TEAM TRAINING - Training Specifics for AHS XC

Transcription

1 TEAM TRAINING - Training Specifics for AHS XC Training: We want our runners to know the basics of cross-country training and our training plan. Our runners should know what we are doing, where we are doing it and why! In creating our plan we work from summer training through the season to the state championship. Although the plan may vary slightly during the season, our main training objective will emphasize aerobic endurance and strength. We want to develop enough strength to enable you to maintain the necessary speed over the full distance at which you compete (3.1 miles or 5 Kilometers). We will train to continuously develop your aerobic capacity and pick a time to run well (Region and State)! Planned performance! Principles of XC Training: These are some basic principles of cross-country training. We will structure our plan on these principles to help with smart and safe training. We want our runners to have a basic understanding of cross-country running and training. Aerobic training: The fundamental purpose of XC training is to enhance the capacity to use oxygen. Since 75% of the energy used to run distance races is produced aerobically, it is very hard for runners to succeed in cross-country without a solid base of aerobic fitness. A period of long, continuous distance running must be part of our training plan if our runners are to do well and remain injury free. Lactate threshold training: The lactate threshold is the level of exertion at which the body becomes incapable of producing energy aerobically and lactic acid (fatigue, dysfunction, and pain) begins accumulating in the bloodstream and muscles. Raising the lactate threshold is a result of training the body to use oxygen more efficiently. As a result, a runner s body responds to hard training by being able to produce more energy without accumulating lactic acid. Raising lactate threshold can help improve aerobic or running performance. Tempo running, hill running, interval training, and repetition training are ways to increase the lactate threshold.

2 Speed development: This is simply developing how fast you can run. Our cross-country runners do need to develop speed, but they must learn to run fast like a distance runner, not a sprinter. We will learn and train to be fast at the end of a race. Fartlek training, running form drills, and strides are ways to develop speed. Running mechanics: How you look when you run or how your body coordinates the movement of your arms and legs while running is mechanics. Good running mechanics will allow our runners to train efficiently and maximize running performance. We will train our running mechanics to help with racing and prevention of injury. Running form drills, strides, circuit training, and strength training can help build proper running mechanics. Specific strength: How strong you are. We will develop strength to enhance our distance running and prevent injury. Circuit training, strength training and core training will be done specifically for cross-country running. Mental toughening: Having the ability to endure physical discomfort while running and racing. We say that cross-country running is 10% physical and 90% mental. We must train to endure fatigue, pain and discomfort especially when racing. We will train to develop psychological and physical skills and tactics to cope with pain. We will use relaxation patterns, breathing patterns and goal reinforcement to increase our capacity to run past discomfort. We want to pride ourselves on mental toughness while running and racing. Competition: Cross-country is a competitive sport, not just a fitness activity. We will encourage and train our runners to RACE! Adapted from AAF/CIF Cross-Country Coaching Manual, Amateur Athletic Foundation of Los Angeles, Methods of XC Training: These are the running methods that can be used to train for cross country. The method descriptions will give our runners an idea of what type of running we will do or could do during our training. The abbreviations for these methods will be used in our training calendars.

3 Easy and steady running (ER) is controlled running for medium to long distances. You should be comfortable enough to carry on a conversation while running. Tempo running (TR) can be continuous or segmented. A continuous tempo run is done for a determined amount time (20 30 minutes) at a determined pace or speed. A segmented tempo run (tempo reps) is done by combining easy running with faster running for a determined amount of time (1 5 minutes) at a controlled pace or speed. You will run fast for a certain amount of time and easy for a certain amount of time. Hill running (HR) is done by combining easy running with running up hill for a determined distance or a determined amount of time at a controlled pace or speed. This is very similar to segmented tempo running, just uphill. Interval training (IT) is done by running for a determined distance at a timed pace or speed. The interval is the recovery or rest period that follows individual bouts of running. You will run fast for a determined distance in a determined amount of time and rest for a determined amount of time. The goal is to run specific distances with an incomplete recovery or rest period. Repetition training (RT) is running a determined distance in a determined amount of time as fast as you would in a race. Repetitions will be from 1 6 minutes long or distances of meters. The objective is to run specific distances at race pace with a complete recovery or rest period. Fartlek training (FT) is speed play running. You will combine fast and slow running within a continuous run. Bouts of fast running are followed by easy recovery running. Ideally this is done over a varied terrain, including hills. The bouts of speed and recovery can be unstructured so the runners gain a feeling of playing of speed. Speed training (ST) is a component of all running. A runner s ability to sprint well at the end of a race often determines the outcome of team and individual competition. Since cross-country is predominantly aerobic, sprinting will account for very little of our training. Speed training or sprinting will be done to work on mechanics while running fast. We will run fast for a short distance or time and focus on form. Adapted from AAF/CIF Cross-Country Coaching Manual, Amateur Athletic Foundation of Los Angeles, 1994.

4 Training Plan 5 Parts: Our training plan will be simple and our main goal is to run for strength. We will break it down over 5 parts or 5 week increments to cover our 25 week season. Our season will start on May 15 th and end on November 6 th. We will always include our warm up and cool down routine of flexibility and stretching exercises and running drills. There will be a summer running incentive program and we will electronically keep track of all miles run using our team s training website ( Part 1: Early - Just Run: This part starts in May and continues into June. This is when we get use to training and/or we just run to increase daily and weekly miles. We want our runner s to get use to running up to 6 days a week. The amount of running is determined by experience and what you have done the previous season. We have an outline for 2 training groups: A = new, 1 st and 2 nd year runners and B = 2 nd, 3 rd and 4 th year runners. The running will be steady over medium distances. We will just run! No tempo running, no hill running, no interval training, etc. and no races. Part 2: Build Specific Run: This part starts in June and continues into July. We will run or train to build daily and weekly miles. The running will be steady over medium to long distances and for most days we will still just run, however some days will be more specific and based on distance and time. For example, 6 miles in 36 minutes ( 6 minutes per mile pace) or 8 miles in 64 minutes ( 8 minutes per mile pace). No hill running, no interval training, etc. and no races. We will also start to add running strides at certain times on certain days. We will also try to add circuit and/or core training. Part 3: Transition Variable Run: This part will start in July and continue into August. We will maintain daily and weekly miles and the running will be steady over medium to long distances. The miles to run will be specific like in part 2 and we will start to add some hill running and tempo running. For example, medium run with hills and hills will be run faster than training pace, long run with tempo segments of 3 to 5 minutes faster than training pace done 3 to 5 times during the run. We will continue with strides on certain days and with any circuit and/or core training started in part 2.

5 Part 4: Strength Aerobic Run: This part will start in August and continue into October. This will be the start of school and daily mandatory practice. This is when our training will be based on distance, time and performance. Groups will be organized by level of training and based on performance times or race times. We will continue to maintain daily and weekly miles, but more importantly we will adjust to allow for more work days and race days. Training will include hill running, tempo running, repetition running, interval running and we will compete or race. The running is controlled and will be based on time or pace for certain distances. We will make adjustments, if necessary, to guard against injury! Part 5: Speed Anaerobic Run: This part will start in October and continue into November ending with our State Championship! We will start to decrease daily and weekly miles and start to add speed training based on race performance. Most of our running will be very similar to part 4, but some training will shift to the track on certain days later in the season for repetitions and intervals. We want our fastest race to be at Region and State! Warm up and Cool down: This is our routine for warming up and cooling down. The time spent warming up or cooling down can vary depending on the planned running for each day. We will expect this routine to be done by the runners before and after races or meets. Routine: 1. Easy running 5 to 15 minutes together. 2. Flexibility Stretches 5 to 15 minutes - movement - neck, arms, waist, knees, ankles, and shins, sit and reach, hurdle, butterfly, sit and twist, knee to chest, standing side lunge, standing forward lunge, standing quad and standing lower leg. 3. Running drills 5 to 10 minutes can include form walking, form skipping, high skipping, jogging butt kicks, running high knees, lunges, side lunges, carioca and running quick feet. 4. Running Strides 2 to 5 minutes together.

6 Circuit Training: Our circuit training will be specific for cross-country running to help increase good running form and mechanics. The calisthenics type exercises are done one after another with little rest. We will complete the entire routine 1 to 3 times. Sample Circuit: Push ups Sit up crunches Pull ups Standing long jump Lunges Medicine ball tosses Box step ups (6-18 ) Hurdle (walk) Low to moderate intensity Will gradually build during summer and early season Support strength development, rhythm, and form Will reduce intensity or stop toward end of season Strength Training: Our strength training will be specific for cross-country running to help increase good running strength and form. The exercises will be done safely and we will focus on form. Our lifting exercises will be done with low to moderate weight and medium to high repetition. We will complete the entire routine 1 or 2 times. Sample lifting routine: Bench press Pull ups Arm curl Military press Dips Low to moderate intensity Will gradually build during summer and early season Support strength development, rhythm, and form Will reduce intensity or stop toward end of season

7 Core Training: Our core training will be specific to cross-country running to help increase and maintain overall body strength, stability and balance. The exercises will be done safely and we will focus on form. We will train the abdominal, oblique and erector muscles, which are at the core of most strength and power movements, vital to long distance running. Sample core routine: Prone core plank Side plank Elbow-to-knee twisting crunch Reverse crunch Double leg hops Summer Training: We will voluntarily meet and run together 6 days per week. Please make sure to use our training log to keep track of what you run and when ( You will have to use the log to qualify for the t-shirt, summer running incentives. The t-shirt incentives will be given to those running a certain number of designated miles. Our runners should check with Coach Alex Holmgren to set up with our team account. Summer Practice and Plan We will meet as a team 4 days per week throughout the summer. The days that we meet are Monday, and Friday at KM and Wednesday and Saturday at AP. The week of June 6 th we will meet 8:00AM. Starting the week of June 13 th we will meet at 5:45PM on Monday, Wednesday and Friday and at 9:30AM on Saturday. This will be the schedule for the rest of the summer. The first official day of practice at the start of the season will be Monday, August 8 th. All runners will be instructed on what to do and what plan to follow according to their running experience. Our training plans will also be designed according to running experience. Please check this website daily for changes, cancellations or additions to summer practice plans based on participation, weather and other possible circumstances.

8 Summer Training Goals: 1. Stay healthy! 2. Consistent training-same time, day to day and week to week. 3. Train together as much as possible! Need: New running shoes, correct running clothes, water bottle and running stop watch to wear on your wrist! Driving Directions to Practice Areas: These are directions to practice areas from Allatoona High School. KM Battlefield - Trail (KM). Turn left out of main drive from school onto Dallas-Acworth Highway (Hwy 92). Turn left onto Old Stilesboro Rd. Continue on Old Stilesboro Rd to stop sign at County Line Rd. Turn left onto County Line Rd and continue to stop sign at Mars Hill Rd. Turn right onto Mars Hill Rd, continue until stop light at Dallas Hwy. Turn left onto Dallas Hwy and continue until Cheatham Hill Monument entrance on the right. Turn right into park and continue until parking area. Army Corp Property (AP). Turn left out of main drive from school onto Dallas-Acworth Highway (Hwy 92). Go to first road on left and turn left onto Old Stilesboro Rd. Turn left into parking area on Old Stilesboro Rd.

9 Season Practice and Plan We meet for practice 5 to 6 days per week during the season. All of our meets are usually run on Saturday, with very few meets run during the week. Our training practice routine is listed below explaining what we are doing and where. Also listed is an approximate end time for practices for pick up purposes. Our practices will always end at school even when training takes place in another location. When training in another location runners are required to travel with team on the bus. Runners will need permission to drive to or be picked up early from practice location. Runners will be placed in one of two training groups by coaches and runners could change groups throughout the season. Day Group Type of Run Location End Time Monday 1 HR, LR KM 6:30P 2 HR, LR AH 5:45P Tuesday - AM Both ST, ER AH 7:45A - PM Both ER, RR AP 5:45P Wednesday Both TR, IR AH 5:45P Thursday - AM Both ST, ER AP 7:45A - PM Both ER, RR AH 5:45P Friday Both ER+S AH 5:45P Saturday Both Race Schedule Schedule Sunday Both LR, ER On own On own