Distance Training Progression for

FEMALE High School Athletes

Eric LehmannWaukesha South High School (WI)

262-501-0216www.trackandfieldcamps.com elehmann@hurdlecamp.com

Identify Distance Runners

•Swimmers

•Soccer Players

• Body Type - Speed

•Freshmen Cross Country Runners

•“Earn” the ability to train with the Distance Runners.

Qualities to achieve success

•Athletic Ability

•Dependability

•Ambition

•Willingness to work

•Positive Attitude

•Leadership

•Why do High School GIRLS compete in athletics ? Because it is FUN.....

•Why force young athletes ? How many young athletes CAN and WAN T to run over 30 miles a week ?

•“I will not force you do anything that I do not think you can handle....”

•Happy Athletes Recruit like HELL....

Jack Daniels Influence..

•Training Age: Not year in school. 1...2...3.. etc...

•4 Types of Athletes

•1. Limited Talent / No Work Ethic

•2. Talent / No Work Ethic

•3. Limited Talent/ High Work Ethic

•4. Talent/High Work Ethic

Level of Expectations

•Freshmen- Experience the total package of events. Emphasis on technique, warm-up, cool down, 400 (:67-:66)-800 (2:35-2:30) SPEED..Mileage 20-25 miles per week. Emphasis on competition. (Sub 6:00 mile Varsity) Winter Sport.

• Joe Newton - York High School Elmhurst IL “ the BEST thing you can do for a young distance runner is to teach them to run fast...” (30 x 30m) (15 x 60m)

•Sophomore Swim or Run Cross Country in the Fall. (Double numbers 9th - 10th Grade) Promote Winter Sport

• Identify place in the program. Disciplined practice patterns. Increasing training load, identify relay potential. Mileage 25-30.

•Goals: 800 : Sub 2:30 1600: Sub 6:00 3200: Sub 12:15

• Junior: “Year Round Runner”. Cross Country and Track and Field (Summer and Winter) “Leader:Application of skills and knowledge gained in the program. “Break-out” year, interest in the sport and understanding of competition. “Serious” Weight Training. Seriously consider Winter Sport. Mileage 30-35

• Multiple events within the team. 800: Sub 2:25 1600: Sub 5:45 3200 Sub 12:00 (or faster)

•Senior: Leadership within the program in both Cross Country and Track and Field (JV or Varsity).

•“Teach” the program to underclassmen. Understand the sacrifice and commitment to become a CHAMPIONSHIP athlete. Close relationship between athlete and coach. Mileage 35 (more if College)

•Determine if the athlete wants to run at the college level....

• Identify Goals... PR’s.. State Championship ? Place ? RUN FAST

Training Groups

•400/ Group (Freshmen)

•800/1600 Group

•3200 Mile Group (Talented-Varsity)

4x800 Relay

• GIRLS love to run on Relays....

• The best 4 Distance Runners will ALWAYS run the 4x800 in the State Series....

Workouts-Long Run

•25% of Weekly Mileage (FIRM.....)

Ideal Week

•Monday - Long Run (25%)

•Tuesday - PACE (Track 800 or 1600)

•Wednesday - Threshold - Fartlek

•Thursday - Steady (15%)

•Friday - Easy (200m - 150m)

“Key” Workouts

•800 Runner: 300m @ 100% (Sub :50)

•1600 Runner 2x 800’s 2:00 Minute Rest (2:45 or faster)

•3200 Runner 5:45 Mile 2 x 1200 ( 4:10-5:15)

“Fun” Workouts

• 6-8 x 400m (800 Pace) Equal Rest

•4-6 x 600m (800m) 1600m Pace Equal Rest

•600m @ 100% 8x200m (Stride) 400m@100%

•12-20 x 400m (1:00 Recovery) Determine Pace Determine Season

• 6 x 400 @ 90% 800 Pace - Equal Rest 6x200m RACE...

Want More ?

•www.trackandfieldcamps.com

•Eric Lehmann elehmann@hurdlecamp.com

•262 501 0216