Link to specific workouts HERE
CHAMPIONS ARE MADE IN
THE OFF-SEASON!!
Off Season
Training Program for 400-800 meter runners
|
November |
November |
November |
November |
November |
November |
November |
Themes:
Building running base, begin plyometrics & lifting
Running: This is
the month to begin building a strong aerobic base for future training in the
spring. Your running should focus
on 35-45 minute runs. I would
recommend 2-3 of these per week.
As the month progresses, your runs should get closer to the 45 minute
range. The pace should be somewhat
relaxed and shouldn't leave you wiped out, but should be close to 8 minute per
mile pace. Once per week you
should do a threshold run at the Recreation Building on the indoor track (It is
open to public after 5:00 on weekdays, earlier on weekends). The threshold runs focus on short rest,
not a fast pace so you should be able to recover fairly quickly. Towards the end of the month you should
also begin to add some pace work runs.
Total running days should be between 4 and 6 days.
Lifting: You also
should begin making weight lifting a part of your weekly schedule. Start out going twice per week, but by
the end of the month you should be up to 3 times per week. Try lifting on a rest day, or one of
the 30 minute easy run days. You
should focus on general strength at this time. Lifts will be posted in the weight room. Do not do leg extensions until I have
said to begin them. Remember the
focus of lifting is not only to get stronger and faster, but mostly to PREVENT
INJURIES!!!! For sprinters and mid-distance runners,
this is the most important part of the winter training. If you can only lift OR run, then
lift. Simply putÉÉDO IT!
Plyometrics:
Plyometrics will also begin on the 1st of this month. They will be held on Tuesday at 3:25
and Thursday at 2:25 in the balcony of the old gym across from the study
hall. The first several weeks of
plyo's will be fairly low intensity to give your bodies time to adjust to the
work load. It is a good idea to
get a group of people together after these workout for a run or lifting
session.
Ab Work: High
jumpers and long jumpers should do the ab workouts posted in the weight room as
well.
Hurdlers: Begin
doing some of the hurdle stationary drills towards the end of the month.
|
December |
December |
December |
December |
December |
December |
December |
Themes:
Begin speed endurance training, benchmark workout, more intense strength
training
Running: After four weeks of base building, you
should be ready to add an interval type workout and the ÒofficialÓ 800m
benchmark workout. Your benchmark
workout (600-200) should take place during the first week of the month. I would still recommend at least 2-3
easier runs of 40 minutes AND the threshold runs from the November plan, but
you should add in 1 interval workout every two weeks and a pace workout at
least 2 if not each week this month.
These workouts should make you work hard!. Always remember to do a proper warm-up, stretch, and
cool-down as a part of these workouts!!!
Your threshold and pace workouts should be faster than last month by
about 1 second per 100m run.
Lifting: You should be lifting 3 days per week
at this point. Your lifting should
be getting more intense. Begin
adding weight to your lifts and really focus on building POWER! You won't get any stronger simply doing
the same lifts with the same weight.
You will want to add some lower body lifts to your workout. Again, try to lift on your rest days or
your easy running days.
Plyometrics: We will begin to add some more drills
at a higher intensity during the month of December.
Basketball
players should focus on lifting lower body during your normal weight
workouts. You also need to get out
for a 30-40 minute run once per week, and a threshold run once per week on the
indoor track. This won't harm your
basketball performance and will make the transition to track much easier!
|
January |
January |
January |
January |
January |
January |
January |
Themes:
Increase intensity, stay mentally sharp
Running: Your running will
remain very similar to last month.
If there is a difference, it should be to add more endurance types of
activities to your running program, similar to your November workouts. Track is a long season, with plenty of
time to work on your speed. You
may want to have two threshold workouts in place of the interval workout you
added in December. You also should
feel an overall increase in intensity during this month so that you are going
farther in the same amount of time during your easy runs, and covering any
interval distances in a faster time.
Lifting: Continue lifting 3
days per week. Add weight to your
lifts. Come in to this season
stronger than you ever have!
Plyometrics: We
will continue to work these twice per week as well as bump up the intensity of
our sessions.
|
February |
February |
February |
February |
February |
February |
February |
Themes:
Season begins on February 6th!!
REMEMBER: An important key is to listen to your
body during this off-season time.
If it tells you to take a day off, do it. If you feel an injury coming on cut back on your running and
see the school trainer. Also, be
creative. If you canÕt bear going
on a 30 minute run or running hills, improvise: ride your bike, swim, roller
blade, or Nordic track. Whatever
happens, donÕt come into the season feeling stale, wiped out, and unmotivated
to run—enjoy yourself!! If
you have questions, call me (339-1029) or e-mail (colemantjc@mchsi.com) anytime.
70-75% effort. Distances from 400m - 1000m, short rest
(30-90 seconds), 1200m-2000m total distance. These are designed to increase your ability to finish races
strong.
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For all of these
workouts, you should do a warm-up of 10-20 minutes. Your warm-up will be either 3x800, 3x1200, or 3x1600. This is a continuous run but each of
the intervals get progressively faster (first interval easy, second interval
comfortable, third interval harder).
Take 6-8 minutes rest and then launch into the workout. Cool down with 10 minutes of easy
jogging. As you get in better
shape, before your cool down, you should rest 6-8 minutes after the workout and
do one FAST 200m. All of the laps
below are laps at the indoor track in lane 6 (about 239 meters).
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7-10x2 laps 30 seconds
rest between. Start from 1:20 to 1:05 per lap. Adjust from there.
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4-7x3 laps 45 seconds
rest between. Start from 1:20 to
1:05 per lap. Adjust from there.
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3-5x4 laps 60 seconds
rest between. Start from 1:20 to 1:05 per lap. Adjust from there.
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6-8 Hills of at least
150m. Jog down rest.
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3-4 x (2 laps, 1.5 laps,
1 lap, .5 lap). 2 laps in
1:10-1:15 minutes then 30 seconds rest, 1.5 laps in 31-37 seconds with 20
seconds rest, 100 in 20-25 seconds with 15 seconds rest. Take 2 minute rest between sets.
85-90% effort. Distances from 200m - 400m, short rest
(30-90 seconds), 1000m-1400m total distance. These are designed to get you familiar with the pacing
aspect of running the 800. Start
at a pace you can do 5-6 repeats with and move down from there.
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5-7 x 200m. 30 seconds rest between. Start at 38-45 seconds and adjust from
there. Add 1 mile jog on the
warm-up and cool-down.
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3-5 x 300m. 45 seconds rest between. Start at 57-68 seconds and adjust from
there.
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3-4 x 400m. 1 minute rest between. Start at 76-90 seconds and adjust from
there. WARNING: This is REALLY challenging!
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For each of these I
would take an 8 minute rest and consider ending one fast 200.
80-90% effort. Distances from 100m to 500m. 2-3 min recovery 1200m – 2000m
total. These will get your body
used to the feeling of running faster than your race pace and make you mentally
tough.
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2 x
400-300-200-100. 2-3 minutes rest.
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300-400-500-400-300-200.
2-3 minutes rest
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60 second 400Õs. Run a 30 second 200, rest 30 second,
run another 30 second 200. Rest
3-5 minutes and repeat 2-3 more times.
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3 x 300-200-100. 2-3 minute rest.
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8x200m. Run the first 200 4 seconds slower than
800 pace. Each 200 should get one
second faster. 1-2 minute rest.
95% effort. This workout will approximate what your
current 800 time would be. One of
these per month would be ideal.
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Warm-up for this as you
would a race.
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Run 600m in your goal
800 pace. Run your 200Õs in even
splits. Rest 1 minute and then run
a 200 all out. When you add these
two times together is should come close to your current 800 pace.
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After a long rest, run
3-5 200Õs at 800m goal pace with a 200 walk between.
60-70% effort. Total distance should get up to 5 miles
or 40 minutes. These workouts will build the base needed to benefit from the
other workouts we will be doing,
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Long run: you should have one run each week that
takes you 45-60 minutes.
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Easy runs: these should
be done at a steady pace where you could carry on a conversation for the first
half of the run. Second half you
should be able to speak in single sentences.
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Fartlek run: as you run, change speed. Go faster for 30 seconds, slower for
30. Mix it up.
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When you are short on
time, go out for 15 minutes where you run harder for 40 seconds and jog for 20
seconds. Repeat 15 times.
There are several
flexibility and technique drills that hurdles could be doing in the off
season. There is a full list
posted in the plyo room.
There will be a list of
additional plyo and abdominal work posted that people interested in high jump
and long jump should begin doing after a month or so of normal plyos and weight
lifting.
Any of the options listed
here could be done as a cross training workout on a bike or in the pool. If you have questions talk to me or
Coach Mittman.
IF YOU ARE JUST STARTING YOUR TRAINING, BE SURE TO
START SLOWLY AND ADD MORE WORK AS YOU GET IN BETTER SHAPE.