Endurance Training Insights
Discover a comprehensive guide to year-round training for cross country and distance running by Greg Coplen. Learn about the importance of rest, recovery, and gradual progression in training. Get valuable insights into sample training sessions for mid to late summer. Explore training zones, paces, and terms to optimize your performance and improve endurance levels.
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Presentation Transcript
Year Round Training Overview Greg Coplen Chap XC & Distance
THE TRAINING BREAK/TRANSITION Be patient as a coach Week 1-Rest, Netflix binge, eat ice cream, be home, sleep, don t do anything Don t try to rush the process Take care of your own well-being Week 2-Easy XT, get 2-3 easy runs in Don t look at what other programs are doing Week 3-Easy XT, get 4-5 easy runs in Talk, talk, talk to the kids about the need for rest and recovery (mentally and physically) Week 4 thru 6-Normal training resumes, Easy to moderate mileage + strides + 1-2 progression runs weeks 5 & 6 Communicate the need for rest & recovery with the parents!
Sample Training-Mid to Late Summer After Initial 3 Week Foundation Period After 5 Week Progression 5 Week Progression M-Split Tempo/Zone 1 (15 to 35min) + Lift T-Easy mileage (30 to 45min) (30min double?) W-Building Long Run (60 to 90min) T-Mileage with Hill sprints or 30sec hills + Lift F-Easy mileage (30 to 45min) (30min double?) S-Mid Long (surges, strides, fast finish, etc) S-Rest or Easy XT 10 & 11 Day Cycles (3 Weeks) Day 1-Zones 1 thru 3 (T/T/CV) + ? + Lift Day 2-Recovery/Easy mileage Day 3-Moderate Mileage + HS/Strides Day 4-Zones 5 & 6 (VO2 work) + Lift Day 5-Easy mileage Day 6-Long Run (steady or with stuff) Day 7-Rest/Easy XT Day 8-Moderate Mileage + HS/Strides + Lift Day 9-Long Hills (XC effort, Zone 4) + ? Day 10-Easy mileage Day 11-Moderate mileage + HS/Strides+ Lift
Training Zones https://docs.google.com/spreadsheets/d/13hVDhdFnk3YlH4FOIg6_zJqiDky1TDlL/edit#gid=1673931070 Year Round Paces & Terms Training Zones-Specific Pace/Support Work Recovery Effort-Recovery days, Jogs between intervals, shakeout type run 10 Zones (+ Sprints/Strides/Hills) Zone 1-Tempo/Threshold Zone 2-Threshold Zone 3-Threshold/CV Zone 4-CV/5K (Long Hills) Zone 5-VO2 (3K to 4K pace) Zone 6-vVO2 (1600 to 2K pace) Zone 7-800m to 1K pace Zone 8-600m to 800m pace Zone 9-400m to 600m pace Zone 10-300m to 500m pace Easy Effort-get the mileage in, recover from yesterday/prepare for tomorrow Moderate Effort-moderate mileage day, 2nd half of run, progression, long run effort Steady Effort-progression, last of long run Hard Effort-fast finish of long run, final minutes of progression run
XC Racing Season-Race every 10 to 14 days Race Week Non-race week M- Moderate mileage + Hill sprints + Lift T-Easy/Recovery mileage (double) W-Zone 1 thru 3 (T/T/CV) + extra ? T-Moderate mileage + Light strides F-Easy mileage + strides (possible double) S-Race + Mileage S-Rest or Easy XT M-Long Run + Lift T- Easy mileage (double) W-Long Hills (Zone 4/XC effort) or Zone 5 T-Moderate mileage + Light strides + Lift F-Easy/Recovery mileage (double) S-Zone 5 (VO2 work) or Long Hills (XC effort) S-Rest or Easy XT
Long Term Development-FR thru SR Year FR Season SO Season Meet each kid where they re at. 10-20% increase, Time or mileage based? Set the example for new FR Consistency matters early on. JR Season (INJURY FREE!) Tell the success stories of older runners 10% increase boys Maybe no increase for girls, stay consistent in weight room, be patient Slow build, be patient, stop nonsense early on Let the fast ones be fast on minimal mileage SR Season (INJURY FREE!) Good habits-weight room & mobility 10-15% increase, Lead, lead, lead! Be prepared for the younger runners success and celebrate it Warmup & drills-perfect practice
Sample Training-Mid to Late Winter After Break/Initial 3 Week Foundation Period After 5 Week Progression 5 Week Progression M-Long Progression + Lift T-Easy mileage (30 to 45min) (30min double?) W-Moderate Mileage T-Zone 1 & 2 shorter intervals + Strides/Hills F-Easy mileage (30 to 45min) (30min double?) S-Long Run (surges, strides, fast finish, etc) S-Rest or Easy XT 10 & 11 Day Cycles (3 Weeks) Day 1-Zones 1 thru 4 (Cutdown) + Zone 7 & 8 Day 2-Recovery/Easy mileage Day 3-Moderate Mileage + HS/Strides Day 4-Zones 5 & 6 (VO2 work) + Lift Day 5-Easy mileage Day 6-Long Run (steady or with stuff) Day 7-Rest/Easy XT Day 8-Moderate Mileage + HS/Strides + Lift Day 9-Easy mileage + Zone 7 thru 10 Day 10-Easy mileage Day 11-Moderate mileage + HS/Strides+ Lift
T & F Racing Season-Race every 7 to 10 days Race Week Non-race week M- M-Long Run + Lift T- Easy mileage (double) W-Progression + Zone 7 thru 10 T-Moderate mileage + Light strides + Lift F-Easy/Recovery mileage (double) S-Progression + Zone 5 & 6 S-Rest or Easy XT Moderate mileage + Speed + Lift T-Easy/Recovery mileage (double) W-Progression + Zone 1 thru 3 + Zone 7 & 8 T-Moderate mileage + Light strides F-Easy mileage + strides (possible double) S-Race (Races) + Mileage S-Rest or Easy XT
