The Continuing Evolution of the
Carmel High School Girl’s Cross Country Program
Head Coach Mark Ellington
mellingt@ccs.k12.in.us
Assistant Coach Matthew Wire
matthewwire@msn.com
Assistant Coach Kelly Wire
kellywire@hotmail.com
Foundations of Success
 Tradition of Success
 Large, Motivated Group of Student-Athletes
 No Denying School Size is a HUGE Advantage
 Student-Athletes are High Achievers
 Community “Culture” of (Running) Success
 Pups Running, Middle School Programs, Club Program
 Top-Notch Medical Support Staff
 School Trainers
 St. Vincent Sports Performance Team
Planning for Success
 Sound Coaching Philosophy (What do you want to do?)
 General Approach to Training

High Volume vs. High Intensity
 Training Plan (How are you going to do it?)
 Application of the Philosophy
 Ability / Willingness to Implement Plan (Doing it!)
 DAILY Commitment to Excellence
 Reflection and Adaptation (How Can it Be Done Better?)
 Willingness to Change (Day to Day / Season to Season)


Different Athletes require Different Approaches
Is Training Compatible with Current Research?
Coaching Philosophy
 What do you want to do?
Emphasis on Lactate Threshold and
Aerobic Capacity Training
 The greater the Lactate Threshold, the further and faster an athlete will be
able to go before slowing down!
 Our athletes don’t need to get faster, they just need the stamina to
maintain their speed over a longer distance (5K)
 “Speed” kills!
 Traditional, short duration (anaerobic) “speed work” is physically more
demanding and requires longer recovery time.
 Increased risk of injury with increase in intensity
 Align training with specific mental and physical challenges of the race
distance
Why the emphasis on Aerobicbased training?
 Aerobic vs. Anaerobic contributions to exercise
 Advances in measurement techniques, including muscle biopsies and nuclear
magnetic imaging, have produced different results for the aerobic / anaerobic
contributions to exercise than the classic values. These new studies, completed in
the last fifteen years, have produced the new table below:
Event







Marathon
10k
5k
3k
Mile
800m
400m
Anaerobic %
1
3
6
12
23
40
57
Aerobic %
99
97
95
92
84
66
43
Shifting the Lactate Curve
Training Plan
 How are you going to do it?
Running Physiology and Optimal Training Zones
Training Zone
(Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and the
CP Pathway
The ATP
and the
CP Pathways
Effort of Running
65-80% HRM
87-92% HRM
95-100% HRM
100% HRM
100% HRM
Speed of Running
“Comfortable”
24-30 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of
Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time
Needed
None
(Continuous Running)
None for Continuous
Tempo Runs
or
1/8th the time of Long
Repeats
Up to equal the time of
the Fast Repeat
2 to 4 times that of the
repeat
(depending on
intensity)
Complete
Sample Workouts
5-10+ miles at “easy”
pace
15 – 30 minute
continuous tempo run
or
“cruise intervals” with
short recoveries
6 X 1000m
at 4K race pace
with
500m “slogs”
8 X 200m
at
800m race pace with
4 X the time for
recovery
6-8 X 100m
all-out sprints
with full recovery
Key race Training
10K (45%)
5K (20%)
3K (10%)
Mile (5%)
Description
Primary Energy
Pathway
10K (45%)
5K (60%)
3K (50%)
Mile (45%)
5K (17%)
3K (35%)
Mile (40%)
Running Physiology and Optimal Training Zones
Training Zone
(Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and the
CP Pathway
The ATP
and the
CP Pathways
Effort of Running
65-80% HRM
87-92% HRM
95-100% HRM
100% HRM
100% HRM
Speed of Running
“Comfortable”
24-30 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of
Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time
Needed
None
(Continuous Running)
None for Continuous
Tempo Runs
or
1/8th the time of Long
Repeats
Up to equal the time of
the Fast Repeat
2 to 4 times that of the
repeat
(depending on
intensity)
Complete
Sample Workouts
5-10+ miles at “easy”
pace
15 – 30 minute
continuous tempo run
or
“cruise intervals” with
short recoveries
6 X 1000m
at 4K race pace
with
500m “slogs”
8 X 200m
at
800m race pace with
4 X the time for
recovery
6-8 X 100m
all-out sprints
with full recovery
Key race Training
10K (45%)
5K (20%)
3K (10%)
Mile (5%)
Description
Primary Energy
Pathway
10K (45%)
5K (60%)
3K (50%)
Mile (45%)
5K (17%)
3K (35%)
Mile (40%)
Aerobic Conditioning
 Long, Steady Distance Training
 increased capillarization, improved running economy, increased
fat utilization, improved mitochondria
 10 miles maximum
 “longest run of the week” for younger runners
 Still considered a “workout” even though the intensity is lower
and the pace “conversational”
 Often supplement Saturday races with long cool-downs to
achieve this training stimulus
 Can also supplement lower running volume with structured
cross training
Running Physiology and Optimal Training Zones
Training Zone
(Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and the
CP Pathway
The ATP
and the
CP Pathways
Effort of Running
65-80% HRM
87-92% HRM
95-100% HRM
100% HRM
100% HRM
Speed of Running
“Comfortable”
24-30 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of
Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time
Needed
None
(Continuous Running)
None for Continuous
Tempo Runs
or
1/8th the time of Long
Repeats
Up to equal the time of
the Fast Repeat
2 to 4 times that of the
repeat
(depending on
intensity)
Complete
Sample Workouts
5-10+ miles at “easy”
pace
15 – 30 minute
continuous tempo run
or
“cruise intervals” with
short recoveries
6 X 1000m
at 4K race pace
with
500m “slogs”
8 X 200m
at
800m race pace with
4 X the time for
recovery
6-8 X 100m
all-out sprints
with full recovery
Key race Training
10K (45%)
5K (20%)
3K (10%)
Mile (5%)
Description
Primary Energy
Pathway
10K (45%)
5K (60%)
3K (50%)
Mile (45%)
5K (17%)
3K (35%)
Mile (40%)
The Basics of Anaerobic (LT)
Conditioning
 Training goal is 20 – 40 minutes of total work volume
 Jack Daniels, exercise physiologist
 Since recent research suggests that the lactate threshold is not an exact
pace or intensity, there should be:
 Systematic Progression, in volume and intensity, over the course of the
season
 Progression of Intensity over the course of individual workouts

Cut-Down Runs, Progression Runs, and Cruise Intervals are all examples
 By slightly varying the pace / intensity of workouts, you will be more likely
to “hit” appropriate targets, for a variety of your athletes, on any given day
Anaerobic Conditioning
 Steady State, Tempo, Lactate Threshold and Cruise Interval
Workouts
 Lactate Threshold is a “curve” and not a specific point, therefore it is
beneficial to vary training paces/intensities
 We prefer “Cruise Interval” approach as it allows athletes to
periodically re-focus their efforts and maintain intensity
 Longer duration “cruise intervals” are optimal for 5K race specificity
 20-30 seconds slower, per mile, than 5k Race pace
 20-40 minutes of total “work” volume
Early Season – 2 X Mile @ Tempo intensity with 60
seconds recovery (<14 minutes of “work”)
Mid Season – 4 X Mile @ LT intensity with 90 seconds
recovery (24-28 minutes of “work”)
Late Season – 2 X 18 Minutes @ Cruise Interval intensity
with 4-5 minutes recovery (36 minutes of “work”)
Running Physiology and Optimal Training Zones
Training Zone
(Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and the
CP Pathway
The ATP
and the
CP Pathways
Effort of Running
65-80% HRM
87-92% HRM
95-100% HRM
100% HRM
100% HRM
Speed of Running
“Comfortable”
24-30 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of
Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time
Needed
None
(Continuous Running)
None for Continuous
Tempo Runs
or
1/8th the time of Long
Repeats
Up to equal the time of
the Fast Repeat
2 to 4 times that of the
repeat
(depending on
intensity)
Complete
Sample Workouts
5-10+ miles at “easy”
pace
15 – 30 minute
continuous tempo run
or
“cruise intervals” with
short recoveries
6 X 1000m
at 4K race pace
with
500m “slogs”
8 X 200m
at
800m race pace with
4 X the time for
recovery
6-8 X 100m
all-out sprints
with full recovery
Key race Training
10K (45%)
5K (20%)
3K (10%)
Mile (5%)
Description
Primary Energy
Pathway
10K (45%)
5K (60%)
3K (50%)
Mile (45%)
5K (17%)
3K (35%)
Mile (40%)
Aerobic Capacity





Also referred to as VO2 Max Training
Accomplished through the use of Medium-Long Intervals
About 3k – 5K race pace
2.5 – 5 miles of actual “work” intervals
Recovery should be 50-90% of the interval time to allow for a
more complete recovery because if you run slower than 5K
race pace, you’re heading toward LT training pace
 One workout per week is sufficient
 Short intervals aren’t nearly as effective as longer ones
because you don’t accumulate enough time in the optimal
intensity range with shorter intervals
 Example: 6 X K on 7 Minute “goes”
Running Physiology and Optimal Training Zones
Training Zone
(Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and the
CP Pathway
The ATP
and the
CP Pathways
Effort of Running
65-80% HRM
87-92% HRM
95-100% HRM
100% HRM
100% HRM
Speed of Running
“Comfortable”
24-30 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of
Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time
Needed
None
(Continuous Running)
None for Continuous
Tempo Runs
or
1/8th the time of Long
Repeats
Up to equal the time of
the Fast Repeat
2 to 4 times that of the
repeat
(depending on
intensity)
Complete
Sample Workouts
5-10+ miles at “easy”
pace
15 – 30 minute
continuous tempo run
or
“cruise intervals” with
short recoveries
6 X 1000m
at 4K race pace
with
500m “slogs”
8 X 200m
at
800m race pace with
4 X the time for
recovery
6-8 X 100m
all-out sprints
with full recovery
Key race Training
10K (45%)
5K (20%)
3K (10%)
Mile (5%)
Description
Primary Energy
Pathway
10K (45%)
5K (60%)
3K (50%)
Mile (45%)
5K (17%)
3K (35%)
Mile (40%)
Anaerobic Capacity
 Short-Medium Intervals (100m – 400m)
 Total “work” volume of 1-2 miles per workout
 Intervals lasting 30 seconds to 3 minutes
 Should be run at 800m – Mile race pace
 Recoveries should be 2-4 times that of the interval (Full)
 Central Nervous System (CNS) Adaptations

Challenge but don’t overwhelm the CNS
 Mentally makes “race pace” seem easier
 Most benefits occur within 6-8 workouts so this phase can
be relatively short
Season Training Summary
 BASE PHASE - Pre-Season / Early Season (June – September)
 Aerobic Conditioning – Build Mileage and Volume
 Begin Progressive LT Training
 Strength Training
 STAMINA PHASE - Regular Season / Late Season (September / October)
 Maintain Long Run and Weekly Training Volume
 “Max Out” LT Training (40 Minutes)
 Short “Hill” Phase (Transition to VO2 Max Training)
 Continue Strength Training
 VO2 MAX Phase- Conference and State Tournament Season (October)
 Gradual Reduction in Overall Training Volume
 Continue “Peripheral” Strength Training
 Gradual Shift from LT emphasis to VO2 Max emphasis
 Focus on VO2 Max Training
 PEAK PHASE - Post-Season (November / December)
 “Max Out” VO2 max Training (6K-8K of total volume)
 Gradual Reduction in Strength Training
 Anaerobic Capacity Phase (2K of total volume)
Ability / Willingness to Implement Plan
Daily Commitment to Excellence
There is no continuum of success.
Nick Saban
Head Football Coach, University of Alabama
The Power of Progression and Patience
 Systematic Progression, in volume and intensity, over the course of the
season
leads to....
 Progression of Intensity over the course of individual workouts
leads to....
 Patience and effort “management” during races

You cannot out-coach or out-perform the limitations of human physiology!
...of the six teams that had the best days (at 2014 NXN), they ALL had one thing in common:
They started out conservatively and moved up significantly AFTER the first mile (and
continued to move up throughout the rest of the race).
Rob “Watchout” Monroe / Dyestat
Reflection and Adaptation
How can we do this better?
Ancillary Strength Training
 Injury Prevention (75%)
“Strong bones, muscles, tendons, and ligaments are better able to
withstand the rigors of high-level training”.
 Lower Leg Prep
 Leg / Hip / Glute Strength
 Core Strength
 Performance Enhancement (25%)
 Upper Body Strength
 Leg / Hip / Glute Strength
 Core Strength
Loss of consistent training due to injury is, by far, the biggest
limiting factor in achieving long-term Success!
Glute Activation and Utilization
Sprinter’s “GLUTES”…
Distance Runner’s “glutes”…
Glute Activation
 The glutes are the largest muscle group in the lower body, and the LAZIEST,
when it comes to distance runners.
 Due to the fact that the glutes are under-utilized in distance runners, they
must be activated and trained to contribute to the task at hand.
 Poor glute utilization and strength deficiencies can lead to injury and/or
poor performance.
 Glute Activation Routine (prior to running)
 Lunge Stretch (Stretch Hip Flexors)

Tight hip flexors can inhibit glute “firing”
 Two Legged Bridge (Abdominals then Glutes)
 Proper “sequencing” is very important
 Quadraped Hip Extension
 “Clam Shell” (Gluteus Medias)
 “Speed skaters” (Gluteus Medias)
The Role of the “Regular” Season
 We believe.......
 Competition exacts a physical AND emotional toll on athletes
 Athletes have a finite number of top performances per season
 Therefore, we.......
 Closely monitor and/or reduce the number of regular season
races for experienced athletes


Provides additional experience for younger athletes
Allows experienced athletes to focus on other things
 Maintain high level of expectations for everyone
 Training and expectations all geared toward goal races (regular
and/or post-season)
What’s on the Horizon?

RECOVERY

Calf Sleeves / Compression Gear


To Ice Bath or Not To Ice Bath?


Foam Rolling
Two-A-Day Runs




Nutrition / Sleep / Stress
Not Just for Injured Athletes Anymore!
Relatively risk-free way to supplement, or replace, running volume
Many injuries can be traced to hip anomalies (Girls)

Most High School age girls are hyper-mobile and require focused strength training in hip area
Proper Periodization for Goal Races

Planning Forward vs. Planning Backward


Supplement Volume and/or Improve Recovery
Hip Strength and Mobility


Is the Inflammatory Response to Training desirable?
Role of Cross Training



“Mixed Reviews” from our current runners
We plan “forward” until 4 – 6 weeks before goal race and then plan “backward” based on current circumstances
Maximal Speed Development


Year-round speed development?
Use it or lose it?
Questions?
 Head Coach Mark Ellington
 mellingt@ccs.k12.in.us
 Assistant Coaches Matt and Kelly Wire
 matthewwire@msn.com
 kellywire@Hotmail.com
Good Luck with your upcoming seasons!