Multi Tiered TrainingFor XC & Track

Aaron DavidsonShawnee Mission North High School

My Experiences…• High School• Lyle Knudson High Altitude Camp • Fort Hays State – Majored in XC & Track

(Health & Human Performance & Education)• Post Collegiate Competition• Shawnee Mission North

Traditional Distance Training

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

High School Coaching

• 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 WeeksCross Country Season = 26 Weeks

Frank Horwill- British Miler’s Club- Founded 1970s

Lyle Knudson- High Altitude Camps- Article in Running Times

Sebastian Coe- British 800m/1500mOlympic Medalist- Broke 3 World RecordIn 41 Days

Personal Bests400m = 46.87800m = 1:41.87Mile = 3:47.333K = 7:54.325k = 14:064 Mile = 17:54

Mike WebbBlue Valley West

JayEdwards

Multi Tiered Training System Defined

• 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.

Benefits• 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.

How to set it up…• 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 = 800mExample: 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.

Set Training Distance (TD)

(TD) Determines the paces they will be training at for each 2 week cycle.

MID LONG200m 800m400m 1600m800m (TD) 3200m (TD)1600m 5,000m3200m 10,000m

Workout PacesAthletes do 2 workouts above TD.Athletes do 2 workouts below TD.

MID PACES LONG200m Under-Under-Distance (UUD) 800m400m Under-Distance (UD) 1600m800m (TD) Training Distance (TD) 3200m (TD)1600m Over Distance (OD) 5,000m3200m Over-Over- Distance (OOD) 10,000m

Each Cycle Consists Of…(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 RunsRuns @ 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

VolumeTOTAL VOLUME @ “Training Distance” Pace

(for that day’s workout)

Workout Pace Multiplier Total Distance100m x 5 500m200m Pace x 4 800m400m Pace x 3 1200m800m Pace x 2.5 2000m 1600m Pace x 2.25 3600m3200m x 2 6400m5000m Pace x 1.5 7500m8000m Pace x 1.25 10,000m10,000m x 1 10,000m15,000m x 1 15,000m

Must monitor athletes and determine if volume needs to be added or subtracted.

Recovery Rates

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.

Paper Airplane Model

“If it’s built right, it will fly right.”

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 57.7UD 800m 2:06TD 1600m 4:40OD 3200m 9:55OOD 5000m 16:19

Use prediction charts and pace charts to determine

each interval time.

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…

200m = 37 seconds400m =74 seconds

600m = 1:51800m = 2:28

1000m = 3:051600m = 4:58

Break it up however you want…32 x 200m @ 37 seconds16 x 400m @ 74 seconds8 x 800m @ 2:286 x 1k @ 3:05 + 400m Hard4 x 1600m @ 4:58Ladder Sets: 2 x 400m / 400m / 800m / 1600m @ 9:55 Pace

MONDAY: (OD) Over Distance @ 3200m Pace; Volume = 6400m15min. 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 Threshold10min. Easy / 10min. AT / 10min. Easy6 x 60m StridesHurdle Routine 4.5 Miles

WEDNESDAY: (UUD) Under – Under – Distance @ 400m Pace ; Volume=1200mPlyometric Routine + Accelerations2mi WU to Mohawk Park12 x 100m on Grass w/ 2:30 – 3:00 Recovery10min CD run back to schoolGeneral Strength Routine 5 Miles

THURSDAY: (AR) Aerobic Recovery30 min. Easy 6 x 60m Strides 4 Miles

FRIDAY: (RD) Race Distance or “Race Day”1600M Goal Time: 800M Goal Time:

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 = 7500m15min. WU + Drills

Ladder @ current 5k pace:200/400/800/1200/1600/1200/800/400/200 w/ = time recovery10 min. Turf Cool Down Myrtle Routine + Glute Routine 9 Miles

TUESDAY: (AR) Aerobic Recovery40 minutes Easy Recovery Run6 x 60m StridesHurdle Routine 5.5 Miles

WEDNESDAY: (UD) Under Distance @ 800m Pace ; Volume=2000mPlyometric Routine + Accelerations2mi WU + 2 sets of 3 x 300m @ 800m w/ 1.5X Recovery 10min CD run back to schoolGeneral Strength Routine 5 Miles

THURSDAY: (AT) Aerobic Threshold 1mi Easy / 1mi AT / 1mi Easy6 x 60m Strides 3 Miles

FRIDAY: (RD) Race Distance or “Race Day”1600M Goal Time: 3200M Goal Time: 6 Miles

SATURDAY: (LR) Longest Run of the Week25% of Previous Week Total 8.5

MilesSUNDAY: Rest

37 Miles Total

Alex Hendee (2009)NOT using Multi Pace Training9:34 Topeka Seaman9:34 North Relays9:36 Sunflower League9:36 Regionals9:39 STATE

Sydney Simpson (2013)1600m – 5:39 only time she ran it800m –2:32 / 2:31 / 2:26 / 2:25 / 2:23400m – 62 split

Micki Krzesinski (2011-2013)Soph Year - / 2:34Junior Year – 5:39 / 2:30Senior Year – 5:19 / 2:24

John Raines (2013)800m Progression2:01 South Relays1:59 BV Relays1:58 Topeka Seaman Relays1:57 Sunflower League Meet400m = 50.1

Sam Yoakum (2012)Senior Season PRs3200m - 9:311600m – 4:22800m – 1:59

Ephraim Chaney (2009-2010)2:06 Junior Season2:00 Senior Season

Ben Burchstead (2012)Sophomore year 1600m Progression 5:00 – 4:50 – 4:40 4:28 Junior Year

Emily Stava (2013)3200m - 11:421600m - 5:42800m - 2:27 (4 second PR @ State)

Examples

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

“Athletes don’t care how much you know until they know how much

you care.”

Aaron Davidsonaarondavidson@smsd.org

913-237-9304