Developing and Winning with
800m Runners
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 (20082015)
Executive—Vice President: USATF—Florida (2008-2015)
USATF—Level 2 &3 Certified
Inducted into the Florida Athletic Coaches’ Association—2015
800m Philosophy
You can never have too many 800m
runners on your team.
The 800m is essentially a long sprint
55% - Anaerobic
45% - Aerobic
Takes a “true” athlete to become a
competitive 800m runner
I.E. – Moses Washington—Carol City
800m State Champ
QB for state championship football team
– Tim Harris – Miami Washington
QB/800m runner
800m Philosophy cont.
Recruit and find quality 800m runners
Types of 800m runners:
– Distance oriented: 3200m/1600m/800m Group
Runs the mile usually, the 3200m and runs the 4x800,
or 800 out of necessity, or just best at it on the team
– Mid-Distance: True 800m Group
Will run the 800, some 1600m, and some 400m
– Sprint oriented: 400m/800m training Group
Will run the 400, 800m, and some 4x400m/4x800m
800m Philosophy cont.
Create separate training groups for
your 800m runners
Separate from the distance runners
and the sprinters
You may have some runners float in
and out of different groups
You may create more than one 800m
training group itself
800m Philosophy cont.
No matter what try to have your 800m
runners become multi-dimensional…
– They need to be able to run more than one
event: hey should be able to run on the 4x8,
4x4, the 1600m etc.
– Always remember, your 800m runner must
have good foot speed no matter what
– Also, always try to have at least one quality
back-up, for relays etc.
800m Training
800m Training Groups
– Distance
– True
– 400/800
Emphasis on strength and relay team
800m Training
Phases of training
Off-Season = summer track or base xc
Cross Country Season (or fall prep/football)
Transition Phase (from XC to Track)
Pre-Competitive Phase
Competitive Phase
Peaking/Championship Phase
800m Training
 Off-Season = summer track or base xc?
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
800m Training
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
800m –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
Testing…time trials and tests
– VO2 Max the Cooper Test and the Kosmin Test
800m Training:
Transition/General Prep Phase
 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
800m Training:
General Prep Phase
– Sample Week:
Sunday:
Monday:
Long Run or OFF
Fartlek (20 or 24-minutes) 4x 30m sleds;
Plyos – 4 x bounds on grass
Tuesday:
Recovery Run (45-60 minutes) + grass strides
Wednesday:Hills (longer) + 30-45min.run
Thursday: Recovery Run (45-60 minutes) + grass strides
Friday:
Flying 40’s / 15-20 x 200’s/or 6x 400’s
Saturday:
– early = Recovery Run (60 minutes);
– late = A.T. Run (4-miles)
FPC Mid-Distance/Distance WORKOUT (800m – 3200m) - PRE-SEASON
PHASE 1: GENERAL PREP—CONDITIONING
DECEMBER 15– 19, 2014
MICRO 3
MONDAY (15): Lunge Matrix + Acceleration WARM UP…finish with BAYLOR 30m-60m-90m Warm-Up Drill
6 x Wicket Drill on the fly
24—Minute Fartlek (3-Speeds)
4x 30m Bounds (Alt. Leg/Single Leg/Frogs)
4 x 30m Sleds (25-lbs)
Kenyan—COOL DOWN (5-7 min.) + walk/jog a 400m
– Jumping jacks, Quick Jumps for Height, straight leg shuffles, high knees, Skips, butt-kicks, quick feet
WEIGHTS (Olympic Lifts - Cleans and Squats -see attached)
TUESDAY (16): LONG WARM UP
Hurdle Drills 2x (overs/over-unders/can-cans)
60-Minute Run (recovery) + 10 Grass Strides
Pedestals + 4-Minute Planks (each-side)
Oregon Track Club—COOL DOWN (5-7 min.) + walk/jog a 400m
– Psoas Stretch, High Knee Marches, high knee-runs, High Skips, straight leg shuffles
WEIGHTS (General Strength – Upper + ROPES)
WHARTON—ROPE STRETCH: FLEXIBILITY FOR RUNNERS (20 or 40 Minute routine)
WEDNESDAY (17): HILLS/Bridges + 6 miles (before or after)
– Bridges @ Flagler Bridge (4x 400m, 4x 200m, 4 x100m, 4x 50m)
 Med-Ball Routine @ Bridge
– Kenyan—COOL DOWN (5-7 min.) + walk/jog a 400m
– Jumping jacks, Quick Jumps for Height, straight leg shuffles, high knees, Skips, butt-kicks, quick feet
DECEMBER 15– 19, 2014
MICRO 3-continued
THURSDAY (18): Hurdle Drills 2x (overs/over-unders/can-cans)
60-Minute Run (recovery) + 10 Grass Strides
Pedestals + 4-Minute Planks (each-side)
Oregon Track Club—COOL DOWN (5-7 min.) + walk/jog a 400m
– Psoas Stretch, High Knee Marches, high knee-runs, High Skips, straight leg shuffles
WEIGHTS (General Strength – Upper + ROPES)
FRIDAY (19): LONG WARM UP + Hurdle Drills 2x (overs/over-unders/can-cans)
6 x Wicket Drill on the fly
20 x 200 (B = :35/G =:42) (Set 1--:60/rest, Set 2--:45 rest, Set 3--:30 rest, Set 4--:15 rest)
15x Stadiums
Pedestals + 4-Minute Planks (each-side)
Kenyan—COOL DOWN (5-7 min.) + walk/jog a 400m
– Jumping jacks, Quick Jumps for Height, straight leg shuffles, high knees, Skips, butt-kicks,
quick feet
WEIGHTS (Olympic Lifts - Cleans and Squats -see attached)
Saturday and Sunday:
 Recovery Run one of the two days @ 60-minutes
800m Training:
General Prep Phase
Kosmin Test:
– 2 x 60 seconds ALL-OUT
3 minute recovery, move around
Measure distance ran 1st :60
Measure distance ran 2nd :60
Add totals and insert into Kosmin Calculator
– Boys and Girls predictive is different
Find out who CAN actually run an 800m,
also potential 4x800 and 4x400 candidates
Find out who has B@!!s
800m Training:
General Prep Phase
Kosmin Test:
800m Training:
Pre-Competitive Phase
January – February…(March???)
 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
800m Training:
Pre-Competitive Phase
– Sample Week:
Sunday:
Monday:
Long Run
Repeats: 3x600m + 2x300m;
4x 30m sleds; Plyos – 4 x bounds
Tuesday:
Early: Recovery Run (60 min.) + grass strides
Late: 10x200’s (:33/200m jog) +60 min.
Wednesday: Hills (longer =early, shorter = late) + 45min
Hills: 5x400, 6x200, 7x100
Thursday:
Friday:
Saturday:
Recovery Run (60 minutes) + grass strides
8 x 1,000 (tempo pace/:90 rec.) + 4x100-fast
– early = Recovery Run (45-60 minutes);
– late = A.T. Run (4-miles)
800m 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 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)
800m Training:
Competitive Phase
– Sample Week:
Sunday:
Monday:
Long Run
Intervals (longer =early, shorter = late)
2-3 x600, 2-3 x 200; Or 3x500, 2-3x200
Tuesday:
2x Broken 1,000m (5x200’s/:30 rec)
+Recovery Run (45 minutes)
Wednesday: Early = Repeats: 6-8 x 400, 0r 5x 800, or 5x1k
Late = Speed Endurance or Acceleration W.O.’s
3x(3x300) or 2 x 200-400-200-200
200-300m Accel WO or 100-200m WO
Thursday: Recovery Run (60 minutes) or Race Prep
Friday:
Meet or Race prep:
30-45 minutes + 6-10 x strides (100-200) + 4x800 exchanges
Saturday:
– Meet or Recovery Run
FPC - 800m: WORKOUT
LATE-SEASON – COMPETITION
April 7 – 15, 2014
MICRO 20
MONDAY (7): LUNGE MATRIX + Acceleration Warm-up + Pedestals + Hurdle Drills
2 x 500 (800m—Goal Pace)
2x 200 (fast)
FLUSH-OUT COOL-DOWN = 4-6 x grass 200’
2x 30m sleds (on the back field)
KENYAN COOL DOWN, Stretch, ice
WTS = Lower (2 x 25 Med-Ball sit-ups)
TUESDAY (8): Competition Warm-up
35-minute run
10 x bare foot grass strides (back-field)
UPPER WTS + 350 x ABS
WEDNESDAY (9): ACCEL Warm-Up
200-300m ACCEL Workout: 200m-220m-240m-260m-280m-300m
Starting at mile goal pace…add 2-second/rep.
Jog back interval/recovery
Cool-down: 6-laps barefoot/backward in grass + FOOT/FOOT DRILLS
300 Abs/Core + KENYAN COOL DOWN, Stretch, ice
WHIRLPOOL
THURSDAY (10): Competition Warm-up
1 x 400 @ 800m goal pace
20-minute run
10 x bare foot grass strides
FRIDAY (11): Competition Warm-up
20-minute run
4x800 handoffs or 10 x bare foot grass strides
SATURDAY (12):
COMPETITION:
FLAGLER PINNACLE CLASSIC
800m Training:
Peaking/Championship Phase
April – May (maybe June??)
 Short repeats
 Speed Endurance/Race simulation workouts
2-3x500 @ goal pace
2 x Broken 800’s (4x800 @GP with :30)
 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
500-300m (at GP)
600-200m (at GP)
 Staying sharp
 5 x 150’s & -6 x200’s (:24 with 200m walk)
State Meet Week
LATE SEASON - COMPETITION
April 28 – MAY 3, 2014
MICRO 23
MONDAY (28): ACCELERATION WARM UP
2x 300’s (:39) -300m walk-rest
1 x 200m @ :25
6x Flush-Out Strides
20-min Cool-Down JOG around Town Center Park
*WHIRLPOOL*
TUESDAY (29): COMPETITION WARM UP
1x Broken 800m (4x200’s :27/:30 rest)
Roll-On –1200m , then walk to the 200m line
2 x 200’s (:25) with 200m walk in b/n
COOL DOWN (6- backward grass laps)
*WHIRLPOOL*
WEDNESDAY (30): COMPETITION WARM UP
25-minutes
1x 200m @ race pace :27
6-8 x grass 100m strides
*WHIRLPOOL*
THURSDAY (1): COMPETITION WARM UP
10-minute jog
1x 200m @ race pace :27
3 x 400m’s (cruising :70)
10-minute cool-down
FRIDAY (2): COMPETITION WARM UP  TRAVEL AND WARM UP @ Bolles Track
15-minute jog; 1 x 200m @ race pace; 4x800 exchanges (x 2)
SATURDAY (3): COMPETITION
4A STATE CHAMPIONSHIPS @UNF
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
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
INCLINE BENCH PRESS
CALF RAISES
STEP UPS
– 4X6
– 4X12
– 4X12
– 4X12
– 4X15
– 4X12
TUESDAY (16):
HANG CLEAN
– 4X6
BENCH PRESS
– 4X12
SINGLE LEG SQUATS
– 4X12
MILITARY PRESS
– 4X12
UPRIGHT ROWS
– 4X12
DB or PLATE FLYS
– 4X12
PUSH-UPS
– 1X15 – EACH (Regular, Incline, Decline)
DIPS
– 2X12
PLATE ARM PUMPS – 2X :30 SEC
HEAVY ROPE
– 1X :30 SEC – EACH (Alternating waves, Stage Coach Waves, Side-toSide Waves)
5 X MINUTE PLANKS
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, Sideto-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)
800m Training
Any questions?
Hallidayd@flaglerschools.com
davetrackgator@gmail.com
386-931-2449
Sources and Suggested Readings
“Road to the Top”
– Joe I. Vigil, Ph.D. (1995)
“Training Distance Runners”
– David Martin & Peter Coe (1991)
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