The Training Model for High School Cross Country

OctoberScott Christensen

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Scott ChristensenScott Christensen

• Stillwater, Minnesota, head coach Stillwater, Minnesota, head coach for 30 years.for 30 years.

• 1997 National High School 1997 National High School Champions (Champions (The HarrierThe Harrier).).

• Four Stillwater alumni have Four Stillwater alumni have broken 4:00 in the mile since broken 4:00 in the mile since 2003. 2003.

• Fourteen year USATF Level 2 Fourteen year USATF Level 2 Lead Instructor in Endurance.Lead Instructor in Endurance.

• USA World Cross Country Team USA World Cross Country Team Leader 2003 and 2008.Leader 2003 and 2008.

Scientific Principles and Training Theory

October

• Four 9 day microcycles that lead to the most important meet of the year.

• A time of few, but important meets.

• All training components positioned in the training cycles but volume is decreasing.

• Peaking occurs over last 2 microcycles.

• The races provide some of the strongest aerobic stimulus.

Training Theory

• A philosophical and practical shift from Specific Preparation training in September to Pre-Competitive stimuli over first two October cycles.

• A philosophical and practical shift from Pre-Competitive to Competitive stimuli over last two October cycles. This is called tapering, and should lead to a peak performance.

Pre-Competitive Stimuli

A switch from efficiency work prompted by interval recovery stimuli to capacity work prompted by repetition running stimuli.

Intervals v. Repetitions

Intervals Repetition Running

Focus Rest Work

Recovery Incomplete Near Complete

Intensity High Very High

Work Length Fraction of Race

Near Race Distance

Total Volume Varies with Rest

= or > than Race Distance

VO2 max During Taper Period?

“Runners who reduce their training by about 50-60% for 15 to 21 days show no loss in VO2 max or related aerobic performance”.

David Costill Ph D

Tapering Study(Wilmore and Costill 2004)

A 7-Day Taper Period

0

2

4

6

8

10

12

1 2 3 4 5 6 7

Day

Trai

ning

Dis

tanc

e (k

m/d

)

Tapering Study(Wilmore and Costill 2004)

Effect of a 7-Day Taper on 5-km Time Trials

Pre TT-Control Post TT-Control Pre TT-Taper Post TT-Taper900

920

940

960

980

1000

1020

1040

Sample Groups

Tim

e (s

)

Taper v Non-Taper Training

Taper Non-Taper

Frequency 80% 100%

Perceived Intensity

80-100% 60-80%

Volume 50-60% 100%

Recovery 90-100% 40-60%

Strength Indicators

95-100% 60-80%

Sleep Studies and Regeneration(Van Clauter et al, 2004)

0%5%

10%15%20%25%30%35%40%

Percentage of Occurrence

control any 8hours

"awake"(7-8)

"asleep"(7-8)

Sleep Variable

Incidence of URTI

Physiological Adaptations

Examples of desired adaptations in a well-trained distance runner during tapering:

1. Cortisol production decreases.2. Testosterone secretion increases.3. Testosterone/cortisol ratio increases.4. Erythrocyte volume increases.5. Hemoglobin concentration increases.6. Hematocrit percentage increases.

Specific Workouts

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October: Microcycle #1 of 4October: Microcycle #1 of 4

• Day 1: 7 mi RRDay 1: 7 mi RR• Day 2: 4.5 mi TR + Day 2: 4.5 mi TR + • Day 3: 6 mi RR Day 3: 6 mi RR • Day 4: 5 x 1000 meters at VODay 4: 5 x 1000 meters at VO22 maxmax pace + pace +• Day 5: 7 mi RRDay 5: 7 mi RR• Day 6: 8 mile LR (short) Day 6: 8 mile LR (short) • Day 7: 6 mi RRDay 7: 6 mi RR• Day 8: 10 x 400 (grass) Intensive Tempo +Day 8: 10 x 400 (grass) Intensive Tempo +• Day 9: 7 mi RRDay 9: 7 mi RR

60 miles this microcycle60 miles this microcycle

Micro 1: Recovery Runs (RR)

• This microcycle emphasizes recovery, regeneration, and the last % of aerobic development. No races this cycle.

• Intensity is 70% of VO2 max pace.• Extent of run Day 1, Day 5, and Day 9 is 7

miles. Use variation in course selection.• Extent of run Day 3 and Day 7 is 6 miles.

Mix loop courses with out and back.• Body core work after the recovery runs.

Micro 1: Tempo Run (TR)

• 2 mile active warm-up and many strides.

• Extent of run is a fair course of 4.5 miles.

• Intensity is based on a % of date VO2 max pace as it relates to individual LT pace. Handicap the effort by groups leaving each minute.

• 2 mile easy cool down, elevate, and stretch lightly.

Micro 1: VO2 max Day

• This will be the last of the developmental aerobic capacity workouts.

• 2 mile active warm-up.• Extent of work is 5 x 1000 meters.

Intensity is maximum aerobic capacity effort based on comparative tables. Record all times.

• Work time = Recovery time• 2 mile cool-down. Elevate and stretch.

Micro 1: Long Run (LR)

• Intensity is 70% of VO2 max date pace.

• Duration is usually = .155 x microcycle mileage. Running 1.5 miles short this micro to promote regeneration.

• Light stretch.

• Extent of LR in the micro is 8 miles.

• Spend about 15 minutes stretching after the run.

Micro 1: Special Endurance 2

• 2 mile active warm-up.

• Several very fast strides.

• Extent of work is 8 * 350 meters at near max effort, barefoot on the grass.

• Recovery is 3 minutes.

• Time goal is fast. Continue to develop a strong toe-off at this velocity.

• 2 mile jog.

Micro 1: Intensive Tempo

• Special Endurance 2 done as Intensive Tempo barefoot on grass this microcycle.

• 2 mile active warm-up with several strides.• Wheel off 400 meters and set cones.• Extent of work is 10 x 400.• Recovery is 2 minutes between bouts of work.• Intensity is 85% of their PR 400 + 3 seconds.• 4 mile recovery run cool down.

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October: Microcycle #2 of 4October: Microcycle #2 of 4

• Day 1: 3 mi RR, Race PreparationDay 1: 3 mi RR, Race Preparation• Day 2: Race (Conference Meet) Day 2: Race (Conference Meet) • Day 3: 6 mi RR Day 3: 6 mi RR • Day 4: 5 x 300 +, Special Endurance 1Day 4: 5 x 300 +, Special Endurance 1• Day 5: 6 mi RRDay 5: 6 mi RR• Day 6: 2 mi TT @ VODay 6: 2 mi TT @ VO22 maxmax pace + pace +• Day 7: 6 mi RRDay 7: 6 mi RR• Day 8: 8 x 400 +, Special Endurance 2Day 8: 8 x 400 +, Special Endurance 2• Day 9: 8 mi LR Day 9: 8 mi LR • 48 miles this microcycle48 miles this microcycle

Micro 2: Recovery Runs (RR)

• The recovery runs this cycle are shorter which is reflective of a drop in total volume

• Intensity is 70% of VO2 max pace.

• Extent of run Day 1 is an easy 3 mile jog to prepare for Conference Meet. Encourage on an individual basis other aspects of race prep.

• Extent of run Day 3, Day 5, and Day 7 is 6 miles.• Body core work after the recovery runs.

Micro 2: Special Endurance 1

Think like a sprint coach today.

• 2 mile active warm-up.• Several very active strides.• Extent of work is 1 set of 5 x 300 meters on the track.• Recovery is incomplete at 5 min between bouts of

work• Intensity is individual 400 PR value multiplied by .77.• 2 mile jog recovery. Elevate.

.

Micro 2: VO2 max Day

• VO2 max pace needs to be a part of every microcycle. A 2 mile test is an excellent workout and yields data for later.

• Extent of work is 2 miles. Intensity is maximum effort. Record all times.

• Use a route that is safe, fast, and fair.

• 2 mile warm-up. Fast strides.

• 2 mile cool-down. Elevate and stretch.

Micro 2: Special Endurance 2

• 2 mile active warm-up. Race day warm-up.• Several very fast strides.• Extent of work is 8 * 400 meters at near max

effort on the track.• Recovery is 3 minutes between.• Intensity is ~5 seconds faster than PRESENT

DAY 1600 pace derived from Comparison Effort Table, using recent 2 mi TT values.

• 2 mile jog. Elevate and stretch.

Micro 2: Long Run (LR)

• Intensity is 70% of VO2 max date pace.

• Duration is usually = .155 x microcycle mileage.

• Light stretch.

• Extent of LR in the micro is 8 miles.

• Spend about 15 minutes stretching after the run.

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October: Microcycle #3 of 4October: Microcycle #3 of 4

• Day 1: 8 x flying 30 meters + Day 1: 8 x flying 30 meters + • Day 2: 4 mi TR + Day 2: 4 mi TR + • Day 3: 5 mi RR Day 3: 5 mi RR • Day 4: 3 x 300 +, Special Endurance 1Day 4: 3 x 300 +, Special Endurance 1• Day 5: 5 mi RRDay 5: 5 mi RR• Day 6: 3 mi RR (Race Preparation)Day 6: 3 mi RR (Race Preparation)• Day 7: Race (Section Meet)Day 7: Race (Section Meet)• Day 8: 3 x 500 +, Special Endurance 2Day 8: 3 x 500 +, Special Endurance 2• Day 9: 6 mi LR (short) Day 9: 6 mi LR (short)

45 miles this microcycle45 miles this microcycle

Micro 3: Recovery Runs (RR)

• The recovery runs this cycle are even shorter than last cycle .

• Intensity is 70% of VO2 max pace.

• Extent of run Day 6 is an easy 3 mile jog to prepare for Section Meet. Encourage on an individual basis other aspects of race prep.

• Extent of run Day 3 and Day 5 is 5 miles.

Tapering Period: Aerobic and Anaerobic Stimulus Guide

Aerobic Energy System

Anaerobic Energy System

Target Aerobic Enzymes

Anaerobic Enzymes

Frequency Every 96 Hours Every 72 Hours

Modality Continuous Runs

Repetition Runs

Extent of Work >20 minutes 3-5 minutes Total

Intensity 70-85% of

VO2 max

92-100% of Max Effort

Micro 3: Tempo Run (TR)

• 2 mile active warm-up with many strides.

• Extent of run is 4 miles.

• Intensity is based on 85% of date VO2 max Handicap the effort by groups leaving each 30 seconds.

• 1 mile easy cool down, elevate, and stretch lightly.

Micro 3: Special Endurance 1Think like a sprint coach in regard to extended recovery today.

• 2 mile active warm-up.• Several very active strides.• Extent of work is 1 set of 3 x 300 meters on the track.• Recovery is complete at 12 min between bouts of work• Intensity is individual 400 PR value multiplied by .75.• 1 mile jog recovery. Elevate.

.

Micro 3: Special Endurance 2

Today will have the longest anaerobic recovery periods of the season.

• 2 mile race day warm-up, many strides.

• Extent is 3 x 500 meters on the track.

• Recovery is near complete at 15 minutes between.

• Intensity is individual PR 400 value x 1.29.

• 1 mi cool-down. Elevate and strtch.

Micro 3: Long Run (LR)

• Intensity is 70% of VO2 max date pace.

• Duration is usually = .155 x microcycle mileage. This cycle is short by 1.5 mi.

• Light stretch.

• Extent of LR in the micro is 6 miles.

• 15 minutes stretching/elevating after the run.

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October: Microcycle #4 of 4October: Microcycle #4 of 4

• Day 1: RestDay 1: Rest• Day 2: 4 x 40 sec runs/grass +, Special Endurance 1 Day 2: 4 x 40 sec runs/grass +, Special Endurance 1 • Day 3: 4 mi RR Day 3: 4 mi RR • Day 4: 2 x 600 +, Special Endurance 2Day 4: 2 x 600 +, Special Endurance 2• Day 5: 5 mi RRDay 5: 5 mi RR• Day 6: 2 mi RR (Race Preparation)Day 6: 2 mi RR (Race Preparation)• Day 7: Race (State Meet)Day 7: Race (State Meet)• Day 8: 5 mi RRDay 8: 5 mi RR• Day 9: 7 mi LR Day 9: 7 mi LR

40 miles this microcycle40 miles this microcycle

Micro 4: Recovery Runs (RR)

• These runs serve as a small stimulus to the aerobic system while promoting recovery.

• Intensity is nice and easy.• Extent of run Day 5 and Day 8 is an easy 5 mile

jog. Day 4 is the same at 4 miles. • Extent of run Day 6 is a 2 mile shake-out run in

preparation for State. Encourage on an individual basis other aspects of race prep.

Micro 4: Special Endurance 1

• Active 2 mile warm-up with several strides.

• Extent of work is 4 x 40 second coned loop run barefoot on flat grass.

• Recovery is 6 minutes between bouts of work.

• 1 mile jog cool-down.

• Stretch lightly and elevate.

Micro 4: Special Endurance 2

• Active 2 mile warm-up with several strides.

• Extent of work is 2 x 600 meters on track.

• Recovery is near complete at 16 minutes between bouts of work.

• Guard against too much intensity.

• 1 mile jog cool-down.

• Stretch lightly and elevate.

Micro 4: Long Run (LR)

• Intensity is 70% of VO2 max date pace.

• Duration is usually = .155 x microcycle mileage.

• Light stretch.

• Extent of LR in the micro is 7 miles following the State Meet.

• 15 minutes stretching/elevating after the run.

State Meet Suggestions

• Treat it like any other meet even if you know it is not.

• Resist over-coaching during the week of State.

• Continue aerobic and anaerobic stimulus with just enough work.

• Keep the day before and the day of the meet under your control.

October Training Summary

Points of Emphasis:

1. Races are the main focus.

2. Athletes are training to race, not training to train.

3. Staying healthy and strong are crucial.

4. The State Meet should not be the end. Consider The Nike or Footlocker races for your team

5. Make October training so interesting that the athletes never want it to end.