The Distance Blueprint

THE DISTANCE BLUEPRINT TO SUCCESSTHE DISTANCE BLUEPRINT TO SUCCESS

by Coach Paul MartinPreston High School

Kingwood, WV

BACKGROUNDBACKGROUND

ATHLETIC CAREER

• Ran high school track and cross country at Central Preston from 1987-1990. Finished as the state runner-up in the 1600 at the 1990 state meet with a time of 4:28.

• Ran at the collegiate level from 1990-1991 at West Virginia University.

BACKGROUNDBACKGROUNDCOACHING CAREER

• Coached boys and girls cross country at Grafton High from 1996-2002. During this time period the Grafton Girls won three state championships (1999, 2000, 2002) and were runners-up in 2001.

• Coached the girls track & field team as well as the male distance runners at Grafton High. The girls track team won the 2002 State Championship and were runners-up in 2000 and 2001.

• Currently coaching cross country and track & field at Preston High. The Preston boys cross country team won a state championship in 2003 (the first in county history for any sport). The girls cross country team has been state runners-up three years in a row (2004-2006).

• The Preston Boys track team were state runners-up in 2004 and 2005. The Preston Girls were state champions in 2005 (the first for girls sports in Preston County) and again in 2007.

THE BLUEPRINT TO SUCCESSTHE BLUEPRINT TO SUCCESS

• My personal blueprint for team success in track & field is to build a “distance powerhouse” and hope you have a few athletes that can score at the state level in the other events (sprints, hurdles, throws, jumps, etc.).

• In my opinion, if you wait for the “premiere” sprinter, hurdler, thrower, etc. to join your program, you may wait a long time to win a team state championship.

• Every school has a “fast kid”, but not every school has kids that are dedicated year-round to getting better in the distance events.

• Don’t be afraid to move your fastest kid on your team up in distance.

• By coaching cross country in the fall, you double the amount of time that you can work with a specific athlete. That can’t legally be done in most of the other events due to the “out of season practice” rule.

RATIONALE FOR THE EMPHASIS ON DISTANCERATIONALE FOR THE EMPHASIS ON DISTANCEXC and Track Team Finishes at the State ChampionshipXC and Track Team Finishes at the State Championship

Year Boys XC Girls XC Boys Track Girls Track

1996 DNQ DNQ Taylor Co. M.S. Taylor Co. M.S.



1999 DNQ State Champions N/A 12th Place Team

2000 3rd Place Team State Champions N/A State Runners-Up

2001 3rd Place Team State Runners-up N/A State Runners-Up

2002 4th Place Team State Champions N/A State Champions

2003 State Champions 3rd Place Team 7th Place Team 13th Place Team

2004 State Runners-Up State Runners-up State Runners-up 6th Place Team

2005 3rd Place Team State Runners-up State Runners-up State Champions

2006 DNQ State Runners-up 6th Place Team 3rd Place Team

2007 DNQ 3rd Place Team 11th Place Team State Champions

Individual and Relay State ChampionsIndividual and Relay State ChampionsYEAR BOYS TRACK & FIELD GIRLS TRACK & FIELD

2000 None 4 x 800 Relay (C. Bryan, H. McDaniel, M. Docherty, S. Flohr – 9:50.00)

2001 4 x 800 Relay (C. McDougal, J. Riffle, C. Workman, S. Gemberling – 8:18.84)

None

2002 None 4 x 800 Relay (C. Bryan, M. Docherty, R. Morgan, H. McDaniel – 9:57.32)800 (S. Flohr – 2:18.61)1600 (S. Flohr – 5:14.06)3200 (S. Flohr – 11:53.18)

2003 None None

2004 4 x 800 Relay (E. Ryan, J. Mullenax, B. Hooton, S. Gemberling – 7:57.30)800 (S. Gemberling – 1:57.15)1600 (S. Gemberling – 4:19.03)3200 (S. Gemberling – 9:21.89)High Jump (Boone – 6’ 6”)

4 x 800 Relay (K. Christopher, A. Murray, A. Riley, K. Hamric – 9:50.29)800 (K. Hamric – 2:17.79)

2005 4 x 800 Relay (J. Mullenax, J. Feather, B. Hooton, E. Ryan – 8:06.35)800 (E. Ryan – 1:56.36)1600 (E. Ryan – 4:14.03)4 x 400 Relay (J. Mullenax, S. Wheeler, J. Ditmore, E. Ryan – 3:27.27)

4 x 800 Relay (J. Hamric, K. Christopher, H. McConnell, K. Hamric – 9:37.34)1600 (K. Christopher – 5:06.22)

2006 1600 (J. Feather - 4:31.13)3200 (J. Feather – 9:51.78)

800 (K. Christopher – 2:16.68)1600 (K. Christopher – 5:00.18)3200 (K. Christopher – 10:55.52)

2007 1600 (J. Feather - 4:24.68) 4 x 800 Relay (J. Hamric, H. McConnell, A. Teets, K. Christopher – 9:36.53)800 (K. Christopher – 2:13.67)1600 (K. Christopher – 4:55.85)3200 (J. Hamric – 11:01.49)

RED - WV State Meet Records

RATIONALE FOR THE EMPHASIS ON DISTANCERATIONALE FOR THE EMPHASIS ON DISTANCEexample: Grafton Girls Track – AA-A 2002 State Championsexample: Grafton Girls Track – AA-A 2002 State Champions

800 Meter Run• Flohr – 2:18 (1st – 10 points)• Docherty – 2:23 (2nd – 8 points)

1600 Meter Run• Flohr – 5:19 (1st – 10 points)• H. McDaniel – 5:23 (2nd – 8 points)

3200 Meter Run• Flohr – 11:53 (1st – 10 points)• H. McDaniel – 11:55 (2nd – 8 points)

4 x 800 Meter Relay• Grafton – 9:57.32 (1st – 10 points)

4 x 400 Meter Relay• Grafton – 4:13.18 (2nd – 8 points)

Pole Vault• K. McDaniel – 8’ (tie for 5th – 1.5 pts)

Discus• Maier – 108’ (6th – 1 point)

TOTAL - 74.5 points

RATIONALE FOR THE EMPHASIS ON DISTANCERATIONALE FOR THE EMPHASIS ON DISTANCEexample: Preston Girls Track – AAA 2007 State Championsexample: Preston Girls Track – AAA 2007 State Champions

800 Meter Run• Christopher – 2:13 (1st – 10 points)

1600 Meter Run• Christopher – 4:55 (1st – 10 points)• Hamric – 5:11 (3rd – 6 points)• Kasprowicz – 5:13 (6th – 1 point)

3200 Meter Run• Hamric – 11:01 (1st – 10 points)• Teets – 11:09 (2nd – 8 points)

4 x 800 Meter Relay• Preston – 9:36.53 (1st – 10 points)

4 x 400 Meter Relay• Preston – 4:14.34 (6th – 1 point)

Shot Put• Smith – 37’ 8.5” (3rd – 6 points)

TOTAL - 62 points

HOW DO YOU BUILD A HOW DO YOU BUILD A DISTANCE POWERHOUSE ?DISTANCE POWERHOUSE ?

• IDENTIFICATION (talent identified by the coach)

• MOTIVATION (initiated by the coach)

• DEDICATION (athlete driven)

• *ACCOUNTABILITY (taught by the coach, but carried out by the athlete)

* discussed in 2nd session

IDENTIFICATION IDENTIFICATION 1200 Meter Time Trial (Handi-Cap)1200 Meter Time Trial (Handi-Cap)

Athlete Year 3-3-04 3-11-04 Difference Handi-Cap

Scott Gemberling 12th 3:24 3:18 - :06 2:35

Eric Ryan 11th 3:25 3:24 - :01 2:29

Josh Mullenax 11th 3:31 3:31 Even 2:22

Chad Hooton 12th 3:34 3:32 - :02 2:21

Bryan Hooton 11th 3:36 3:39 + :03 2:17

Zach Metheny 12th 3:51 3:40 - :11 2:13

Travis Mersing 10th 3:55 3:45 - :10 2:08

Jake Anderson 10th 3:50 3:51 + :01 2:03

Josh Feather 9th 3:56 3:58 + :02 1:57

Seth Wheeler 10th 4:03 4:50 + :47 1:50

Justin Ditmore 10th 4:20 4:06 - :14 1:47

Nathan Myers 11th 4:40 4:15 - :25 1:38

Andrew Miller 10th 5:10 4:28 - :42 1:25

Clifford Moul 10th 5:09 4:52 - :17 1:01

Deangelo Dopson 9th 6:00 5:53 - :07 Start

Athlete Best Time Handi-Cap Actual (3-19-04) Adjusted (3-19)

Scott Gemberling 3:18 2:35 5:58 (14) 3:23 (*1)

Eric Ryan 3:24 2:29 5:52 (*11) 3:23 (*1)

Josh Mullenax 3:31 2:22 5:50 (*7) 3:28 (3)

Chad Hooton 3:34 2:21 5:55 (13) 3:34 (5)

Bryan Hooton 3:36 2:17 5:49 (6) 3:32 (4)

Zach Metheny 3:40 2:13 5:50 (*7) 3:37 (6)

Travis Mersing 3:45 2:08 5:48 (5) 3:40 (7)

Jake Anderson 3:50 2:03 5:52 (*11) 3:49 (8)

Josh Feather 3:56 1:57 5:50 (*7) 3:53 (9)

Seth Wheeler 4:03 1:50 6:05 (15) 4:15 (13)

Justin Ditmore 4:06 1:47 5:42 (4) 3:55 (10)

Nathan Myers 4:15 1:38 5:38 (3) 4:00 (11)

Andrew Miller 4:28 1:25 5:37 (2) 4:12 (12)

Clifford Moul 4:52 1:01 5:50 (*7) 4:49 (14)

Deangelo Dopson 5:53 Start 5:31 (1) 5:31 (15)

IDENTIFICATION IDENTIFICATION 1200 Meter Time Trial (Handi-Cap)1200 Meter Time Trial (Handi-Cap)

IDENTIFICATION IDENTIFICATION “moving athletes up in distance”“moving athletes up in distance”

ERIC RYAN – Class of 2005

Freshman YearRan the 200, 400, and 800 (2:09 @ Regionals)

Sophomore YearSpecialized in the 800 (2:02 @ States)

Junior YearSpecialized in the 1600 (4:28 @ States)• Ran this time 25 minutes after running the

400 in 50 flat. Also ran the 800 in 1:59 @ States

Senior Year P.R.’s 3200 – 9:33 (rarely ran this distance)1600 – 4:14 (State Meet Record)800 – 1:56 (1:51 relay leg)400 – 49 (several sub 49 relay legs)200 – 23.06• All five efforts were at one time ranked in

the top six in the AAA division of WV

IDENTIFICATION IDENTIFICATION Miscellaneous Tests for Distance AbilityMiscellaneous Tests for Distance Ability

• Soccer Players • Hold-Breath under water (unscientific

observation)• Cooper VO2 Max Test (see below)–

Measure how far athletes run for 12 minutes. Their overall distance indicates their level of aerobic fitness

Age Excellent Above Average

Average Below Average

Poor

Males 13 -14 >2700 2400-2700 2200-2400 2100-2200 <2100

Females 13 -14 >2000 m 1900-2000 1600-1900 1500-1600 <1500

Males 15 -16 >2800 m 2500-2800 2300-2500 2200-2300 <2200

Females 15 -16 >2100 m 2000-2100 1700-2000 1600-1700 <1600

Males 17-18 >3000 m 2700-3000 2500-2700 2300-2500 <2300

Females 17-18 >2300 m 2100-2300 1800-2100 1700-1800 <1700

Jordan Hamric

2007 State Champion 3200 Meter Run

11:01.49

IDENTIFICATION IDENTIFICATION 600 Time Trial Pace + 3 Seconds = 800600 Time Trial Pace + 3 Seconds = 800

• A fairly reliable way to gauge the potential of athletes in the 800 m. is to run a 600 m. Time Trial. Determine the pace the athlete would run through 800 meters and then add 3 seconds.

• This can be used in the competition phase of your season to determine if some of your long sprinters can move up to the 800 or 4 x 800 relay.

IDENTIFICATION IDENTIFICATION 600 Time Trial Pace + 3 Seconds = 800600 Time Trial Pace + 3 Seconds = 800

Kaylyn Christopher • P.R. in the 800 (prior to NIKE Nationals) –

2:13.67. This effort took place on May 17th, 2007 • On June 6th, 2007, she ran a 600 time trial in

1:35.• Using the formula above, her pace for 800 meters

would be 2:07. After adding 3 seconds her predicted time would be a 2:10.

• NIKE Outdoor Nationals were held on June 16th.

TIME AT NIKE NATIONALS :

2:10.66*new all-time record in WV

http://www.flocasts.com/flotrack/coverage.php?c=57&id=3907

MOTIVATION MOTIVATION recruiting athletes to your programrecruiting athletes to your program

• Aggressively recruit athletes to join your program (at your school and at the feeder middle schools).

• Highlight your program using non-traditional methods (highlight videos, posters, cook-out / organizational meetings, newspaper ads, radio, public access TV, etc.)

• Let athletes know they are joining a special program with high expectations. Preston Track Success Video

MOTIVATIONMOTIVATIONsummer mileagesummer mileage

• Start a “Distance Club” to encourage summer running

• Athletes must keep track of their mileage over the summer in a journal (traditional or online)

• Utilize the “3 Week Rule” to build base mileage

• Move work-outs to different locations in your county or community

MOTIVATIONMOTIVATIONTraining CampTraining Camp

• The most important aspect of hosting a training camp is team dynamics. When athletes live, eat, sleep, and train together, very strong bonds develop.

• Cross Country Camp allows you to develop a great mileage base by including multiple training sessions each day.

• This week away from home allows athletes to train intensely without distractions

• This early season experience sets the tone for the newcomers to your program.

MOTIVATIONMOTIVATIONTraining Camp (Sample Schedule)Training Camp (Sample Schedule)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

8:00 Breakfast 8:00 Breakfast 8:00 Breakfast 7:00 Breakfast

9:00 Morning Workout (Burchinal Road Trail)

10:00 Morning Workout (Run from Herrington Manor to Swallow Falls State Park)

9:00 Morning Workout (Hill Work-out)

8:00 Morning Workout (Time Trial)

11:30 Lunch 11:30 Lunch (at Swallow Falls)

11:30 Lunch 11:00 Checkout

4:00 Check-in (tour of Alpine Lake)

12:00 - 4:30 Free time 12:00 – 3:30 Free time (at Swallow Falls)

12:00 – 4:30 Free time

5:30 Evening Workout 5:30 Evening Workout (Triathlon)

5:30 Evening Workout (Team Scavenger Hunt)

5:30 Evening Workout (Hash Run)

7:30 Dinner 8:00 Dinner Guest Speaker - Coach Steve Taylor (U of Richmond)

7:30 Dinner Guest Speaker –Coach Kelly Phillips(Purdue University)

7:30 Dinner Guest Speaker –Dr. Stephen Herto(Chiropractor)

11:30 Lights Out 11:30 Lights Out 11:30 Lights Out 11:00 Lights Out

MOTIVATIONMOTIVATION(team website)(team website)

• A team website is a great way to highlight the accomplishments of your program (meet summaries, school records, alumni news, etc.).

• A website is also a great way to communicate with athletes and parents (include memos, directions to meets, message boards, etc.).

• A password protected area or “secret site” is a great place to put race splits, work-outs, rankings, etc.

MOTIVATIONMOTIVATION(on-line registration / “secret site”)(on-line registration / “secret site”)

Girls 1600 State Champion – ‘02, ‘05, ‘06, ‘07

Girls 1600 Runner-Up – ‘00, ‘01, ‘02

Girls 4 x 800 State Champs – ‘00, ‘02, ‘04, ‘05, ‘07

Girls 4 x 800 State Runners-Up – ‘01

MOTIVATION MOTIVATION tradition / “bread and butter” eventstradition / “bread and butter” events

Boys 1600 State Champion – ‘04, ‘05, ‘06, ‘07

Boys 1600 Runner-Up – ‘00, ‘01, ‘02

Boys 4 x 800 State Champions - ‘01, ‘04, ‘05

Boys 4 x 800 State Runners-Up - ‘02, ‘03

DEDICATION DEDICATION (by the Athlete)(by the Athlete)

• The vast majority of athletes who participate in track work hard during the official season. What separates the good athletes from the great athletes is dedication in the off-season (summer for cross country and winter for track).

• This dedication includes running year-round or at least involvement in other sports. Being inactive doesn’t allow the body to develop.

• Proper sleep, nutrition, flexibility, and strength training is critical for maximum development.

DEDICATIONDEDICATION(keeping a running journal)(keeping a running journal)

CCLog® Training Statistics for for ERIC RYAN

Total Days This Season (as of 2/6/2007): 91

Running Stats

Item Stat

Total Mileage: 775.4

Days Run: 88

Num Runs: 105

Pct Days Run: 96.7%

Long Run: 14.5

Big Day: 15

Big Week: 74

Miles Per Run: 7.4

Miles Per Day: 8.5

Miles Per Week: 59.6

Cross-Trng Stats

Item Stat

Total XTrng: 0

Days XT: 0

Num XT: 0

Pct Days XT: 0%

Big Session: 0

Big Day: 0

Big Week: 0

XT Per Session: 0

XT Per Day: 0

XT Per Week: 0

Combined Stats

Item Stat

Total Trng: 775.4

Total Workouts: 105

Pct Days Trnd: 96.7%

Big Day: 15

Big Week: 74

Trng Per Day: 8.5

Trng Per Week: 59.6

Pct/Total-Run: 100%

Pct/Total-Cross: 0%

Career Stats

Item Stat When

Total Trng: 5670.2 n/a

Total Miles: 5518.2 n/a

Total XTrng: 152 n/a

Big Day: 16.5 9/16/06

Big Week: 81 1/1/07

Big Month: 326.5 12/06

Big Season: 831.5 Fa 06

Big Year: 2950.9 2006

View Weekly Totals

View Monthly Totals

View Season Totals

View Yearly Totals

Team Stats This Season

Running Stats

Item Stat

Total Mileage: 6564.1

Per Person: 205.1

Per Person Dly: 2.3

Per Person Wkly: 15.8

Cross-Trng Stats

Item Stat

Total XTrng: 294

Per Person: 9.2

Per Person Dly: 0.1

Per Person Wkly: 0.7

online running journal (www.etraxc.com)online running journal (www.etraxc.com)

Eric Ryan 0Summer 2006

Get New Log

123Kaylyn Christopher (11)

4/19/2006 4miles PM8:00

Easy Run

0 2 400s at 1:12-1:13 2 200s at 32


4/18/2006 3miles PM8:00

Easy Run

0 800- 2:19


4/17/2006 2miles PM8:00

Easy Run

0


4/17/2006 4miles PM8:00

Easy Run

0


4/16/2006 4miles PM8:00

Easy Run

0


4/15/2006 10miles PM8:00

Easy Run

0


4/13/2006 2.5miles PM8:00

Race 0 1600- 4:58 4x4- 4:22


4/12/2006 3.5miles PM8:00

Easy Run

0 course, accelerations


4/11/2006 3.5miles PM8:00

Easy Run

04 400s at 1:20-1:21 3 at 1:12-1:14 2 at 1:07-1:08, 1 at 1:06


4/10/2006 6miles PM8:00

Easy Run

0


4/9/2006 0miles PM8:00

Easy Run

0 leg was sore from yesterday

DEDICATIONDEDICATION(keeping a running journal)(keeping a running journal)

DEDICATIONDEDICATION(winter training)(winter training)

• Unless temperatures are below 10 degrees, nothing beats getting out and running.

• Mix things up when the weather is bad by snowshoeing, cross country skiing, etc.

• Pool workouts are an effective alternative to running when the weather is too severe or if an athlete is injured. Examples of pool workouts include aqua running, kickboard relays, “ins and outs”, “whirlpool”, etc.

• Winter training is critical for success in the spring. Everyone practices hard “in season”, but champions train all year round.

DEDICATIONDEDICATION(indoor track)(indoor track)

• The advent of indoor track clubs like WV Flyers (coached by WVU Coach, Sean Cleary), Tri-State Track Club, WVITC, etc. are largely responsible for the recent resurgence in track and field in West Virginia

• If your athletes live within driving distance of one of these clubs, encourage them to participate.

• Most of the top distance runners in North Central WV are affiliated with the WV Flyers.

NOTSERP TRACK CLUB (a.k.a. Preston)

4 x 1 mile Relay Team that competed at the 2007 NIKE Indoor National Championship

SUMMARYSUMMARYof the Distance Blueprint to Successof the Distance Blueprint to Success

INDENTIFICATION• Dispel the stereotype that distance

runners can’t do any other event. • Don’t be afraid to move your best

athletes in to the endurance events. • Mediocre sprinters may become elite

distance runners

MOTIVATION• Use traditional and non-traditional

methods to motivate your athletes.

DEDICATION• Those athletes that are dedicated in the

off-season have a huge advantage over those that only train hard in-season .

COMING UP:

“Tools to Teach Accountability in Distance Runners”

DISTANCE TOOLS• Pace Calculators

• Running Trax

• Daniel’s Running Formula

• GPS Technology

• Palm Pilot Timing

CONTACT INFORMATION:CONTACT INFORMATION:Coach Paul Martin

Preston High School400 Preston Drive

Kingwood, WV 26537

Email: [email protected]: 304 290-3772 (cell)

304 329-0400 ext. 365 (school)

Website: www.PrestonRun.com

mailto:[email protected]

http://www.prestonrun.com/

TOOLS TO TEACH ACCOUNTABILITY IN TOOLS TO TEACH ACCOUNTABILITY IN DISTANCE RUNNERSDISTANCE RUNNERS

by Coach Paul MartinPreston High School

Kingwood, WV

The key to success in the distance events is to make athletes accountable for their workouts on the trails, road, and track. Without accountability, athletes don’t know how to maximize their potential.

• I want everyone to run this workout at ¾ speed. • The only way you are going to get better is to run as hard as you can every single

day. • Start your next interval whenever you feel like it. • Run as hard as you can, for as long as you can.

----------------------------------------------------------------------------------All of the phrases above are too vague for high school distance runners. Without assigning values for pace, recovery, number of repetitions, etc., athletes are left in the dark.

The goal of this presentation is to give you some tools to make distance runners more accountable for their workouts and races.

DO ANY OF THESE PHRASES DO ANY OF THESE PHRASES SOUND FAMILIAR?SOUND FAMILIAR?

ACCOUNTABILITYACCOUNTABILITY(determining proper pace in workouts and races) (determining proper pace in workouts and races)

• The Williams Pace Calculator (developed by former University of Oregon runner Bob Williams) is a great tool for athletes to use to determine proper practice and race paces.

• The Williams Pace Calculator provides all the time and distance information needed to set and check a runner's pace, all made immediately available, simply by manipulating the slide scale.


SAMPLE WORKOUT: “10 - 4 Good Buddy”

• Four 400’s @ 3200 race pace with one minute recovery• Three 400’s @ 1600 race pace with two minute recovery• Two 400’s @ 800 race pace with three minute recovery

• One 400 @ a pace faster than 800 pace

For an athlete with PR’s of 10:33 for 3200, 4:58 for 1600, and 2:16 for 800, the following times would be used:

3200 pace 1600 pace 800 pace < 800 pace

1:19 1:14 1:08 1:07


SAMPLE WORKOUT: “10 - 3 Good Buddy”

• Four 300’s @ 3200 goal pace with one minute recovery• Three 300’s @ 1600 goal pace with two minute recovery• Two 300’s @ 800 goal pace with three minute recovery

• One 300 @ a pace faster than 800 goal pace

For an athlete with goals of 10:33 for 3200, 4:58 for 1600, and 2:16 for 800, the following times would be used:

3200 pace 1600 pace 800 pace < 800 pace

:59 :55 :51 :50


• RunningTrax is a spiral bound book that assists coaches and athletes in developing work-outs. It was written by Dr. Gerry Purdy.

• Athletes are assigned a “point level” based on prior race performances.

• The intensity, number of repetitions, and amount of recovery can be personalized for each athlete.

• At Preston High, we have the charts displayed in our track building and the athletes determine the proper variables for the work-out.

ACCOUNTABILITYACCOUNTABILITY((determining proper pace in workouts and races with RunningTrax) determining proper pace in workouts and races with RunningTrax)

Percent

Effort

Reps Rest(min)

400 (m

500(m)

600(m)

800(m)

1000(m)

1200(m)

1500(m)

Mile

100 % 0-1 - 51.9 1:07 1:24 2:00 2:34 3:11 4:10 4:30

95.0 % 1-2 5-7 54.7 1:11 1:28 2:06 2:43 3:21 4:23 4:45

90.0 % 2-3 4-5 57.7 1:15 1:33 2:13 2:52 3:32 4:37 5:00

85.0 % 4-5 3-4 1:01 1:19 1:38 2:21 3:02 3:44 4:54 5:18

82.5 % 6-7 2-3 1:03 1:21 1:41 2:25 3:07 3:51 5:03 5:28

80.0 % 8-9 1-2 1:05 1:24 1:44 2:30 3:13 3:59 5:12 5:38

77.5 % 10-12 1-2 1:07 1:27 1:48 2:35 3:19 4:06 5:22 5:49

75.0 % 13-15 1-2 1:09 1:30 1:51 2:40 3:26 4:14 5:33 6:01

72.5 % 16-18 .5-1 1:12 1:33 1:55 2:46 3:33 4:23 5:44 6:13

70.0 % 19-21 .5-1 1:14 1:36 1:59 2:51 3:41 4:33 5:57 6:26

700 Point Level – 800 (2:00), 1600 (4:28), 3200 (9:40)


SAMPLE WORKOUTS: EQUAL INTERVALSNOTE: All of the work-outs below are equivalent for an athlete at the

700 point interval according to RunningTrax.

• 6-7 x 400 @ 1:03 with 2-3 min recovery (82.5%)• 8-9 x 400 @ 1:05 with 1-2 min recovery (80.0%)

• 10-12 x 400 @ 1:07 with 1-2 min recovery (77.5 %)• 4-5 x 800 @ 2:21 with 3-4 min recovery (85.0%)

• 6-7 x 1000 @ 3:07 with 2-3 min recovery (82.5%)• 4-5 x 1200 @ 3:44 with 3-4 min recovery (85.0%)• 2-3 x 1600 @ 5:00 with 4-5 min recovery (90.0%)


SAMPLE WORKOUTS: STEP-DOWN INTERVALSNOTE: Both work-outs below are equivalent for an athlete at the 700 point

interval according to RunningTrax.

2 x 1000 m. @ 3:07 with 2 min recovery (82.5%)2 x 800 m. @ 2:25 with 1.5 min recovery (82.5%)

2 x 600m. @ 1:41 with 1 min recovery (82.5%)oror

1 x 1600 m. @ 5:18 with 4 min recovery (85.0%)1 x 1200 m. @ 3:44 with 3.5 min recovery (85.0%)

1 x 1000 @ 3:02 with 3 min recovery (85.0%)1 x 800 @ 2:21 (85.0%)

NOTE: You could just as easily make this a “step-up” or “pyramid” workout.

ACCOUNTABILITYACCOUNTABILITY((determining proper pace in workouts and races with RunningTrax)determining proper pace in workouts and races with RunningTrax)

SAMPLE WORKOUTS: COMBINATION NOTE: The work-out below is for an athlete at the 700 point interval (~4:28 –

1600 m.) according to RunningTrax. Combination workouts involve running intervals at different intensities.

“Nickels and Dimes”

1000 m., 500 m., 1000 m., 500 m., 1000 m., 500 m., 1000 m.

1000’s @ 3:13 (1:17 – 400 pace) with 1-2 min. recovery – 80.0% intensity

500’s @ 1:21 (1:05 – 400 pace) with 2-3 min. recovery – 82.5% intensity

ACCOUNTABILITYACCOUNTABILITY((determining proper pace in workouts using Daniel’s Running Formuladetermining proper pace in workouts using Daniel’s Running Formula

• If you don’t have the option of having your athlete’s VO2 max or lactate threshold tested, this book uses race performances to determine training intensities. This value is known as one’s VDOT.

• This method may be more accurate because it includes the psychological effects one encounters when racing.

• Daniels establishes five different training levels: E (easy), M (marathon), T (threshold), I (intervals), and R (repetitions)

ACCOUNTABILITYACCOUNTABILITY((determining proper pace in workouts using Daniel’s Running Formula)determining proper pace in workouts using Daniel’s Running Formula)

For example, an athlete with a best VDOT of 67 (based on 4:28 for the 1600 or 9:35 for 3200 or 15:31 for 5000 m) would have the following pace values:

• E (easy) and long runs = 6:44 per mile• M (marathon pace) = 5:40 per mile

• T (threshold or tempo pace) = 5:24 per mile or 3:21 per 1000 m. or 1:21 per 400 m.

• I (interval pace) = 3:42 per 1200 m., or 3:05 per 1000 m., or 2:28 per 800, or 1:14 per 400 m.

• R (repetition pace) = 1:07 per 400 m. or 33 per 200 m.

These paces can be derived from Daniel’s Running Formula or one of several online calculators such as www.attackpoint.org or www.mcmillianrunning.com

http://www.attackpoint.org/

http://www.mcmillianrunning.com/

ACCOUNTABILITYACCOUNTABILITY((determining proper pace in workouts using Daniel’s Running Formula)determining proper pace in workouts using Daniel’s Running Formula)

ACCOUNTABILITYACCOUNTABILITY((determining proper pace in workouts using McMillion’s Running Calculator)determining proper pace in workouts using McMillion’s Running Calculator)

ACCOUNTABILITYACCOUNTABILITY(measuring running routes)(measuring running routes)

• In order for athletes to understand proper pace, it is necessary for them to run on measured courses

• Courses can be measured by GPS watches (ex. Garmin Forerunner, Timex Speed and Distance, etc.)

• Surveyor’s tape, sidewalk chalk, and significant landmarks are good ways to mark mile splits

• Websites such as MapMyRun.com allow you to measure routes without physically doing it yourself. A wealth of additional information can be obtained by these sites.

• Running on measured courses is important, but make sure athletes have plenty of “spontaneous runs” where they run without a watch or specific destination.

http://www.mapmyrun.com/

ACCOUNTABILITYACCOUNTABILITY(measuring routes with MapMyRun.com)(measuring routes with MapMyRun.com)

ACCOUNTABILITYACCOUNTABILITY(review of race splits with athletes)(review of race splits with athletes)

• A fantastic tool for recording splits on a P.D.A. is Multi-Runner Split Timer by TrackBrain.com.

• TrackBrain.com was developed by Scott Simmons, the current head coach at Queens University in Charlotte, NC.

• Multi-Runner allows for the splits of seven different athletes to be recorded simultaneously.

• These splits can be sent to “Memo Pad” or exported to your home computer for future analysis.

ACCOUNTABILITYACCOUNTABILITY(review of race splits with athletes)(review of race splits with athletes)

• The typical high school distance runner goes out and runs as hard as they can for as long as they can. In most cases, this is not the most efficient way to race.

• Coaches and athletes need to develop a pre-race plan.

• It is critical to review race splits with your athletes.

• Athletes need to learn what race strategy is best for their ability (even, negative, or positive splits).

ACCOUNTABILITYACCOUNTABILITY(review of relay splits with athletes)(review of relay splits with athletes)

Regionals 5/13 9:53 Regionals 5/13 8:18

Girls 4x800 Lap 1 Lap 2 Total Boys 4x800 Lap 1 Lap 2 Total

Kaylyn Christopher 1:12 1:15 2:26 Josh Mullenax :59 1:02 2:01

Ashley Murray 1:14 1:23 2:37 Jake Anderson 1:03 1:08 2:11

Amber Riley 1:09 1:12 2:21 Chad Hooton 1:00 1:06 2:06

Karly Hamric 1:13 1:14 2:27 Scott Gemberling :59 :58 1:57

States 5/21 9:50 States 5/21 7:57

Girls 4x800 Lap 1 Lap 2 Total Boys 4x800 Lap 1 Lap 2 Total

Kaylyn Christopher 1:08 1:16 2:24 Eric Ryan :59 :58 1:57

Ashley Murray 1:15 1:22 2:37 Bryan Hooton :58 1:04 2:02

Amber Riley 1:11 1:14 2:25 Josh Mullenax :57 1:03 2:00

Karly Hamric 1:15 1:09 2:24 Scott Gemberling :55 1:00 1:55

ACCOUNTABILITYACCOUNTABILITY(review of individual splits with athletes)(review of individual splits with athletes)

NCAC 5/4 NCAC 5/4

Girls 800 Lap 1 Lap 2 Total Boys 800 Lap 1 Lap 2 Total

Karly Hamric 1:13 1:10 2:22 Scott Gemberling 1:00 1:00 2:00

Kaylyn Christopher 1:13 1:13 2:26 Josh Mullenax 1:00 1:03 2:03

Amber Riley 1:13 1:11 2:25 Eric Ryan 1:00 1:00 2:00

Regionals 5/13 Regionals 5/13


Karly Hamric 1:13 1:13 2:26 Scott Gemberling :59 1:00 1:59

Kaylyn Christopher 1:13 1:12 2:25 Josh Mullenax 1:02 1:02 2:04

Amber Riley 1:13 1:12 2:25 Eric Ryan 1:02 1:01 2:03

States 5/22 States 5/22


Karly Hamric 1:08 1:10 2:18 Scott Gemberling :57 :59 1:57

Kaylyn Christopher 1:08 1:11 2:20 Josh Mullenax :58 1:02 2:00

Amber Riley 1:11 1:17 2:29 Eric Ryan :58 1:00 1:59

IN CLOSING…IN CLOSING…I hope that some of the ideas and tools I presented below I hope that some of the ideas and tools I presented below

allow you to develop your own “blueprint to success.”allow you to develop your own “blueprint to success.”


CONTACT INFORMATION:CONTACT INFORMATION:Coach Paul Martin

Preston High School400 Preston Drive

Kingwood, WV 26537

Email: [email protected]: 304 290-3772 (cell)

304 329-0400 ext. 365 (school)

Website: www.PrestonRun.com

mailto:[email protected]


Sports

The Distance Blueprint