Distance TrainingDistance Training

Athletic Development so distance runners Athletic Development so distance runners become Complete Track and Field Athletesbecome Complete Track and Field Athletes

By Jason SaretskyBy Jason SaretskyThe William W. “Bill” McCurdyThe William W. “Bill” McCurdy

Director of Track and Field/Cross CountryDirector of Track and Field/Cross Country

My BackgroundMy Background

Middle-distance runner trained with the basicsMiddle-distance runner trained with the basics Moderate level of success, particularly at the Ivy Moderate level of success, particularly at the Ivy

League levelLeague level Coaching career included stops at Columbia, Iona Coaching career included stops at Columbia, Iona

and now Harvardand now Harvard BA in Psychology, Masters in Exercise Physiology, BA in Psychology, Masters in Exercise Physiology,

MBA in Management but most importantly, an MBA in Management but most importantly, an open mind to always learnopen mind to always learn

My Coaching PhilosophyMy Coaching Philosophy

Coaching is about relationshipsCoaching is about relationships Development takes time, patience and hard workDevelopment takes time, patience and hard work Individual progress will result in team successIndividual progress will result in team success There is no substitute for hard workThere is no substitute for hard work Academic and athletic success can and must go hand-in-Academic and athletic success can and must go hand-in-

handhand Personal attention to detail is essential in every facet of Personal attention to detail is essential in every facet of

the programthe program The lifestyle and sacrifices required to be a successful The lifestyle and sacrifices required to be a successful

student are the same as being a successful athletestudent are the same as being a successful athlete Enjoying the pursuit of the goal is ultimately more Enjoying the pursuit of the goal is ultimately more

important then the goalimportant then the goal

Coaching/TeachingCoaching/Teaching Establish a work ethic and discipline laying a Establish a work ethic and discipline laying a

foundation for future success in any endeavorfoundation for future success in any endeavor Implement a stretching routine to prevent injury Implement a stretching routine to prevent injury

and improve performanceand improve performance Develop current talent through a long term Develop current talent through a long term

training programtraining program Emphasize academic and athletic success go Emphasize academic and athletic success go

hand-in-handhand-in-hand Build trust and strengthen relationships with all Build trust and strengthen relationships with all

team membersteam members Encourage everyone to learn from each otherEncourage everyone to learn from each other

My Specific Training Philosophy has My Specific Training Philosophy has Evolved over the last Eight YearsEvolved over the last Eight Years

– Back in 2006Back in 2006 Goal setting is important; enjoying the pursuit of the Goal setting is important; enjoying the pursuit of the

goal is paramountgoal is paramount Aerobic strength builds speedAerobic strength builds speed Consistent training with an emphasis on mileage Consistent training with an emphasis on mileage

develops an increased aerobic capacitydevelops an increased aerobic capacity Strides should be done throughout the year, two or Strides should be done throughout the year, two or

three times per week; translating strength into speed three times per week; translating strength into speed

Active isolated stretching reduces the risk of injury Active isolated stretching reduces the risk of injury while improving performance by increasing flexibilitywhile improving performance by increasing flexibility

Sample Training Plan for a Male Sample Training Plan for a Male running 80mi/wk (circa 2006)running 80mi/wk (circa 2006)

DayDay Daily routineDaily routine MilesMiles

MonMon am 4 mi easy pm 8 mi easy followed by 8x100m am 4 mi easy pm 8 mi easy followed by 8x100m stridesstrides

1212

TueTuess

warm-up 3 mi, 6mi tempo @ 80% effort, 3 mi cool warm-up 3 mi, 6mi tempo @ 80% effort, 3 mi cool downdown

1212

WedWed am 4 mi easy pm 8 mi easy followed by 8x100m am 4 mi easy pm 8 mi easy followed by 8x100m stridesstrides

1212

ThurThur am 4 mi easy pm 10 mi moderate pace followed am 4 mi easy pm 10 mi moderate pace followed by 4x200m stridesby 4x200m strides

1414

FriFri warm-up 3 mi, 10x400m hill work, 3 mi cool downwarm-up 3 mi, 10x400m hill work, 3 mi cool down 1111

SatSat 5 mi easy 5 mi easy 55

SunSun 14 mi long run14 mi long run 1414

Same Athlete running 80mi/wk but in Same Athlete running 80mi/wk but in 20142014

DayDay Daily routineDaily routine MilesMiles

MonMon am 1mi of Speed WU + sprint drills and strides, am 1mi of Speed WU + sprint drills and strides, max velocity 6x30m fly’s, followed by max velocity 6x30m fly’s, followed by Proprioception Drills then 3mi CD pm 8 mi easy Proprioception Drills then 3mi CD pm 8 mi easy followed by med ball circuitfollowed by med ball circuit

1212

TueTuess

warm-up 3 mi, 6mi tempo @ 80% effort, 3 mi cool warm-up 3 mi, 6mi tempo @ 80% effort, 3 mi cool downdown

1212

WedWed am 1mi of Continuous WU + Olympic lift, pm am 1mi of Continuous WU + Olympic lift, pm Hurdle WU 8 mi easy followed by 8x100m strides Hurdle WU 8 mi easy followed by 8x100m strides and hurdle mobility circuitand hurdle mobility circuit

1212

ThurThur 14mi medium long run14mi medium long run 1414

FriFri warm-up 3 mi, 10x400m hill work, 3 mi cool downwarm-up 3 mi, 10x400m hill work, 3 mi cool down 1111

SatSat 5 mi easy followed by an aerobic circuit5 mi easy followed by an aerobic circuit 55

SunSun 14 mi long run w/ last 4 miles progressing from 14 mi long run w/ last 4 miles progressing from 5:50-5:20 pace5:50-5:20 pace

1414

Key ChangesKey Changes

Think more like a sprint coachThink more like a sprint coach Still running 80miles per week, but now also Still running 80miles per week, but now also

getting in:getting in:

– Max velocity workMax velocity work– Olympic liftOlympic lift– Proprioception workProprioception work– Hurdle mobility circuitHurdle mobility circuit– Aerobic circuitAerobic circuit– Various sprinter type warm-upsVarious sprinter type warm-ups

ResultsResults

Less injuriesLess injuries Men’s team qualified for XC NationalsMen’s team qualified for XC Nationals Individual placed 3Individual placed 3rdrd at NCAA’s, top American, at NCAA’s, top American,

behind Cheserek and Kithukabehind Cheserek and Kithuka Had another senior who qualified for Nationals in Had another senior who qualified for Nationals in

all three seasons (one of only 8 to do so)all three seasons (one of only 8 to do so) Had a sophomore break 14min and qualify for Had a sophomore break 14min and qualify for

Eugene (one of only 6 underclassmen in the 5k)Eugene (one of only 6 underclassmen in the 5k) Team poised for an even better year in 2014-15Team poised for an even better year in 2014-15

Designing a ProgramDesigning a Program

Rest and recovery are still critical, but realizing different Rest and recovery are still critical, but realizing different energy systems and types of stimulus can recover while energy systems and types of stimulus can recover while others are being workedothers are being worked

Planning the program with the idea of developing a Planning the program with the idea of developing a complete athletecomplete athlete

Keep in mind the most important races of the season and Keep in mind the most important races of the season and what are the attributes you want your athlete to have for what are the attributes you want your athlete to have for those racesthose races

Patience, patience, patiencePatience, patience, patience

Questions?Questions?