TRACK AND FIELD TRAINING - The Week Before We Won the Ivy League XC Title
Monday - 65 minutes easy + 6 x 100m
Tuesday - am 0 - 30 minutes easy / pm @ BAKER: 16 x 400m in 67w/ 200m rec
Wednesday - 70 - 85 minutes easy
Thursday - 50 - 65 minutes easy
Friday @ VCP: 8 x 1000m w/ 2’30 rest
Saturday - 50 minutes easy
Sunday - 1:30 - 1:45 easy
FAST TRACK TRAINING - WORKOUT WEDNESDAY
This is a workout we did exactly one week after our surprise win at the Norte Dame Invitational in 2013. On Tuesday of this week, the guys ran 15 miles with the middle 10 at 5:30 pace. On Friday we did a MILE in 4:35 - jog 3 minutes - 4 miles at 5:10 pace - jog 3 minutes - MILE in 4:25. This was done 6 weeks prior to the NCAA NATIONAL CHAMPIONSHIPS.
TRACK AND FIELD TRAINING - Grant Fisher and Sean McGorty, 800m Repeats
Check out FloTrack's WOD featuring Stanford's Sean McGorty and Grant Fisher doing 800m repeats last fall over UVA's cross country course. They performed 7 - 9 x 800m with 90 seconds rest. The goal was to start at 10k pace and work down to 5k pace. Fisher went on to finish 5th at the NCAA National XC Championships while McGorty finished 24th. Stanford finished 2nd as a team. Note how under control they stay.
COLLEGE TRACK AND FIELD RECRUITING - Am I Being Recruited?
Do not assume that because you received a questionnaire or a generic introductory letter/e-mail from a particular coach that they consider you an active and viable recruit. Coaches will send out this type of correspondence to anyone who meets a particular mark they have determined recruitable. Upon receipt of your information, they may become less interested. This could be due to your academic background, lack of yearly progression or consistent marks. If you are interested in a particular program and have not heard back from them beyond their initial communication, you should e-mail the head coach and event coach with whom you’d be working to express your interest. Their reply should provide you with a good indication of their interest level.
TRACK AND FIELD TRAINING - 400m - 800m Fall Training Schedule
Train like a NCAA I Division I Long Sprinter / Middle Distance Runner, When training middle distance runners, I think it is imperative to have three different 800m groups. We had 400m/800m, 800m, and 800m-/500m groups. Obviously, there was some overlap and they trained together when possible. However, I found that several approaches were required to get the most out of your 800m runners.
Monday - 4 x (500m – rest 1’ – 500m) 3’ rest
Tuesday - 45 minutes easy
Wednesday - 8 x 250mHills with slow jog down
Thursday - 40 minutes easy
Friday - 3 mile AT: men - 6:00, 5:55, 5:45, women 6:50, 6:40, 6:30
Saturday - 50 minutes easy
Sunday - off
COLLEGE TRACK RECRUITING - A Day in the Life of a College Track & Field Athlete
Curious as to what a typical day will look like when you head off to college. Check out the video below - it provides a quick glimpse of a typical day for a Bradley University student-athlete.
FAST TRACK TRAINING - Neglect Hills at Your Own Peril
Regardless of the event you participate in utilizing hill training will significantly improve your performance. Our 800m runners at Columbia performed hill intervals of 100m-600m on a regular basis year-round. Much of our hill training program was built around the amazing success of the University of Minnesota’s 400m training in the years of Mitch Potter and Adam Steele (two local MN guys who ran 44. in the same season). The University of Colorado has become the nation’s most prolific cross country program over the years. A staple of their training program has been long steady runs of up to 20 miles up MAGS. Usain Bolt and the Jamaican sprinters center their entire off-season program around running up grass hills. Even many of the nation’s top throwers incorporate short hill sprints to increase power. Find a way to incorporate hills into your training regime.
SAMPLE HILL WORKOUTS:
Sprints/Jumps - 6 - 8 x 250m Hills with slow walk down
Middle Distance - 10 x 150m done as quickly as possible + 1 x 600m Hill at MAX effort
Distance - 15 min easy - 45 min hilly fartlek (surging up the hills at RP) - 15 min easy
Throws - 8 x 40m Hills with slow walk down
TRACK AND FIELD TRAINING - Train like a sub 1:50 800m Runner
Here is a look at our 800m training from a few years ago. We had 5 guys run sub 1:50 that year. This training schedule is from the last week in September
Monday 2 x (1000m, Mile, 1000m @ 78 pace w/ 2’) 4’
Tuesday 50 minutes easy
Wednesday 6 x 250m Hill + 10 x 100m Hill
Thursday 50 minutes easy
Friday 15’ easy + 12 x 1’ on / 1’ off @ 5k pace - #3,6,9,12 @ mile pace + 15’ easy
Saturday 65 minutes easy
Sunday off
TRACK AND FIELD TRAINING - WORKOUT WEDNESDAY - TEXAS A&M XC
Great video of the Texas A&M Cross Country team, under the guidance of Coach McRaven training at the Watts Cross Country Course.
https://www.youtube.com/watch?v=Hoq2DGP17xs&feature=youtu.be&app=desktop
TRACK AND FIELD TRAINING - Sprinting the Florida Gator's Way!
Train Like A Gator!
Fall Training (Base Period) 6 - 10 Weeks
"Much of our time in fall training is spent conditioning the body and teaching drills that help develop proper sprint mechanics. I also try to introduce exercises that help to develop and improve the athlete's technique, stride length, and stride frequency. Circuit Training plays a big role during this phase, we do this not only to help increase that athletes fitness level, but also to help develop the proper sprint mechanics that are so vital at the end of the race."
Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/5 X 30 (3 POINT STANCE)
BOX DRILLS/MED BALL CIRCUIT/10 DIAGONALS
Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
6 X 600 (1:45 - 70 @ 400) 400 WALK REST
Wed. ACTIVE RECOVERY
Thurs. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
8 X 300 (NO TIME JUST SMOOTH & CONTROLLED WORKING ON TECHNIQUE//MED BALL CIRCUIT/GRASS COOLDOWN
Fri. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/ 35 MIN CIRCUIT (C)/MED BALL CIRCUIT/12 DIAGONALS
Sat. - Sun. ACTIVE RECOVERY