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Elements for Sound HS Distance Running
Develop the Aerobic Metabolism!!!
Build a culture of running
Elements for Sound HS Distance Running
Maintain athleticism
Make their bodies strong
Teach them to run by feel
Long Runs
Specificity
Run with good posture
Should they be lifting weights?
24-hour athlete
“Simple Ain’t Easy.”
Develop the Aerobic Metabolism!!!
% Energy Contribution Event Aerobic Anaerobic Phosphate
800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%
Three Metabolisms - Old School
Aerobic Anaerobic Phosphate
800m 60% 35% 5%?
1,500m 78% 22% 0-2%
3,000m 90% 10% 0-2%
5,000m 95% 5% 0-2%
400m - 33% Aerobic!!!
Three Metabolisms - Current View
Aerobic Anaerobic Phosphate
800m 60% 35% 5%?
1,500m 84% 15% 0-2%
3,000m 90% 10% 0-2%
5,000m 95% 5% 0-2%
400m - 33% Aerobic!!!
Three Metabolisms - Current View
Build a culture of running
All good programs do this.
I’m not the person to ask, but at the social
tonight, you should ask about this before you
start talking workouts.
Build a culture of running
Elements for Sound HS Distance Running
Maintain athleticism
Make their bodies strong
Teach them to run by feel
Long Runs
Specificity
Run with good posture
Should they be lifting weights?
24-hour athlete
“Simple Ain’t Easy.”
Maintain the athleticism they brought with them to your program.
Lunge Matrix (LM)
Dynamic Warm-up
General Strength
If they are weak, make them strong
Muscular strength is important, not only for fast running but for injury prevention.
I’ve seen the Strake Jesuit boys handle almost all of the General Strength (GS) we teach at the Boulder Running Camps.
Teach them to run by feel.
Fartlek runs are the best way to teach this.
You want them to crash and burn a couple of times.
Long Runs - Need to do, not Nice to doBuild the duration of these runs slowly over the season and over a career.
The runs should become progression long runs fairly early in the season, even if the length of the run isn’t that great.
Posture is important - if they can’t maintain posture throughout the run then shorten the run.
Athletes must run with good posture
Know what good posture looks like.
Strengthen the posterior chain.
Lots of General Strength and Mobility (GSM).
Active Isolated Flexibility (AIF) - “Rope Stretching.”
Body Lean is 1-2º forward; don’t lean over hips.
Specificity is key if you want athletes to race to their potential.
What is goal race pace for a 5k? Are you doing that?
In a tactical 1,600m or 3,200m, what do they have to close in?
Specificity:
Practice what you want them to do in a race.
When should you go to the weight room?
Progression of strength training
Body Weightto
Light External Weight to
Weight Room Work
24-hour athleteGet athletes and parents to value sleep and hydration as much as nutrition.
Boulder Running Camps - “Your mom is wrong.”
Everything I shared here today is simple.
“Simple Ain’t Easy.”
HighSchoolRunnigCoach.com
Great Resource for coaches as the featured coaches are sharing everything they do with their teams.
Some content will be free and some will be member’s only.
Everything is free before June 30th.
Thank you.Any questions?
