400m / 800m Training & Tactics. Joshua C. Herrell Head Boys/Girls Track & Field Coach East Troy High School

Transcription

1 400m / 800m Training & Tactics Joshua C. Herrell Head Boys/Girls Track & Field Coach East Troy High School

2 Brief overview of our program: athletes (20-30 boys and girls) Smaller is better! Train boys and girls together, but split team several times during the season for meets Intervals are run coed and groups are split by ability, not by sex Being a small program, all non-distance (1600/3200m) runners do a field event (hurdles are included) with a few exceptions... Practice is 3:10-5:40 (30 min. = Dynamic Warm-Up) Nutrition is constantly talked about and emphasized Ice bathes Every practice has an abdominal workout Meet results do not matter No victory laps...

3 Recent Success: All 4 years at East Troy... girls 4x800m team advanced to state meet each year Last 2 years: Both 4x400m records and girls 4x800m records broken Last 4 years: School records broken: Boys: 100m, 200m, 400m, 4x1, 4x2, 4x4, LJ (state record), TJ, HJ, PV, SP Girls: 100m, 200m, 400m, 800m, 4x1, 4x2, 4x8 (state record), LJ, PV, SP, D (3 sub 58 sec. 400M runners, 5 sub 2:20 800m runners) Boys Conference and Regional Champs (last 2 years), 3 rd in state 2012 Girls Conference Regional/Sectional/State (D2 by 21 points) Champs Girls 4x800m State Record 9:19.00 in 2013 (with SR shot putter on relay) Girls 4x400 State Champions in 2010 and 2013 (both times with alternates)

4 Testing Growth (Proof is in the Pudding): Rachel Atchison: 9 th in 800m at State in st in 800m at State in 2013 (fastest time all divisions) Frankie Morris: 9 th in 400m at State in nd in 400m at State in 2013 Emily Leising: 5 th in Conference in 300m IH in 2012 (her season PR) #1 Seed going into State Finals and tripped a hurdle & finished 7 th in State in 2013

5 My Coaching Philosophy: #1 Athletes believe 100% in you as a coach, what you say, what feedback you give... Cite past success to help them believe in you and memorize PRs or have them easily accessible Individualized approach Exact groups for practice, exact interval times Meet results don't matter so focus line-up on specific goals: 3 best all in same race, quick turn around time, short sprint vs. long sprint day, crappy weather = pull studs as necessary, better safe than sorry with injured athletes (Remind kids times will drop with warmer weather) Make sure all coaches are on the same page and give feedback Push athletes to their breaking point without breaking them... Be prepared for injuries along the way Work to manage them Athletes will be banged up until we allow them to get completely healthy at the end of the season... Peaking is vital

6 Motivation Strategies: Enthusiasm!!!!! We are trying to convince spending 3 months running in a circle is fun. Celebrate the small achievements and make sure the athlete knows that you want and expect more. Use data they can see and update it weekly. This is very time consuming. I post the data on our track & field bulletin board and on my classroom door. Examples of our All-Time Rankings, Class Rankings, and Season Rankings are in the next slides. Closed Facebook page for the track team. Pictures are posted there and I highlight accomplishments. Alumni keep connected and offer congratulations and encouragement. I FB message my athletes.

7 Example of Top 12 Listing by Class (Juniors) High Jump 1)Patrick Keese-Rath 6'4" 1) Cory Zaeske 6'4" 3) Nate Dodge 6'3" 3) Randy Jacobs 6'3" 5) Owen Nyffeler 6'1" 6) Cody Zaeske 6'0" 6) DJ Sweet 6'0" 6) Ben Atkinson 6 0 6) Bob Lawlor 6'0" 10) Travis Zaremba 5'10" 11) Dave Janusz 5'8" 11) Josh Hart 5'8"

8 Example of Top 10 All-Time High Jump 1) Cory Zaeske 6'7" 2) Owen Nyffeler 6'6" 2) Ben Atkinson 6'6" 4) Patrick Keese-Rath 6'5" 5) Randy Jacobs 6'4.25" 6) Nate Dodge 6'4" 7) Bob Lawlor 6'2" 8) Cody Zaeske 6'0" 8) Travis Zaremba 6'0" 8) DJ Sweet 6'0"

9 Example of Season Rankings (PRs) 400m Frankie M (57.68) Rachel A (1:00.80) Carly A. 1:00.0 (1:00.8) Katie H. 1:01.7 (1:02.7) Andrea O. 1:02.0 ME D. 1:03.4 Katrina S. 1:04.2 (1:05.7) Alicia O. 1:04.6 (1:05.0) Bryzena S. 1:05.0 Brooke B. 1:05.2 Alee S. 1:05.8 Emily W. 1:07.0 Bailey B. 1:07.8 Emily L. 1:08.0 Sydney S. 1:08.6 Charlotte P.1:08.8 (1:11.36) Brittany J. 1:09.1 Shannan P. 1:09.4 Amanda M. 1:10.8 Sarah V. 1:10.9 Erin P. 1:11.5 Mykie O. 1:13.1 Maddy V. 1:13.4 Taylor F. 1:13.8 (1:15.75) Gabby M. 1:14.0 Madelyn G. 1:16.6

10 400m/800m Philosophy: Our training program as a whole is built around 400m Dual Meets 4 x 400m x Whole Program 800m = Long Sprint If you are a sprinter you are fair game to run an 800m (complain and you'll run another one) Train both sides of your target race 400m (200m and 800m) 800m (400m and 1600m) Hills are our secret... Develop this culture and watch team building during season Potential 400m Time = (200m PR x 2) seconds Potential 800m Time = (400m PR + 6 seconds) x 2

11 400m/800m Training: Hills vs. Wt. Room Circuit Training one day/week Start of season: Long hills (100m in length) Different quantities depending on preseason training 2 groups: 9/10 and 11/12 Alternate which does hills first 2-3 coaches at the hill (JOG to and from hill = ½ mile) Coach selects partners or small groups Increase reps (max = 15) As season progresses, which reduce long hill quantities and add in shorter (40m) hills 1-2 Coaches = Weight Room Circuits

12 400m Training: Interval Work-Outs: 1 day/week Use spikes if athlete isn't injured or too sore On the track or a measured distance in the neighborhood next to the school Athletes are ALWAYS grouped based on ability. We use McMillan Running Calculator to figure out interval times and past data to set goal interval time ( ALL athletes participate in at least some part of the work-out because we are a TRACK and field team no exceptions.

13 400m Training (cont.): Sample Intervals (1 st 4 weeks) Recovery = Walk what you ran: ***ALL coaches take a group (4-6 groups) for timing the workout*** 6 x 320m (at 70%) (equal pacing throughout) x450, 3x200 Endless (12) 200's RELAY STYLE All athletes in program (throwers do half together and then go throw) I know each athlete's 200 time to the nearest second During dynamic warm-ups, I create even relay coed teams (they get together and discuss order and strategy) Recovery length differs at each stop point (6 short, 6 longer) Silly prizes for 1 st and 2 nd place teams We do this 2-3 times during season March-April-May (2 nd time = 6 athletes/team, 3 rd time = 8 x200) Builds team bonding Try to make teams of kids that don't socialize together *Burn out the last one on all intervals!*

14 400m Training (cont.): Sample March Work-Out: Mid-Distance Work-Up: Dynamic Warm-Up Bleachers Varsity Girls: -Starts, Field Events, Relay Exchanges: 4x200m: Alicia (1), Morris (2), Carlee C. /Sam W. (3), Isleb (4) 4x400m: Nowak (1), Alee (2), Isleb (3), Haynes (4) -Meet on the track at 5:00 for team fartlek. All Other Athletes: 400, 5 x 300m, 2 x 100m (flys on straightaways) Walk what you ran for recovery. Run the first 400 at 90% (about 5 sec. slower than race pace) This should be HARD. 5 x 300m: A) Get out fast (first 50m)! B) Hold steady on middle portion. C) Finish HARD. Boys:Elite: sec. Girls: Elite: sec. Varsity: sec. Developing Runners: 46 sec.+ Varsity: sec. Dev. Runners: 56 sec.+ 2 x 100m: Build up to nearly max speed for middle 60m. Think about your FORM and TURNOVER. Skip 400m TEAM Static Stretch at 5:20 on Infield. ICE CREAM SOCIAL!!!!!!!!!!!!!!!!!!!!

15 400m Training (cont.): Sample March Workout: 2 x 90% of 400m Race Pace Full Recovery after each one 85% with 3 Minute Recovery Group A: 60.0 (at 400m mark) - Cody Z (at 400m mark) - Dakota B., Bryan R., Joey S., Sam M., Charlie K., Brian S., Owen N., Brandon P., DJ S., Brett N., Brandon P., Nate D (200m) - Cody Z (200m) - Dakota B., Bryan R., Joey S., Sam M., Charlie K., Brian S., Owen N., Brandon P., DJ S., Brett N., Brandon P., Nate D. Group B: (at 400m mark) Jordan F. Alex O., Noah S., Alex K., Katie H., Sydney S., Myranda D., Bryzena S., Frankie M., Olivia H (200m) - Jordan F. Alex O., Noah S., Alex K., Katie H., Sydney S., Myranda D., Bryzena S., Frankie M., Olivia H. Group C: Anthony L., Brandon B., Robert R., Jon W., Amanda M., Lysette P., Brittney J., Kylie K., Mykie O., Maria B., Madelyn G., Charlotte P., Seth B., Jenny F., Kelsey K., Alyssa S (200m) - Anthony L., Brandon B., Robert R., Jon W., Amanda M., Lysette P., Brittney J., Kylie K., Mykie O., Maria B., Madelyn G., Charlotte P., Seth B., Jenny F., Kelsey K., Alyssa S.

16 400m Training (cont.): 2 nd Phase of season = Interval Length/Quantity is getting shorter and Recovery is getting longer Track & Field Practice -- 4/12/12 "Learn to run when feeling the pain, then push harder." --William Sigei 3:10 3:30 Dynamic Warm-Up 3:30 3:40 Hurdle Drills 3:45 4:15 Field Events (Mid-Distance = around Princes Café and back) 4:15 5:15 Work Out: Put on your spikes. 4 x 350m Walk 450m in between recovery should be a minimum of 8 minutes a maximum of 10 minutes. FAST 200m and try to maintain for last 150m First 200m is at goal 400m pace (minus 2 seconds) 5:15 5:30 Skip a 400 (and hang legs) 5:30 5:45 Abs and Stretch (Groups on next slide.)

17 400m Training (cont.): Group A: 200m: 27 (Cody) 29 seconds (350m: seconds) Cody Z., Owen N., Dakota B., Brett N., DJ S., Ryan Dwyer, Sam Edw., Sam Eck., Brian S., Bryan R., Jordan F., Charlie K., Group B: 200m: seconds (350m: seconds) Joey S., Alex O., Ryan D., Alex K., Sam M., Oscar D., Noah S., Bryzena S., Frankie M., Ryan Dow Group C: 200m: seconds (350m: seconds) Brandon B., Anthony L., Seth B., Jon W., Taylor B., Alee S., Andrea O., Maria B., Rachel A., Emily L., Brittney J., Myranda D., Sydney S., Charlotte P., Olivia H., Amanda M., Katie H., Mykie O. Group D: 200m: seconds (350m: seconds) Frank P., Madelyn G., Jenny F., Ingrid C., Angel C., Alyssa S., Kelsey K., Kylie K.

18 400m Training (cont.): 2 Sets of 3 x 300m, then 2 x 150m Wednesday, April 3 rd Group 1: Seconds Charlie K., Sam E., Dakota B., Ryan D., Owen N., Cody Z. Group 2: Seconds Joey D., Nate N., Jordan F., Sam M. Group 3: Seconds Katrina S., Bryzena S., Frankie M., Nick B., Anthony L., Alex K. Group 4: Seconds ME D., Shannon P., Sydney S., Brittany J., Emily L., Alicia O., Andrea O., Alee S., Evan C. Group 5: Seconds Gabby M., Amanda M., Charlotte P., Mykie O., Zach B., Brandon B., Chato G. Group 6: Seconds Lauren H., Mitchell J., Maddy V., Megan W., Alyssa S., Jala D., Seth B.

19 400m Training (cont.): 2 Sets of 3 x 300m, then 2 x 150m Wednesday, April 3 rd Group 1: Seconds Charlie K., Sam E., Dakota B., Ryan D., Owen N., Cody Z. Group 2: Seconds Joey D., Nate N., Jordan F., Sam M. Group 3: Seconds Katrina S., Bryzena S., Frankie M., Nick B., Anthony L., Alex K. Group 4: Seconds ME D., Shannon P., Sydney S., Brittany J., Emily L., Alicia O., Andrea O., Alee S., Evan C. Group 5: Seconds Gabby M., Amanda M., Charlotte P., Mykie O., Zach B., Brandon B., Chato G. Group 6: Seconds Lauren H., Mitchell J., Maddy V., Megan W., Alyssa S., Jala D., Seth B.

20 400m Training (cont.): 3rd Phase of season = Interval Length/Quantity is getting even shorter and Recovery is getting even longer (full recovery) ie. Hills = 20 sprints up our berm Other examples of what we use: 1) 2x jog 300 2) 3 4 x 150m w/ FR 3) 6x30 w/ 370m walk recovery Sample May Workout: Practice for Thursday, 5/9/13 Meet in AUDITORIUM to begin practice for MEDALS!!! Workout Start Time: 4:45 pm Goal: Push your body to the point where you can still be very successful at Conference on Saturday while focusing on your goals of being successful in Regionals, Sectionals, and the State Meet. Task: Run the following times or you are dismissed to rest your body. You may also decide to quit at any time. Please do ABC abs two times and stretch VERY well when finished. Workout: 1 6 x 200m (400m walking recovery) GROUP A (Coach Herrell): Sub 26 Seconds: Cody Z., Jordan F. Sub 27 Seconds: Dakota B., Ryan D., Owen N., Charlie K., Oscar D., Sam M. (Continued on next slide)

21 400m Training (cont.): GROUP B (Coach Oldenburg): Sub 28 Seconds: Sam E., Joey S., Brett N., Noah S., Nate N. Sub 29 Seconds: Andy S., Ryan E., Anthony L., Frankie M. GROUP C (Coach Murphy): Sub 30 Seconds: ME D., Katrina S., Alicia O. Sub 31 Seconds: Alee S., Andrea O., Rachel A., Bryzena S., Emily L. GROUP D (Coach Dodge): Sub 32 Seconds: Sydney S., Katie H., Sub 34 Seconds: Mykie O., Amanda M., Brittany J. Sub 37 Seconds: Madelyn G. Tomorrow: ONLY those competing on Saturday should come to practice. Boys will be meeting in my room. Girls will be meeting in Mrs. Dodge s room. For practice we will do: 1) Dynamic Warm Up 2) Hurdle Drills 3) HAND OFFS 4x1 AND 4x2 and Field Events 4) 8 Minute Abs supervised by Coach Murphy 5) 8 minutes of stretching as well

22 400m Tactics: 1 st 50m = Go hard! Don't hold back because it takes 8-9 seconds for you to burn out your alactic system so you might as well use it. 2 nd 50m = Work on finding your stride after coming off the turn as this is where you are setting your pace. Next Phase = Float. Relaxed, good stride length, but fast (just don't burn out). Should last about 150m. Next Phase = (Pretend) Acceleration. Runner is constantly decreasing speed but the runner should now focus on trying to accelerate = slowing the rate of deceleration. Runner will feel like he/she is going faster. Focus is on arm drive and turnover. Next Phase = Finish kick. I tell my runners coming off the final curve they should be going at 100% of what is left. This is the mental part. I tell my runners that it is their choice to slow down or not. They need to be mentally strong and want it more than the other athletes. You choose your own destiny. Everyone is in pain at this point so you might as well make yours worth it. Next Phase = Finish. Surge with every single ounce of energy left. Refuse to lose. See state finals in 4x800 (2013) and 4x400 (2010 and 2013)

23 800m Training: Main Principle = When running at a high intensity of 1-3 minutes, your anaerobic system produces most of the energy. Any 800m runner knows that their oxygen demands exceed their oxygen supply. Thus we focus on using repetitions of high speed running from :40-1:30. The aerobic system is best trained when using repetitions of 3:00-5:00. Thus when tend to focus on using 1000m repeats. If you are new to the sport, read Jack Daniels research for a better understanding.

24 800m Training (cont.): We use weight training several days a week to minimize injuries. High reps! We use the McMillan Running Calculator to find all of our goal intervals.

25 800m Training (cont.): 3 Quality Workouts/Week Other days = Tempo Days to work on Aerobic Training Thus... our 800m runners train with our sprinters. On our recovery days in which our sprinters work their field events, our 800 runners do a tempo run. The difference between them and the sprinters is that on the days my sprinters do their short sprint intervals, my 800m runners do 1000m repeats or another type of interval workout with recovery typically being shorter and jogging instead of walking or very limited in nature.

26 800m Training (cont.): 1) 10 minute warm-up jog Sample Early Season Workout: 2) 5x1000m (cruise) intervals. Athletes are split into 2-3 groups. They can be run on the track, on the grass next to the track (for injury prone athletes), on the roads or in a grassy area (mark off 1000m loop in advance or 500m). I always prefer grass to the track. 3) Recovery = 5 minutes of JOGGING. Jogging = only one foot on the ground at a time. Grab a bit of water if necessary. 4) Burn out the last one if athlete has been hitting interval times. 5) 10 minute cool down jog. 6) Abs 7) D-Squad or full team cool down stretch. 8) Focus on immediate protein (figs, nuts, ect.) intake.

27 800m Training (cont.): 1) 10 minute warm-up jog 2) 5 x 600m (cruise intervals) Sample Mid Season Workout: 3) Recovery = 5 minutes of JOGGING. Jogging = only one foot on the ground at a time. Grab a bit of water if necessary. 4) Burn out the last one if athlete has been hitting interval times. 5) 10 minute cool down jog. 6) Abs 7) D-Squad or full team cool down stretch. 8) Focus on immediate protein intake.

28 Broken 800s: 800m Training (cont.): Sample Late Season Workouts: 4x200m at goal 800m pace with 30 seconds of JOGGING recovery Full recovery (10-12 minutes) and repeat once 500m at goal 800m 400m JOG 300m at goal 800m pace Full recovery (10-12 minutes) and repeat once

29 800m Training (cont.): Sample Tempo Training Workout: Shell Station Run: In groups of 2-4, athletes jog up to the Shell Station 1.4 miles away. They carry on a conversation on the way there. They round it and pick up their pace on the way back. They should coast at a level where they could say a phrase when necessary but should not be able to carry on a conversation. Striders or team fartlek to conclude it. Weight room on these days.

30 800m Training (cont.): Sample Elliptical Workouts (for injured athlete): 1. 10:00 warmup, 20:00 medium pace, 3 x 3:00 hard w/ 90-seconds recovery between reps, 5:00 cooldown 2. 10:00 warmup, start at level 1 and increase resistance every 4 minutes for minutes, 5:00 cooldown (Note: This is a simulated hill workout.) 3. 10:00 warmup, 3 sets of 5:00 medium effort, 2:00 hard, 5:00 medium, 2:00 hard, 2:00 easy, 5:00 cooldown

31 800m Tactics: This needs to be individualized but below is my preference: Focus on the start and the break. Get out hard so others have to go around you. Teach runners to FILL their lanes. Try to control the pace for the first 400m (do go beyond your means), hold for m and then kick for the last m. You will fail before you get to know your body well enough. Teach your athlete to believe in the adrenaline rush!!!

32 4x400m/4x800m Tactics: 4x400m/4x800m Tactic #1: Runner #1 = 2 nd fastest. Try to get out in the lead so other runners have to go around you. 4x400m/4x800m Tactic #2: Slowest-to-fastest (my preference). You need to teach your kids when and how to pass in this race. (Rachel Atchison state finals.) Don't be afraid to pass on the curve, just slingshot. 4x400m/4x800m Tactic #3: Fastest-to-slowest. When your two slowest kids are MUCH slower than your two fastest. This gives you a lead and hope their adrenaline rush helps them hold on. Otherwise your anchor gets the baton so far out of the race, he/she has no chance to compete.

33 Good luck this year and see you in La Crosse!!!!!! Questions? My Contact Info: Joshua C. Herrell Cell: Credits: Chris Ramsey (Waukesha West) and Rob Green (Brown Deer)