Winter Training

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Winter Training Minutes

• Kelly Sullivan
• Head Cross Country and Track Field Coach
• Oregon State University

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1. Goal Speed Endurance of Training

• A. Increase cruising speed through use of
  multi-tier training
• B. Aerobic endurance emphasizing middle fuel
  systems
• Threshold at 85 of Vo2 max by end of 8-10 week
  period in preparation for track work
• Increase resistance to oxygen debt
• E. Development of rhythm!

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2. Specifics

• Minutes
• - Minutes are done at 85 on and 65 off. Based
  on PE - perceived efforts. Tuesdays straight
  minutes, and Fridays second session of minutes,
  hills, or time trials.
• The 65 really is the key - this works on the
  middle fuel system that is sometimes neglected.
  Learning to continue to work and maintain rhythm
  and concentration!

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2. Specifics

• Minutes
• Perceived Effort allows the body to seek its
  own level of fitness, thereby improving fitness
  level without the limitations of intervals in
  early phases. Very similar to Bowermans date
  pace ideas.
• Break into groups when doing the Minutes
  Groups of similar fitness, talent and even event.
  Best numbers are from 2-4 if possible. You can
  also shuffle folks across event areas.

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• SAMPLE WEEK (Morning runs can be included on
  Tues/Thurs. Repeats can be added at end of
  Friday)
• M T W
  TH Fr S
  Su
• 10K Anaerobic 12k 12k
  Vo2 max 10k 10-12m
• Upper (5-4-3-2-1) Lower Upper
  1-2-3-3-2-1 l. Upper Lower
• 
  Uphill/Downhill
• 
  High knee hills

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21 DAY ROTATIONS - SPEED ENDURANCE (SE) -
PATTERNS WINTER TRAINING OSU DISTANCES

• 800M-1500M
• Tuesday (AM 20-30 minute run)
• 5-3-3-1-1 or 5-4-3-2-1
• 4 x 300/2 minute, 1 x 60 second power run.
• 1-2-3-3-2-1
• Friday (AM 20-30 minute run)
• 1-2-3-3-2-1, 3-5 x 150s
• High Knees, 3 x 100m strides
• Trial or Race effort 4 x 200m

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21 DAY ROTATIONS - SPEED ENDURANCE (SE) -
PATTERNS WINTER TRAINING OSU DISTANCES

• 1500-3ksc-5k
• Tuesday (Am 20-30 minute run)
• 5-4-3-2-1
• 5 x 3minute/2 minute
• 1-3-3-2-1 or 1-3-5-3-1
• Friday (AM 20-30 minute run)
• 1-2-3-3-2-1, 1 x 600m
• High knees
• Trial or race effort, 4-6 x 150s

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21 DAY ROTATIONS - SPEED ENDURANCE (SE) -
PATTERNS WINTER TRAINING OSU DISTANCES

• 5k-10k Group
• Tuesday (AM 20-30 minute run)
• 5-4-3-2-1 or 6-5-4-3-2-1 1 minute less per on
  
• 4 x 5minute/3-4minute, light recovery - 1 x 800
  (optional) controlled on path or track.
• 2-3-4-4-3-2 or 1-3-5-3-1
• Friday (Am 20-30 minute run)
• 1-2-3-3-2-1, 1 x mile
• High knees
• Trial or Race and some fartlek to end

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3. ANAEROBIC CAPACITY TRAINING

• A. Bits and pieces prior/after minutes, hills
  or trials can be added.
• Examples 1 x Mile, 1 x 800m, 1x 600, 1 x 60
  second power, repeat 300s, 200s, 150s.

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4. PSYCHOLOGICAL CONSIDERATIONS Besides the
physical, what else do the minutes create?

• A. Discipline (i.e. callusing)
• Consistency (Patterns followed over a career)
• Perception of the minutes in regard to racing
  every distance 800m on up! An intuitive
  understand of fatigue/effort is gained.
• Paying the price to get to the point where
  success is possible

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5. TRIALS OR ACTUAL INDOOR RACES

• A. First 21 day pattern
• 1. 3 mile controlled (i.e. 75 90 pace)
• 2 mile all out 2nd half
• 1 mile all out (minor race)

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6. INCORPORATING INDOOR TRACK RACES

• A. Races take on the role of Vo2 max days and
  time trials
• B. Goal is to not race too much to target
  robbing from the end of the outdoor season.
• C. Maintain target mileage regardless. Tapering
  too often will chop off the ability to peak at
  the end of the spring. Reduce the mileage by 10
  last week of an indoor championship meet and ROCK
  Followed by detraining for one week mileage
  to be similar to championship week and then
  return to total in week two.

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7. AEROBIC TRAINING

• 4 5 days per week (one day can be alternated,
  cross training or rest)
• 2-3 days at upper limit (75-80) or 160 HRT
• B. 1-2 lower limit Wednesday and Sunday
  (65-70) or 140 HRT

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Monday - Upper limit run (75-80 or 160 HRT)

• - 800-1500 group 45 minute run, speed drills,
  circuits
• - 1500-3ksc-5k group 45 1 hour run, speed
  drills or hurdles and circuits
• 5k-10k group 1 hour 110 run, optional 2nd
  run in Am to split the runs up or add more
  (example AM 15-30 minutes, PM 50-hour run) -
  strides and circuits
• Be consistent and teach consistency!

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Wednesday - Lower limit run (65-70 or 140
HRT)

• 800-1500 group 45 minute run, circuits
  optional day in pool/cross train day
• 1500-3ksc-5k group 45 1 hour run, circuits
  optional day in pool/cross train, combo
• 5k 10k group 50 110 run, circuits
  optional day in pool/cross train, combo
• Be consistent and teach consistency!

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Thursday Upper limit run (75-80 or 160
HRT)

• 800-1500 group 45 minute run, speed drills
• 1500-3ksc-5k group 45 1 hour run, drills or
  hurdles
• 5k 10k group 50 110 run, 4-6 x 100m
  strides
• Be consistent and teach consistency!

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Saturday Lower limit run (65 or 140
HRT)

• 800-1500 group 45 -110 run
• 1500-3ksc-5k group 1 hour-120 run
• 5k 10k group 1 hour-120-130 run
• Be consistent and teach
  consistency!

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8. ADDITIONS OF CIRCUITS, DRILLS, CORE WORK,
HURDLE DRILLS AND WEIGHTS

• A. Goal to create total fitness This can be
  accomplished in a number of ways.

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OTHER IDEAS

• - Again, all of this is up to individual coaching
  preference, the type of runners and team you have
  and if you feel it is worth the time to teach.
  The idea of minutes can be challenging for
  coaches who struggle with letting them go and
  worry that there is not enough control over the
  workout. I have a lot of HS/Age group/college
  coaches who use these religiously now and know
  they take time to teach but the end result of
  compounding the training can build a better
  runner/team long term and the effect
  physiologically and emotionally is undeniable.
  Have fun!