Jim Boughton - Dubuque Senior
We start with some speed work right from the beginning, with 200's to 400's at race pace, but with long rest intervals.
As the season progresses, we'll do repeats in sets of 2 to 4, then progress to regular intervals.
We will only do this once a week for the first month or so, the rest of the training is similar to Cross Country. We want to build a good base for a demanding season.
Because we race on Tuesdays and Fridays, the days in which we do our toughest workouts will be different.
If we have a Friday meet only, we'll do our toughest workout on Monday.
If we have a Tuesday meet only, we'll do our toughest workout on Friday.
We'll also do a "semi-tough" workout on the Monday before a Tuesday Meet.
I've found that if you rest too much before an early-week meet, runners are often sluggish and won't perform as well.
If we race on both Tuesday and Friday, we don't try to do a "super-tough" workout that week.
We will do a "semi-tough" workout on Monday, a distance run with some strides on Wednesday, and light on Thursday.
We encourage a Saturday long run (we have meets almost every Friday) but do not have a scheduled practice.
We divide our distance runners into middle-distance(800/1600) and distance (1600/3200).
Our distance workouts will be different, because track has higher speed demands.
Some examples of mid-to-late-season workouts we'll do during track:
All are preceded by a good warm-up, and all end with a cool-down jog.
For Rookie Runners:
4 to 6 x 400 (200 jog) at 1600 pace, 2 sets of 2 x 200 at 800 race pace (45 seconds between reps, 5 minutes between sets)
4 to 6 x 300 (100 jog), 3200 pace, 2 to 3 x 400 (100 jog), 1600 pace, 2 to 3 x 150 (walk back) 800 pace
For Veteran Runners:
2 or 3 sets of 3 x 200 at 800 pace (45 seconds recovery between reps., 5 minutes between sets) 3 x 150 at 400 pace (for 800 specialists)
2 x 1000, 400 jog at 3200 pace, 2 x 600, 200 jog at 1600 pace, 2 x 200, 100 jog, at 800 pace
5 x 200 at 1600 pace, 100 jog, after last 100 jog, run 300 all-out. After a 10 minute rest, do 3 x 200 as described above. (Good for 800/1600 runner)
8 x 300 at 3200 pace, 100 jog, then do the 6x200/1x300 described above. (good for 1600/3200 runner)
Examples of "semi-tough" workouts we'd do on the Monday before a Tuesday Meet:
2 sets of 2 x 200, 800 race pace with 45 seconds rest, finish with 2 to 4 mile run
3 x 300, 3200 pace (100 jog) , 3 x 200, 1600 pace (100 jog), easy 20 minute run
3 x 150 fast stride, 4 mile run with a 2 mile anaerobic threshold run in middle.
2 to 4 laps of (200 threshold/200 race pace), 2 x 150 800 pace, easy 20 minute run.
Scott Conway - Bettendorf
Track I fashion my season a little differently.
I believe track is purely a speed sport even for the 3000.
I increase the intensity of the intervals. They are typically at race pace or slightly faster.
I also do a lot of cut down 200's or 400's.
The first set is slower than race pace the middle one or two are at race pace and the last set is always faster than race pace.
I vary my intervals more.
Rather than just 400 we'll do anything from 800's down to 150's.
Timm Lamb - Ft. Madison
With our distance runners our philosophy does not change very much. The only major
difference may be that our distance runners become concerned wit pace and faster workouts
then during x-c.
Randy Fahr - Eldora New Providence
Much of the same ideas are used in 1600 and 3200 race preparation. The season for us is around 13 weeks long, and we break that roughly into 3 phases. The 4 weeks up to Dickinson are the base portion. The next 5 weeks are a blend of base and stamina, and the last 4 weeks are a blend of stamina, speed, and taper. We lift weights twice a week all season, but adjust the leg lifts to higher rep / less weight for the distance group at mid season. I also believe in varying the races kids are in as often as possible, and many times only run kids in one or two races. We
only run the 3200-1600-800 triple with experienced kids, and even then only if its necessary for the team and it fits into our training.
Early phase - Track:
The first two weeks are used to get running again, and we have a long run day, and a threshold training day. About the 3rd week we throw in some 1200’s and/or long ladders. We bring the pace down slow as we do in cross country. If the weather is good we may do some pace 400’s in the 4th week. We also try to keep it fun and different early, and may use continuos hand-offs or competitive relays in place of repetitions.
Middle phase - Track:
We stick with one long run per week, and start hitting the strides at the end of each practice. We continue to work pace 400’s, but up the pace. We do allot of 200 through 800 reps, and many of our workouts are of this type:
2 to 3 mile warm-up, 2x600 at race pace, 4 to 6x200 at goal pace,
2 mile warm down, 6x100 strides, stretch.
We start to have more meets now, but train through most of them. Again, we are experimenting with race plans and strategy.
Late phase - Track:
We still run long [but not as long] once a week, and we really start using strides as a big part of the workout. Just like cross country we emphasize being strong, building into races or workouts, and working as hard as we can without straining. We still do some pace 400 workouts [60 to 90 sec rest] , but now do allot of 200’s and shorter ladders. We rarely train through meets now.
Glenn Daniels - Indianola
Philosophy for track: speed kills. It kills anyone who doesn't have any!
We definitely do much more speed and race pace work during the spring season. I stress to the distance runners that the spring is the time to build the leg speed, the summer is for the aerobic capacity. Those runners that will be dropping down to the 800s will definitely be doing lots of speed work. (400, 300, 200 at quick pace, little rest)