Survival Guide to Middle
Distance Training:
Focus on the 1600m
David Halliday
Director of Track & Field and Cross Country
Flagler Palm Coast High School
2016—OAT/CCC Track & Field Clinic
Dave Halliday
22 Years as a Head Track & Field and Cross Country Coach,
the last 12 at Flagler Palm Coast HS.
4 x State Championship Teams, 2x Runner-Ups
55 x Collegiate Scholarship Athletes
3 x State of Florida—Coach of the Year
2014—Brooks’ Most Inspiring Coach (Top-25 finalist)
Chairman for Florida Track & Field Coaches’ Association (2008-2015)
Executive—Vice President: USATF—Florida (2008-2015)
USATF—Level 2 &3 Certified
Inducted into the Florida Athletic Coaches’ Association—2015
Table of Contents
Section
Section
Section
Section
–
–
–
#1:
#2:
#3:
#4:
Section #4a Event Training plan
Section #4b Strength Training
Section #4c Off-Season Training
Section #5:
–
–
–
–
–
Workouts
5a) Workout overview in your situation
5b) Workout construction
5c) Workout Examples:
5d) Workout intangibles
5e) Event Specific Warm up
Section #6:
–
–
Introduce the event/Background in the event
Equipment and facilities
Planning and Organizing 1600m
Training plan
Technique, teaching progressions and drills
6a) Teaching and coaching the event from the first step through the finish of every event.
6b) Teaching the absolute first timer
Section
Section
Section
Section
Section
#7:
#8:
#9:
#10:
#11:
Event Strategies
Meet day protocol
Performance Tracking
Intangibles for event success
Closing Remarks
Survival Guide to Middle Distance Training:
Focus on the 1600m
Definition of Events
Coaching Philosophy
Warm-up
Ancillary Training:




Weight Training
Circuit Training
Plyometric and Core Training
Med-Ball Training
Types of Training
Training Phases:




Summer Program
Cross Country Season
Winter Program (Transition)
Track Season
1600m Philosophy
You can never have too many middle distance
runners on your team, especially
“milers”…nobody comes out for track to run the
2-mile or the 800m.
Recruit and find quality, athletic 1600m runners
Types of 1600m runners:
– Distance Oriented: 5k/3200m/1600m Group
Benefits strongly from an aerobic approach to
training. 2/3 of milers fall within this type.
Runs the mile usually, the 3200m and runs the 4x8,
or 800 out of necessity, or just best at it on the team
– Mid-Distance: True 1600m-800m Group
Doesn’t handle aerobic approach as well, but still
must complete -- can handle (and maybe needs?)
anaerobic training
Will run the 1600, the 800, and some 4x800 or
4x400m…800m leaning runner
1600m Philosophy cont.
Create separate training groups for your
800m, 1600m, and 3200m runners
You may have some runners float in and
out of different groups
You may create more than one 1600m
training group itself too…
Training Groups:
– True=1600
– Distance Oriented
– Speed Oriented: 800m leaner
1600m Philosophy cont.
No matter what, try to have your middle
distance runners become multidimensional…make them MORE athletic!
More strength training!, more sprint training!
– They need to be able to run more than one event:
they should be able to run the 1600m, BUT also
the 3200m, 800m, 4x8, and even the 4x4
– Always remember, it helps if your middle distance
runners have good foot speed
– Quote from Brooks Johnson:
“Speed kills…it kills whoever does not f***ing have it!”
Middle Distance/1600 Meters
--The 1600m is primarily an aerobic event
--For most athletes, training that improves aerobic
strength and / or running economy will have the
largest benefit on 1600m performance.
--Improvements in anaerobic capacity are limited,
and will affect 1600m performance to a much
smaller extent.
Aerobic Efficiency Important
– Aerobic Power Critical
– Lactate Tolerance Critical
– Anaerobic Power Critical
– Race Distribution
– More Forgiving than 800 meters
– Last 700 meters Critical Zone
Aerobic & Anaerobic Contributions
in Endurance Running Events
Event
800 Meters
1500-1600 Meters
3000-3200 Meters
5000 Meters
10,000 Meters
Aerobic
40%
50%
70%
80%
90%
Anaerobic
55%
48%
30%
20%
10%
Alactic
5%
2%
<1%
<1%
<1%
1600m Training Progression
General Aerobic Fitness
– Aerobic Threshold/Lactate Threshold
Specific Aerobic Fitness
– Lactate Threshold/VO2 Max
General Anaerobic Fitness
– Lactate Tolerance
Specific Anaerobic Fitness
– Lactate Tolerance at Race Levels
Specific Critical Zone
Survival Guide to Middle Distance Training:
Focus on the 1600m
Seasons and Phases of Training
Off-Season = summer track or base xc
Cross Country Season (or fall prep/football)
Transition Phase (from XC to Track)
General Prep
Pre-Competitive Phase
Competitive Phase
Peaking/Championship Phase
Off-Season/Summer Program
Vital for growth and development of distance runners and a XC program.
Must follow a philosophy
Rigid/Organized Practices vs. Team Organized
 Off-Season = summer track or base xc?
 June – August
– Depends on the individual
– Some running in post-season ie. New Balance Outdoor Nationals
– Then some needed down time
– Then much needed base mileage
How much depends on the individual
Hopefully, running with or
a part of the XC team
Cross Country Season
Must develop a sound training regimen based on sound
training principles.
Plan for the season, plan for the year.
Periodization a must
Team Training Philosophy vs. Individualization
 Cross Country Season (or fall prep)
 September - November
Running cross country never hurt anyone
– (I don’t think)
Good team work skills
Increase mileage
Increase cardiovascular endurance
“Capillarization”
Increase leg strength
Improve toughness
1600m –Transition/Winter Program
Winter/Transition Program is imperative for a
successful transition from xc to track.
Plan, plan, plan, plan!
Various Methods available
Rest and recovery time? Need for a physical and
mental break.
Physiological plan to maintain fitness
Mental Plan to maintain freshness
Weight Training (3-5 x week)
Hill Running (3-types)
Testing…time trials and tests
– VO2 Max the Cooper Test and the Kosmin Test
1600m –Transition/Winter Program
 Transition Phase (from XC to Track)
 November-January
Such a huge key to success on the track
Some kind of organized plan or formal workouts during the in
between months
Increase muscular strength
Increase base mileage
Increase flexibility
More strength
 Weight Room (strength)
 Sebastian Coe Weight Routine
 Pullovers—great for increased lung capacity
 Squats: 6 x sets (increased wt. each set starting at BW)
 15-15-15-10-10-5
 Hills
Improvement in: lot’s of them…400’s down to 50’s
 Stride length
 Stride frequency
 Coordination
 Power & muscle elasticity
Track Season
When do you start?
What is your focus?
What is your team’s focus?
Individualization vs. Team Training
Indoors, Outdoors, National Competition?
Distance Training vs. Mid-Distance Training
Planning Training toward District, Region,
and State.
Selecting/choosing which events to run?
Types of Training:
Continuous Running
Aerobic Threshold
– 130-150 bpm
– 45 minutes – 2 hours
– 65% VO2 Max
Lactate Threshold
– 160-180 bpm
– 20-60 minutes
– 70-85% VO2 Max
Types of Training:
Continuous Running-Examples
Aerobic Threshold
– 8-15 miles easy @ <150 bpm
– 65% VO2 Max (8:00 per mile)
Lactate Threshold
– 4-10 miles @ steady @ 170 bpm
– 85% VO2 Max (6:30 per mile)
Estimating LT Pace Using Daniels’ Tables
Mile PR
2-mile PR
6:20
6:00
5:40
5:20
5:00
4:40
4:30
4:20
4:10
13:28
12:52
12:05
11:26
10:43
10:00
9:37
9:18
9:05
Approx LT
Training Pace
7:45
7:25
7:00
6:40
6:15
5:55
5:40
5:25
5:10
Diff
1:25
1:25
1:20
1:20
1:15
1:15
1:10
1:05
1:00
The argument for threshold work:
--Work at threshold allows for the most stimulus
to adapt the aerobic system, with the least amount
of stress on the legs.
--This allows for multiple threshold sessions to be
completed in a week (or better pace on ez days
Types of Training:
Interval Training
Short Reps
High Volume
Multiple Sets
Low to High Intensity
Incomplete Recovery
1/3 of Complete Recovery
Aerobic/Anaerobic Efficiency
Types of Training:
Interval Training-Examples
10 x 400 meters @ 75 Seconds with 90
seconds between reps
20 x 200 meters @ 35-37 Seconds with 90
seconds between reps
10 x 800 meters @ 3:00 minutes with 3
minutes between reps
3x4x400m @ 72 seconds with 60 seconds
between reps and 3 minutes between sets
Types of Training:
Repetition Running
Long Reps
High Intensity
Near Complete Recovery
Race Development
Aerobic/Anaerobic Power
Types of Training:
Repetition Running-Examples
2 x 1000 meters @ 1500 meter pace
with 20 minutes between reps
4 x 400 meters @ 800 meter pace
with 15 minutes between reps
3 x 1 mile @ 5000 meter pace with 10
minutes between reps
General Prep
Sample Week:
Sunday:
Long Run
Monday:
20 or 24 minute Fartlek
Tuesday: Recovery Run (60-70 minutes)
Wednesday: Hills (longer )
Thursday: Recovery Run (60-70 minutes)
Friday:
Flying 40’s or 200’s
Saturday:
– early = Recovery Run (60 minutes);
– late = A.T. Run (4-miles)
1600m Training
Pre-Competitive Phase
 January – February
 Workouts gauged towards longer repeats and intervals
 Intervals: best method for improving aerobic and anaerobic
power; rhythmical running from (:30 sec. – 3 min.)
Race Pace (rp) – 400m -1600m
Slower than rp – 600m -2400m
Faster than rp -200 – 800
Examples: 16-20 x 100; 12-16 x 200; 4-6 x 400; 4 x 600
 Repeats: basis for strength endurance; done @ or a % of
Vo2 Max
Distances: 800m, 1k, mile, 2k
Examples: 4 x mile; 6 x 1k; 3 x 2k; 8 x 800
 Use of fulcrum workouts to transition out of the transition
phase
 Hills, hills, hills (shorter distances)
 Weights, weights, weights
 LT/AT runs are a must during this phase
 Begin honing the speed
 Flying 40’s
Pre-Competitive Phase
Sample Week:
Sunday:
Long Run
Monday:
Hills (longer =early, shorter = late)
Tuesday: Recovery Run (60 minutes)
Wednesday: Repeats: 4x 1200m; 8 x 1,000m
Thursday: Recovery Run (60 minutes)
Friday:
Speed Endurance:
– 2 x Broken 1,000; 600m Breakdown, 3x(3x300)
Saturday:
– early = Recovery Run (60 minutes);
– late = A.T. Run (4-miles)
FPC WORKOUT (MID-DISTANCE)
EARLY SEASON
Pre-Competitive
JANUARY 31 – FEBRUARY 6, 2011
MICRO 10
MONDAY (31):
45-MINUTE MEDIUM EFFORT RUN
25 X GRASS HILLS @ the Animal Land Bridge
Leg WTS.
TUESDAY (1):
LONG WARM UP
50/50 MILE (@ TRACK)
RECOVERY RUN (70 minutes)
HURDLE DRILLS (8 HURDLES)
10 x grass strides (barefoot)
COOL DOWN
WTS = Upper Body + (2 x 25 Med-Ball sit-ups )
WEDNESDAY (2):
LONG WARM UP
8 x 1000m (tempo pace/:90 recovery)
4x100—FAST
COOL DOWN
WTS = Lower Body
THURSDAY (3):(@ BULOW)
RECOVERY RUN (70 minutes)
HURDLE DRILLS (8 HURDLES)
10 x grass strides (barefoot)
COOL DOWN
WTS = Upper Body + (2 x 25 Med-Ball sit-ups )
FRIDAY (4):
LONG WARM UP
12 x 200m –continuous (200m sprint/200jog) :35/:50
COOL DOWN
SATURDAY (5): TEMPO RUN @ Coach’s House (7:00am)
SUNDAY (6): Long Run (recovery)
1600m Training
Competitive Phase
March – April
 Continue AT runs
 Shorter repeats
 Interval Training (HR above 180bpm)
3 x (4 x 200) descending pace
10 x 100 (all-out)
3-4 x 400 (all-out)
3-4 x 600 (rp)
 Speed Endurance: designed to produce a quality performance
with presence of lactate and H+ ions
 I.E. Race Simulation (quality work); change gears
 Broken 1,000m/or 800m’s; alter #’s, rest, or time
 3x (3 x 300) - 100m jog recovery
 600m or 500m Breakdown - 100m jog recovery
 Critical Zone Training
 600’s (1st 400m in prescribed time, then kick)
Competitive Phase
– Sample Week:
Sunday:
Monday:
Long Run
Intervals (longer =early, shorter = late)
10 x 400
3 x 1ks + 3 x Broken 1k’s (500-300-200)
Tuesday:
Recovery Run (60-70 minutes)
Wednesday:
– Early = Repeats: 4x mile; 6-8 x 1,000
– Late = Speed Endurance or Acceleration workouts
3x (3x300) or 2 x Broken 1,000
Thursday:
Friday:
Recovery Run (60-70 minutes)
Race prep:
– 30-45 minutes + 6-10 x strides
Saturday:
– Meet or A.T. Run (4-miles)
(100-200)
FPC—Distance WORKOUT: (3200m/1600m )
MID-SEASON - COMPETITION PHASE
MARCH 24 - 30, 2014 MICRO 18
MONDAY (24):
SPRING BREAK WEEK (PRACTICE AT 8:00am)
OFF
TUESDAY (25): LUNGE MATRIX + Acceleration Warm-up + Pedestals + Hurdle Drills
3 x (3x 300m) (100m roll-on recovery/300m roll-on recovery after each set)
Paces – TBA
FLUSH-OUTS + 20-MINUTE RUN
4x30m Sleds (on the back field)
Olympic Lifts: POWER CLEAN –2x5; PUSH PRESS–3X5; SQUATS–3X5; INCLINE BENCH – 3X5; CALF BOUNCES–2X20; STEP UPS– 2X15
WEDNESDAY (26): Acceleration Warm-Up + Hurdle Drills
RECOVERY RUN 60 min + 1x Broken 800 (4x200) Speed: B-:29; G-:35. Rest: 30 sec. +
Speed Cord (2x/2x)
400m COOL DOWN + Group Rope Stretch –VIDEO – Weight Room
GENERAL STRENGTH: Hang Cleans 4x6; BENCH PRESS – x12-10-8-6; MILITARY PRESS – 4X10; DUMBBELL FLYS – 4X10; 2 X :30 SEC
PLATE ARM PUMPS; 2X :30 SEC. HEAVY ROPE (ALTERNATING WAVES); 5 X MINUTE PLANKS
THURSDAY (27): ACCELERATION WARM UP + Pedestals + DYNAMIC HURDLE DRILLS
–
60 minutes
Sprint-Float-Sprint: (SFS) 3 x 90m (50m-sprint-20m float to the 70m -20m sprint to the 90m)
FOOT/FOOT DRILLS: Barefoot
400m COOL DOWN + Group Rope Stretch –VIDEO – Weight Room
Med-Ball Circuit
FRIDAY (28): COMPETITION Warm Up
2 x Wicket Drill from Blocks
50 min. + (SFS) 3 x 80m (45m-sprint-20m float to the 65m -20m sprint to the 80m)
4x800 hand-offs
Cool-Down
SATURDAY 29):
COMPETITION @ the UNF Invitational
SUNDAY (30):
OFF
1600m Training
Peaking/Championship Phase
April-May (June?)
 Short repeats
 Speed Endurance/Race simulation workouts
3-4x600 @ goal pace
 Acceleration Workouts
100-200m Acceleration Workout
(100-110-120-130-140-150-160-170-180-190-200)
200-300m Acceleration Workout
(200-220-240-260-280-300)
 Peaking Workouts
1200-400m
1000-600m
 Staying sharp
 150’s & 200’s
Dynamic Warm-Ups
LONG WARM UP (Dynamic)
START WITH 800M JOG (2 LAPS) AT TALK PACE
8X100M BUILD UP RUNS (4X100 WALKING; 4X100 ACCELERATIONS)
WALK 100M WHILE DOING ARM SWINGS AND LUNGES FOR 50M (4X)
BUILD UP 100M (ACCELERATE) (4X)
SPEED DRILLS FOR 30M (2X)
2X30M BUTT KICKS
2X30M STRAIGHT LEG SHUFFLE
2X30M A SKIP
2X30M KARIOKA
2X30M B SKIP
2X30M SKIPPING WITH ARM SWINGS
2X30M LUNGES (FRONT AND SIDE)
2X30M A RUN/HIGH KNEES
HIP MOBILITY CIRCUIT
10X LEG SWINGS (FRONT TO BACK)
10X LEG SWINGS (SIDE TO SIDE)
10X SQUATS
PEDASTALS AND EXTENSORS (10X EACH LEG)
4X50M ACCELERATIONS/STRIDES (prior to actual workout)
COMPETITION WARM UP
PART 1 (In Flats)
8X100M TURN-AROUND EASY JOG ON GRASS
12X ANKLE STRETCHES (ANKLE FLEXORS AND BOUNCES)
STANDING ALTERNATE TOE TOUCHES
5X SIDE STEPS FACING DIFFERENT DIRECTIONS
BUTT KICKS WITH JOG OVER A 100M DISTANCE
UPPER BODY ARM CIRCLES (10 REPS)
HIP (WAIST) CIRCLES (10 REPS)
ACHILLES STRETCHES (LEANING AGAINST OBJECT)(10 REPS)
A SKIP TO FRONT AND SIDE WITH JOG FOR 100M
ARM CIRCLES (ROTATIONS)
PEDASTALS x 5
EXTENSORS x 5
LEG SWINGS (FRONT TO BACK, SIDE TO SIDE) 10X
A SKIPS FOR 50M
B SKIPS FOR 50M
HIGH KNEES FOR 50M
C SKIPS FOR 50M
PART 2 (In Spikes)
50M ACCELERATION - INCREASE SPEED AFTER 20M
50M ACCELERATION-SHORT STEP FREQUENCY AND FAST HANDS
PEDESTALS





Leg Lifts x 10 each
Side Leg Lifts x 10 each
Fire Hydrants x 10 each
Scorpions x 10 each
Karate Kicks x 10 each
OTHERS BASED ON BODY POSOTION:
PRONE – STOMACH, ELBOW STAND, SINGLE LEG RAISE
SUPINE – BACK, ELBOW STAND, SINGLE LEG RAISE
PRONE – STOMACH, HAND STAND, SINGLE LEG RAISE
SUPINE – BACK, HAND STAND, SINGLE LEG RAISE
LATERAL – SIDES, ELBOW STAND, SINGLE LEG RAISE
LATERAL – SIDES, HAND STAND, SINGLE LEG RAISE
PRONE – BACK, ELBOW STAND, BENT KNEES, HIP RAISE
SUPINE – BACK, BENT KNEES, HIP RAISE
CRUNCH – LOW REACH
CRUNCH – LOW REACH WITH TWIST
HURDLE DRILLS AND TECHNIQUE DRILLS
SET UP FOR HURDLE DRILLS: 6-10 HURDLES SPACED CLOSE
TOGETHER WITH A HEIGHT OF 30’ HIGH FOR BOTH MALES AND
FEMALES (33’ CAN BE USED FOR THE MORE ADVANCED ATHLETES)
HURDLE WALK OVERS (Hips always pointing forward/on balls of feet)
CAN-CANS (left then right)
OVER AND UNDER
UNDER AND UNDER
HOPS OVER HURDLES
Strength Training
I.
II.
III.
IV.
Weight Training
Circuit Training
Medicine Ball and Core Training
Plyometrics
Weight Training
Summer
Cross Country
Winter
Track
Summer/XC - F.P.C. Distance Weight Routine
Monday & Wed.
*Lower Body
Exercise
Set #1
Set #2
Set #3
Set #4
Set #5
Squats
____x15 ____x15
____x15 ____x10 ____x10
Calf Raises
____x20 ____x20
Lunges
____x20 ____x20 ____x20
Dead Lifts
____x15 ____x15
____x15
Step-Ups
____x15 ____x15
____x15
Leg Extensions ____x15 ____x15
____x15
Leg Curls
____x15 ____x15
____x15
May substitute Box Squats ____x15 ____x15 ____x15
DB Calf Bounces ____x20 ____x20
Tuesday & Thursday
Set #6
____x5
*Upper Body
Exercise
Set #1
Set #2
Set #3
Set #4
Set #5
Bench Press
____x12 ____x10 ____x8
____x6
Military Press
____x10 ____x10 ____x10
Upright Rows
____x12 ____x12 ____x12
Bicep Curls
____x10 ____x10 ____x10
Tricep Curls
____x15 ____x15
Close-grip Push-ups ____x25 ____x25
w/10lb.plates = Flys (w/plates) ____x12 ____x12 ____x12
w/5 lb.plates = SprintArms w/plates x 1 min. x 1 min.
w/curl bar = Chest Pullover ____x10 ____x10
____x10
Set #6
FPC Middle Distance & Distance Weight/Strength Routines - PRE-SEASON
PHASE 1: GENERAL PREP—CONDITIONING
December 15 – 19, 2014
MICRO 3
*THE DURATION OF THIS PHASE WILL BE 8 WEEKS. YOU WILL ONLY USE 40% OF YOUR BODY WEIGHT TO DO THE WEIGHT
WORKOUTS (I.E. IF YOU WEIGH 130LBS, 130X.4=52LBS FOR WEIGHT USED). THERE WILL BE ANYWHERE FROM 6-9 STATIONS AND WE
WILL ONLY BE IN THE WEIGHTROOM FOR 30-40 MINUTES AT THE MAX, IN OTHER WORDS THAT IS HOW THIS SHOULD TAKE YOU. YOU
WILL ONLY HAVE 90 SEC (1:30) BETWEEN EXERCISES AND 2 MINUTES BETWEEN STATIONS.
MONDAY (15):
POWER CLEANS
PUSH PRESS
SQUATS
– 4X12
INCLINE BENCH PRESS – 4X12
CALF RAISES
STEP UPS
TUESDAY (16):
HANG CLEAN
BENCH PRESS
SINGLE LEG SQUATS
MILITARY PRESS
UPRIGHT ROWS
DB or PLATE FLYS
PUSH-UPS
DIPS
PLATE ARM PUMPS
HEAVY ROPE
5 X MINUTE PLANKS
– 4X6
– 4X12
– 4X15
– 4X12
– 4X6
– 4X12
– 4X12
– 4X12
– 4X12
– 4X12
– 1X15 – EACH (Regular, Incline, Decline)
– 2X12
– 2X :30 SEC
– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-to-Side Waves)
WEDNESDAY (17) :
BRIDGE WORKOUT (Core only)
THURSDAY (18): (SAME as Tuesday)
HANG CLEAN
– 4X6
BENCH PRESS
– 4X12
SINGLE LEG SQUATS – 4X12
SHOULDER PRESS
– 4X12
UPRIGHT ROWS
– 4X12
DB or PLATE FLYS
– 4X12
PUSH-UPS
– 1X15 – EACH (Regular, Incline, Decline)
DIPS
– 4X12
PLATE ARM PUMPS – 2X :30 SEC
HEAVY ROPE
– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-to-Side Waves)
5 X MINUTE PLANKS
FRIDAY (19): (SAME AS MONDAY)
POWER CLEANS
– 4X6
PUSH PRESS
– 4X12
SQUATS
– 4X12
INCLINE BENCH PRESS
– 4X12
CALF BOUNCES
– 4X15
*INSTEAD OF STEP UPS TODAY, DUE JUMP ROPE – 4X10 SEC W/ 20 SEC REST
Circuits
Leg Circuit
Or
-
Body Weight Squat
Lunge
Walking Lunges
Step-ups
Jump Squats
x
x
x
x
x
20
20
40
20
20
Reps
(10 Reps Each Leg)
(20 Each Leg)
(10 Reps Each Leg)
Reps
x
x
x
x
x
20
20
20
10 each direction
10
Core Circuit
-
Landmine
Two Position Sit-ups
Physio-ball kickback
Big Circle
Ab Roller (or wheel)
General Strength Endurance Circuit
(30 second work  10 second transition)
(Early Season = 2-4 x Circuit; Late Season = 1 x Circuit)

Push-ups (30 sec.)
Jump Rope (30 sec.)
Body Squats
–
Jump Rope
Pull-ups
–
Jump Rope
Lunges
–
Jump Rope
Med-Ball Chest Pass
–
Jump Rope
DB Combo (Curl & Press)
–
Jump Rope
Squat Thrusts
–
Jump Rope
Big Circle (Med-Ball)
–
Jump Rope
Lateral Lunge (R then L)
–
Jump Rope
Step-ups (12”-14” box)
–
Jump Rope
Dips (b/n benches)
–
Jump Rope
Lateral Step-ups
–
Jump Rope
Crunches
–
Jump Rope
Quick Feet (on a step/stair)
–
Jump Rope
Hurdle Jumps
–
Jump Rope
Burpees
–
Jump Rope
Field Circuit (Infield)
Squat Thrusts
Skip 50 meters
Push-ups
Skipping backward with 1.5 arm swings 50 meters
Body Weight Squat
Backward Run 50 meters
Med-Ball Chest Pass
Side Step 50 meters
Burpee
Skipping forward with 1.5 arm swings 50 meters
Lunges
High Skip 50 meters
Step-ups
Run 200-300 meters depending on the event
*Almost always run 1st, circuit 2nd
*XC season (General and Field)= Do as many circuits as you can in 20 min *
Med-Balls
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Overhead Pass:
Chest Pass:
Underhand Pass:
Squat-Chest Pass
Back-Overhead Pass
Back-to-back twists:
x
10
x
10
x
10
x
10
x
10
x
25
x
25
Ball sit-ups:
x
25
Leg lifts:
x
25
Leg throw-downs:
x
25
Alternate plyometric push ups and
to the left
to the right
(2 sets)
crunches
2 sets x
25
Plyometric Circuit
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Alt. Leg Bounds (2 x 40m)
---2 x 55m sprints (one in b/n each set)
Single Leg Bounds (2 x 40m)
---2 x 55m
Koryvilles (walking lunges) (1 x 40m) & Frog Jumps (1 x 40m)
---1 x 55m
Knee-tucks (1 x 30) & Partner Butt-Kicks (1 x 10)/leg
---1 x 55m
Hurdle Jumps (4 x 10 hurdles)
---2 x 55m
Depth (box) Jumps [On-On] (4 x 4 boxes)
---2 x 55m
Incline Rope Jumps (x 4)
--1 x 55m
Quick Feet Jumps (on steps) 2 x 30 seconds
---1 x 55m
HJ/PV Pit Jumps (2 x 1 min.)--if no pit... jump in the sand
---2 x 55m
2 x 30m truck pushes (3 people)
**After the first week: begin doing Sled Pulls (50yds. w/ weight belt)
Plyometric Circuit
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Alt. Leg Bounds (2 x 40m)
---2 x 55m sprints (one in b/n each set)
Single Leg Bounds (2 x 40m)
---2 x 55m
Koryvilles (walking lunges) (1 x 40m) & Frog Jumps (1 x 40m)
---1 x 55m
Knee-tucks (1 x 30) & Partner Butt-Kicks (1 x 10)/leg
---1 x 55m
Hurdle Jumps (4 x 10 hurdles)
---2 x 55m
Depth (box) Jumps [On-On] (4 x 4 boxes)
---2 x 55m
Incline Rope Jumps (x 4)
--1 x 55m
Quick Feet Jumps (on steps) 2 x 30 seconds
---1 x 55m
HJ/PV Pit Jumps (2 x 1 min.)--if no pit... jump in the sand
---2 x 55m
2 x 30m truck pushes (3 people)
**After the first week: begin doing Sled Pulls (50yds. w/ weight belt)
Sources and Suggested Readings
“Road to the Top”
– Joe I. Vigil, Ph.D. (1995)
“Training Distance Runners”
– David Martin & Peter Coe (1991)
“Daniel Running Formula”
– Jack Daniels, PhD.(1991)
“FACA Track & Field – Training for the Mile””
– Robert Chapman, Ph.D (2010)
“FACA XC – Distance Presentations”
– Scott Christensen (2012)
USA Track Field –Coaches Education
– Level 1 – Certification (broad & general)
– Level 2- Certification (sciences & event specific area)
– Level 3- Certification (event specific-high performance)
– Advanced Summits
Survival Guide to Middle Distance Training:
Focus on the 1600m
Any questions?
Hallidayd@flaglerschools.com
davetrackgator@gmail.com
386-931-2449