervals
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What Zach Panning and Dakotah Lindwurm Taught Us About Potential
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🎃October Training🎃
Design no-fail workouts that inspire confidence.
💡Include 3-4 faster 200’s at the end of a shortened threshold workout
💡 Use progression in your workouts
💡Add a fast lap rep
💡 Go the extra mile on a Long Run
💡 Use FARTLEK training by effort
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Use all of these workouts to ⬆️ Lactate Threshold:
✅25' Continuous Tempo @ 1600m Pace + 80s
✅4x (5:1) @ 1600m Pace + 60s
✅6x (3:2) @ 1600m Pace + 50s
✅15x (1:1) @ 1600m Pace + 40s
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One of my favorite workouts: 3x(4x200).
Use it year-round & just manipulate the variables.
- play w/ the rest on reps/sets
- be creative w/ the pace
- use it on grass, dirt, track,hills
- Tempo before/after
- use it after a race
- spice up “base training”
- + or - a set
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The day off between the State T&F Meet and starting to write XC workouts.
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With almost every aspect of training, this is the way.
Consistency is 👑.
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You’ll never know your potential unless you keep at it....John Landy (2nd human under 4:00 Mile) was only a 2:05/4:41 middle distance runner as an 18 year old! (image via How They Train: Half Mile to Six Mile by Fred Wilt)
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Decent Lactate Threshold Training Estimates for HS Kids:
1600m PR + 1:20= Tempo Run Pace
1600m PR + 1:00= Mile Repeat Pace
1600m PR + :40= 1K Repeat Pace
* 200m jog recovery on Mile & 1K reps
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I think the organization of workouts, (ie. how everything fits together) might be more important than the actual workouts themselves.
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Maybe sentimental, since it’s the book that got me hooked on coaching, but DRF is still my favorite text of them all.
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What are some ways you use threshold training (Tempo, Lactate Threshold, “CV”) with your runners?
Always looking for different angles at solving the same problem.
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Frank Horwill-style, multi-pace 5k training:
✔️"Threshold"
✔️10k Pace
✔️5k Pace
✔️3k Pace
✔️Mile Pace
Mix these elements into a 14-day cycle of endurance, speed, strength and mobility.
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In the summer, I’m very loose with paces/intensities on easy runs. Anyone can run with the “varsity group”.
The FIRST jump most HS kids make has to do with the perception of themselves rather than fitness.
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Dr. Jack Daniels ////
Last 6 weeks of the season, throw in 5-10x20-30s strides (not striders) into your Long Run.
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For those of you that have coached for 10+ years, how has your training changed, if at all?
I tinker with EVERYTHING each year, but the biggest change for me is programming shorter faster stuff and longer slower stuff.
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What I love more than threshold training itself, is the idea of pace control and intensity discipline.
Not everything has to be a race.
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One of the reasons Midwest kids peak in June ❄️❄️❄️
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Want a kick? Lactate threshold > speed.
Via Run with the Best by Tony Benson & Irv Ray.
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Multi-Pace Training for 5k
🔵5k Pace + 40s (Tempo Runs)
🟡5k Pace + 20s (~LT Fartlek)
🔴5k Pace (Races or Intervals)
🟡5k Pace -20s (~3k Pace Hills)
🔵5k Pace -40s (~Mile Pace Short Reps)
Off-season, spend more time @ the 🔵
In-season, spend more time @ the 🟡 &
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1st week of summer XC practice and I’m not going to lie..I always stress a little/a lot.
It’s important to start out the first week with planting your vision, routines, expectations and trying to get every kid feeling like they belong.
Too hard to correct later.
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It’s championship season.
I don’t like a big taper, but prefer to leave a couple of reps, minutes or miles in the bank and cash in on race day.
💰💰💰
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Do you spice up your Long Run?
Personally love a hilly long run.
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Imagine a world where all the kids on your team trained in the off-season.
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Something I will never, ever live without is a "Progressive Tempo-ish" warm-up preceding faster work on the track.
Example:
a. 15' EASY (out) & then progressively faster back to the track, getting to "Tempo" pace.
b. Sprint Drills + Strides
c. Workout (Race Speeds)
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Lots of coaches will be entering their first seasons EVER….
What’s your advice?
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It seems like (with my team, at least ) Iron issues are becoming more common.
Here's a really good resource on Iron that you could share with parents.
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If you want to peak well, don't get rid of threshold running.
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💡Slowing down the 2nd half of races?
Increase endurance & threshold work.
💡Legs can’t handle a fast early pace?
You might need some rhythm work; 200’s, etc.
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I’ve spend the last 18 years reading + researching training & coaching distance runners.
Here’s EVERYTHING I’ve learned about the 🔑🔑🔑 to success for high school runners.
🧵🧵🧵
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I asked ChatGPT for a 2-week training cycle to break 4:00 in the Mile & it wasn't terrible.
Week 1:
M- 8x400 @ 58-60
T- 30-40' Rec
W- 3-4mi Tempo @ 5:15-30
Th-30-40' Rec
F- 7-9mi @ 5:45-6:15
S- Off or 30-40' Rec
S- 10-12mi @ 6:30-7:00
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End of the season workouts for 800m runners:
🔥away
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Thanks to
@CitiusMag
all I think about are which 3 workouts I would give my athletes if I was restricted to just 3.
💡So, if you were limited to 3 workouts (assuming everything else is easy running), which 3 do you assign?
Fire away…
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Why does it always have to be “High volume vs High Intensity”? How about moderation in everything for developing runners? Volume, workouts, speed, strength, etc…
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What are your school records for T/F (Distance)? Size of school?
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Simeon!
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"You can talk, but you don't want to."
- Joe Rubio on Tempo Run effort/feel.
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For when people tell you 800m runners don't need any aerobic work 🚩🚩🚩
>>Gastin's review of Energy System Contributions<<
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Do you care if your athletes are “tired” for a Long Run?
Or…do you like them fresh?
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I should also add, I think Milers should do:
Long Runs
Tempo Runs
Long Intervals
Medium Intervals
Short Repetitions
Speed/Accel
Strength, etc etc etc
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Confession. I used to be MADLY obsessed with programming specific times/paces for different types of workouts.
Now it’s always ballpark ranges, ie. something like “about a minute slower than your 1600 PR,etc. “ or effort/rhythm…and we race better.
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Just spent an hour listening to how three of the best HS Distance coaches run their programs and it was 🔥🔥🔥
Should have the video posted later tonight on the D-Crew page.
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What is a priority for your team the as we head into mid-September?
For my crew, it's getting some of the younger kids to learn how to manage/welcome discomfort.
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Here is a 3-day cycle that I try to incorporate whenever possible:
Day 1: Endurance + Speed + Plyo
Day 2: Workout + Strength
Day 3: Easy Effort + Core/Mobility
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🔥Fast-start Fartlek🔥
Throw a little junk in the system, run at threshold and then finish fast.
4x(:30/1:30) @ Mile effort
4x (4:1) @ 10/15km effort
4x(:30/1:30) @ Mile effort
2️⃣0️⃣quality minutes
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A training intensity "hack" that I use all of the time now....from Joe Rubio's Middle Distance Guide.
Training Intensities
Baseline= 1600m Time (5:00 for example)
+20s = ~3k (5:20)
+40s= ~5k XC (5:40)
+60s= ~10k/LT (6:00)
+80s= Tempo Runs (6:20)
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My HS crew is living on Threshold work, Hills, Long Runs and a few Short Reps until we can't anymore.
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First day of T/F practice tomorrow. I’m nervous/excited as hell.
But…when I stop feeling like this, I should be done.
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What's your favorite workout for HS Milers?
Go!
@AdamKedge
@RealSeanBrosnan
@DougPetrick1
@dbinsaintpaul
@RodMurrow
@aelowe1
@runthe8
@CoachWrigley
@RickyEtheridge1
@DesProctor
@BernieSanders
@sfc_xc
@dtmack
@SalGonzalesRun
@Ann_Vogel4
@realcoachgreen
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General guidelines for pairing post-run ancillary training with your running workouts:
🟢Workout + Strength
🔴Speed Day + Plyo
🔵Recovery Day + Core/Mobility
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Threshold training. Not worried how you define it, just how you use it!
What are you programming?
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A secret to championship racing 🤫
✅ Try to mess up less than everyone else.
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Love this from Joe Rubio’s chapter: Devising an Efficient Training Plan in “Run Strong” (Kevin Beck- Editor)
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Best training advice for ANY event from
@stevemagness
book, Science of Running.
“Start backwards.
Work the extremes.
Bring it together.
Never leave anything behind.
Progress everything.”
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1st week of T&F practice for my HS crew.
M- Threshold fartlek
T- Rec Run
W- End Run + Hill Sprints
Th- 30-60s Hill Reps
F- Rec Run
S- Hilly Long Run
S- Off
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Personal opinion and I know it's not "by the book", but I would take 60s hills over 3min intervals for VO2 max development any day.
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