Aaron Davidson
Shawnee Mission North High School

• High School
• Lyle Knudson High Altitude Camp
• Fort Hays State – Majored in XC & Track
(Health & Human Performance & Education)
• Post Collegiate Competition
• Shawnee Mission North

• Nothing wrong with this model!
• Great Cross Country approach.
• Assumes you can not increase Volume & Intensity
• Aerobic conditioning decreases over time.
• Emphasizes the peak.

• We don’t have our runners all year.
• Some coaches have commitment to other sports.
• Some coaches don’t coach both seasons.
• Track athletes come from a mixed background.
• Track athletes train for multiple races . (Much more dynamic)
• Track and XC training should be different.
• XC should be include more aerobic training and higher miles.
Track Season =14 Weeks
Cross Country Season = 26 Weeks

Frank Horwill
- British Miler’s Club
- Founded 1970s
Lyle Knudson
- High Altitude Camps
- Article in Running Times
Jay
Edwards
Sebastian Coe
- British 800m/1500m
Olympic Medalist
- Broke 3 World Record
In 41 Days
Personal Bests
400m = 46.87
800m = 1:41.87
Mile = 3:47.33
3K = 7:54.32
5k = 14:06
4 Mile = 17:54
Mike Webb
Blue Valley West

• Training that involves progressing athletes through 4 different paced training sessions over a specified training microcycle.
• Athletes train ABOVE and BELOW their goal pace. (Speed intensive workouts)
• Key is becoming comfortable at different paces.

• Quality vs. Quantity
“Training racing skills” vs. “Getting in Shape”
• Focuses on Speed & Speed endurance from beginning to end.
“If speed is the name of the game then we should never get too far away from it.” Seb Coe
• Allows athletes to have “Range”.
• Gives athlete best chance to PR throughout the entire season.
• Does NOT emphasize mileage. Helps prevent injuries.
• Does NOT emphasize the “Peak”.
• Not depending on a taper phase.
• Not based on Volume. Workout is done when athlete is no longer meeting the objective of the workout. Volumes and recovery can be adjusted.

• Plan 2 Week Cycles.
• Split team into 2 groups.
• DISTANCE & MID-DISTANCE. Each group has their own
“Training Distance” or (TD)
• Determine “TRAINING DISTANCE” or (TD).
Example: MID Training Distance = 800m
Example: LONG Training Distance = 3200m
• Introduce slower paces first.
• Time trial at beginning of the season helps determine target times. Athletes must do 2 time trial runs.
I like for my Long Distance kids to be at 3200m (TD) when the season starts. I will spend the first 2 weeks introducing faster paces to them in fartleks.

(TD) Determines the paces they will be training at for each 2 week cycle.
MID
200m
400m
800m (TD)
1600m
3200m
LONG
800m
1600m
3200m (TD)
5,000m
10,000m

Athletes do 2 workouts above TD.
Athletes do 2 workouts below TD.
MID PACES LONG
200m
400m
800m (TD) Training Distance (TD)
1600m Over Distance (OD)
3200m
Under-Under-Distance (UUD) 800m
Under-Distance (UD) 1600m
Over-Over- Distance (OOD)
3200m (TD)
5,000m
10,000m

(LR) Longest Run of the Week
(20% to 25% of the previous weeks mileage)
40 miles previous week = 10 miles
30 miles previous week = 7.5 miles
20 miles previous week = 5 miles
(AT) Aerobic Threshold Runs
Runs @ Threshold Pace; 1 mile time + ~60 seconds; very non specific pace; non conversation pace).
(OD) Over Distance: 1 Race Pace over Target Pace
(OOD) Over-Over-Distance: 2 Race Paces over Target Pace
(UD) Under Distance: 1 Race pace under Target Pace
(UUD) Under-Under-Distance: 2 Race Paces Over Target Pace
(AR) Aerobic Recovery
(RD) Race Days or Test Days

TOTAL VOLUME @ “Training Distance” Pace
(for that day’s workout)
Workout Pace
100m
200m Pace
400m Pace
800m Pace
1600m Pace
3200m
5000m Pace
8000m Pace
10,000m
15,000m
Multiplier x 5 x 4 x 3 x 2.5
x 2.25
x 2 x 1.5
x 1.25
x 1 x 1
Total Distance
500m
800m
1200m
2000m
3600m
6400m
7500m
10,000m
10,000m
15,000m
Must monitor athletes and determine if volume needs to be added or subtracted.

Long Interval Workouts – Equal Recovery, work down to slightly less than equal.
Short Interval Workouts – Can make or break a workout depending on how you prescribe it.
Must watch the workouts!
I like to break short interval workouts into sets. Keep the heart rate high throughout the set while they are still running efficiently, then recover between sets. Not full recovery until late season!
Speed Intervals – Close to full recovery; 2 to 3 minutes to allow energy system to recover.

Training like a boxer.
Hitting on all phases, all the time.
Prepared to come out swinging or last the full 12 Rounds.
Morning Runs
+
Sprints, Hills, Stairs
+
Jump Rope
+
Plyometrics
+
Agility & Foot Speed
+
Weight Training
+
Core Work
+
Boxing

Training Paces (Boy @ 4:40)
Training Paces (Girl @ 5:30)
We do pre-season time trials in the 400M, 800m, and 1600m to get current marks.

Training Paces for 4:40 1600m Boy
UUD 400m 57.7
UD
TD
800m 2:06
1600m 4:40
OD 3200m 9:55
OOD 5000m 16:19
Setting up an OD workout…
3200m Pace x 2 = 6400m Volume (4 miles)
6400m @ 3200m Pace which is 9:55 pace.
9:55 Paces are…
Use prediction charts and pace charts to determine each interval time.
200m = 37 seconds
400m =74 seconds
600m = 1:51
800m = 2:28
1000m = 3:05
1600m = 4:58
Break it up however you want…
32 x 200m @ 37 seconds
16 x 400m @ 74 seconds
8 x 800m @ 2:28
6 x 1k @ 3:05 + 400m Hard
4 x 1600m @ 4:58
Ladder Sets: 2 x 400m / 400m / 800m / 1600m @ 9:55 Pace

MONDAY: (OD) Over Distance
@ 3200m Pace; Volume = 6400m
15min. WU + Drills
8 x 800m @ Current 3200m Pace w/ Equal Time Rec.
10 min. Turf Cool Down
Myrtle Routine + Glute Routine 8-9 Miles
TUESDAY: (AT) Aerobic Threshold
10min. Easy / 10min. AT / 10min. Easy
6 x 60m Strides
Hurdle Routine 4.5 Miles
WEDNESDAY: (UUD) Under – Under – Distance
@ 400m Pace ; Volume=1200m
Plyometric Routine + Accelerations
2mi WU to Mohawk Park
12 x 100m on Grass w/ 2:30 – 3:00 Recovery
10min CD run back to school
General Strength Routine
THURSDAY: (AR) Aerobic Recovery
30 min. Easy
5 Miles
6 x 60m Strides
FRIDAY: (RD) Race Distance or “Race Day”
1600M Goal Time:
800M Goal Time:
4 Miles
5 Miles
SATURDAY: (LR) Longest Run of the Week
25% of Previous Week Total 8.5 Miles
SUNDAY: Rest
36.5 Miles Total
MONDAY: (OOD) Over-Over-Distance
@ 5k Pace; Volume = 7500m
15min. WU + Drills
Ladder @ current 5k pace:
200/400/800/1200/1600/1200/800/400/200 w/ = time recovery
10 min. Turf Cool Down
Myrtle Routine + Glute Routine
TUESDAY: (AR) Aerobic Recovery
9 Miles
40 minutes Easy Recovery Run
6 x 60m Strides
Hurdle Routine
WEDNESDAY: (UD) Under Distance
5.5 Miles
@ 800m Pace ; Volume=2000m
Plyometric Routine + Accelerations
2mi WU + 2 sets of 3 x 300m @ 800m w/ 1.5X Recovery
10min CD run back to school
5 Miles General Strength Routine
THURSDAY: (AT) Aerobic Threshold
1mi Easy / 1mi AT / 1mi Easy
3 Miles 6 x 60m Strides
FRIDAY: (RD) Race Distance or “Race Day”
1600M Goal Time:
3200M Goal Time: 6 Miles
SATURDAY: (LR) Longest Run of the Week
25% of Previous Week Total
SUNDAY: Rest
8.5 Miles
37 Miles Total

Examples
Alex Hendee (2009)
NOT using Multi Pace Training
9:34 Topeka Seaman
9:34 North Relays
9:36 Sunflower League
9:36 Regionals
9:39 STATE
Sydney Simpson (2013)
1600m – 5:39 only time she ran it
800m –2:32 / 2:31 / 2:26 / 2:25 / 2:23
400m – 62 split
Micki Krzesinski (2011-2013)
Soph Year / 2:34
Junior Year – 5:39 / 2:30
Senior Year – 5:19 / 2:24
John Raines (2013)
800m Progression
2:01 South Relays
1:59 BV Relays
1:58 Topeka Seaman Relays
1:57 Sunflower League Meet
400m = 50.1
Sam Yoakum (2012)
Senior Season PRs
3200m - 9:31
1600m – 4:22
800m – 1:59
Ephraim Chaney (2009-2010)
2:06 Junior Season
2:00 Senior Season
Ben Burchstead (2012)
Sophomore year 1600m Progression
5:00 – 4:50 – 4:40
4:28 Junior Year
Emily Stava (2013)
3200m - 11:42
1600m - 5:42
800m - 2:27 (4 second PR @ State)

“If you put a baton in their hand, you’d think they were finishing a 4 x 400m.” Vern Gambetta
Discuss last 400m of Olympic races.

“Athletes don’t care how much you know until they know how much you care.”
Aaron Davidson aarondavidson@smsd.org
913-237-9304