Check out this kettlebell circuit that we use with our high school crew at Rapid City Stevens. Enjoy!
Training-wise, this is the most boring cycle simply because races and being fresh for races takes priority. I we gradually release the strength training and move back to general strength with some med-ball "stuff" mixed in. We include a couple of fast hill sessions to bridge strength with the speed and endurance work we do on the track and roads.
Additionally, we mix longer 1k's and 800's with shorter 300's and 200's. We've done all of these types of training in isolation, but the combination of these seems to bring about speed-endurance. Really, we're just mixing 10k and mile pace (1k/300) and 5k and 800 pace (800/200) to achieve a workout that feels somewhat like a race (sustained, fast and sometimes unpredictable).
Now the million dollar question....
This is the meat of the season- weeks 5-8. Training narrows slightly towards race-type intensities and races begin. This cycle includes the first meets of the season, which is an additional stress in and of itself. It's pretty common for athletes not to perform as well as you think they might; the density of intensity is closer and sessions become more intense so real recovery might not happen for kids training a little over their heads. With some fitness testing (races) during this cycle- it's usually pretty easy to identify athletes who are crossing line and maybe not getting a huge return on their work.
This cycle gets us ready for a few good, textbook VO2 workouts + some speed-endurance sprinkled in; the fast 100's and 150's mixed into the 300/150 workout help with this transition. Threshold training will serve as a way to recharge the aerobic engine in the next cycle where we'll have two main races: Howard Wood and the State Track Meet.
M- 5-7 Mi+ 6x8sec HS & Strength
T- 20 min Tempo Run @ 80%
W- 40 Min Recovery Run
Th- 30 Min + Dynamic WU
F- West River (1600 + 4x400)
S- 70-80 Minutes @ 60-65%
M- 30 min Easy + DWU
100-80-60-40 @ 800>Max
20 Min Easy + IPR
T- 5-6x 400m Hills w/ Surge
W- 30/40 Min Easy
Th- 30 Min + DWU
F- Queen City (Varied)
S- G: 8-10 Mi; B: 9-11 Mi @ 60-65%
M- 5-6x1k @ LT>5k + Strength
T- Recovery (30/40)
W- AT Run 45-50 min
Th- AM: 30/ PM: 20 min @ LT (80-85%) + Strength
F- 4-5 Miles Easy
S- 5-6x(300/150) @ Mile/800 paces & goal paces
M- 30 Min Easy + Dynamic Warm-Up
T- 3200m (VO2)
W- 30/50 min Easy
Th- 30 Min Easy
F- Scottsbluff (Under-distance double)
S- 40 Min Out @ 60% vVO2/ Run back @ 65-70% vVO2
Below, you'll find an outline of weeks 3 and 4 of the 2016 Track and Field season.
Week #4 was a recovery week that included a 20% drop in mileage. Since we didn't race, we included a third workout for the week, a fartlek at self-selected intensities. Adding a third workout strayed from our usual pattern of:
Day 1: Hard/Moderate
Day 2: Recovery
Day 3: Easy + Stuff that makes good athletes
Day 4: Hard/Moderate
...but it seemed like the right choice at the time. If everyone falls apart this, then it was probably the wrong choice. However, our only real workout this week is a 20 minute tempo run, so it's my hope that we're all standing my the meet on Friday.
Week #3 of 13
M- AM/PM Acceleration Maintenance (5x8 sec HS) + GS Circuit
T- 5-7x800’s @ ~90% vVO2 + IPR
W- Recovery + Strength Training
The following is a 2-week stretch of training for the high school team I coach. These were the first two weeks of official, structured practice. Any given microcycle (which usually take between 10-14 days to complete) will include the following elements, each of which transform, evolve and change direction as the year progresses:
There is no Secret.
“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most un-profound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials.”
― John L. Parker Jr., Once a Runner
This common practice in middle school and high school Track and Field can be used for a whole host of different purposes, but are your athletes truly ready to double in a meet?
Registration is now open for the Mighty Miler Running Club for kids entering Kindergarten through 2nd Grade and 3rd Grade through 5th Grade. The Middle School Milers Running Club, which is designed for 6th, 7th & 8th graders that want to prepare for the fall Cross Country season, is conducted three times per week for 8 weeks.
Each club session is devised of developmentally appropriate activities, games and skill development which will give children the tools to have long-term success and enjoyment in the sport. Training items such as stamina, speed, balance, mobility and even strength are sprinkled through games and activities.
The Mighty Miler clubs are held once per week and are split into two different sections:
Grades K-2: FUNdemental Group
Tuesdays (June 7, 14, 21, 28, July 5, 12)
Grades 3-5: Learn to Train Group
Thursdays (June 9, 16, 23, 30, July 7, 14)
The Middle School Milers club is an 8-week Base Phase that includes three, 90 minute sessions per week.
8 Week Cross Country Base Phase Training
June 6th- July 29th
All Sessions @ Sioux Park
(meet under the shelter by the soccer fields/track)
Open to any student entering 6th-8th Grade
For more details, please contact
Phone- (605) 645-9820
Would you give your child 15 ml of Tylenol when only 5ml is recommended?
CS4L Stage II: FUNdementals
The previous blog relayed the Canadian Sport for Life exercise and sport recommendations for kids 0-6. Today's information-sharing from the CS4L pertains to children ages 6-9.