Training Principles

 

The training and principles are adapted from training developed by many renown distance coaches, mainly Arthur Lydiard, Renato Canova, and Scott Simmons

Arthur Lydiard

  • Coach from New Zealand.
  • Coached multiple Olympic and World Record Holders in the following events:
    • Marathon – Lorraine Moller,
    • 10,000m – Barry Magee
    • 5000m – Murray Halberg, Pekka Vasala, Lasse Viren,
    • 1500m- Peter Snell
    • 800m – Peter Snell

Renato Canova

  • Coach from Italy.
  • Coached multiple Olympic and World Record Holders in the following events:
    • 3000m Steeplechase - Saif Shaheem & Dorcus Inzukuru
    • Half-Marathon – Florence Kiplagat & Wilson Kiprop
    • 30,000m – Moses Mosop
    • 25,000m – Moses Mosop
    • 10,000m – Nicholas Kemboi
    • 5,000m – Thomas Longosiwa

Scott Simmons

 

Training System

 

The Training System emphasizes gradual mileage increase to develop your stamina while simultaneously developing and improving your speed.

 

Types of Workouts

  • Easy/Recovery Runs: Improve aerobic system (endurance)
    • Less than 45 minutes long.
  • Long Runs: Used to increase stamina; 
    • 18-22% or weekly mileage
  • Short Repeats: Used to help increase your speed;  
    • 100m-500m
  • Long Repeats: MVo2 workouts (gas mileage); Strengthens the heart;
    • Kilo/Mile repeats.
  • Threshold/Tempo Runs: Develops efficiency of waste removal, teaching the body to stay aerobic at fast speeds for extended periods of time
    • 20-40 minutes
  • Racing Workouts: - Combining short and long repeats to create race rhythm, race simulation, and/or race maintenance.

 

Sport Specific Exercises

  • Aids in the development of improving your running form.
  • Injury prevention.
  • Rooted in physical therapy.
  • Resistance training increases natural secretion of Human Growth Hormone, which aids in recovery.
  • Rhythmic Breathing – Breathing according to steps in pattern;
    • 2 in, 3 out OR 3 in, 2 out.
  • Flexibility and Strength Training is key in helping prevent injury.

 

Phases

 

Phases are adapted from Scott Simmon's Diamond model, where intensity gradually develops overtime, while simultaneously working on aerobic and anaerobic thresholds.

 

Diamond Model

  • Start at current fitness level (evaluated by a 2 mile time trial and 400m time trial.)
  • Grows in intensity and duration
  • Each phase gradually develops the body to adapt to higher intensity in racing. The goal is to move towards race-simulation workouts safely and effectively.

4 Phases

  • Phase 1: Aerobic Development - Increasing the body’s stamina and developing endurance.
  • Phase 2: Pre-Competition - Transition towards race-specific workouts.
    • Pre-Season Time Trials and Invitationals
  • Phase 3: Competition - Training intensity increased with higher volume.
    • Dual/Cluster meets and Invitationals
  • Phase 4: Championship  - Race Simulation Workouts, volume decreased to mid-season levels.
    • Conference/League Finals
    • Master/CIF Finals
    • State Finals
    • Regionals
    • Nationals

 

Racing

Racing

  • Scoring System
    • Cross Country
      • Top 5 Finishers – Offense
      • 6 and 7: Defense
      • Your place determines your score
      • Lowest score of top 5 finishers wins.
    • Track
      • Top 3 Score
        • 1st = 5 points
        • 2nd = 3 points
        • 3rd = 1 point
      • Scoring for Distance Events
        • 36 is a perfect score (including the 400m)
        • 27 is a perfect score (excluding the 400m)
      • Highest Overall Points Wins
  • Invitationals
    • Used for evaluation of fitness and competitive levels
    • Review and adjust goals
  • Evaluated by
    • Teams we beat.
    • Improvement upon previous seasons.
    • Cross Country
      • Team Time: Adding up the top 5 scorers
        • 1-5 Split
        • 1-7 Split
    • Track and Field
      • Lap Splits
      • Individual and team finishes
      • Individual race strategy

 

  • League/Conference, CIF Finals, State Finals, and Nationals - Most important races.
    • Cross Country
      • Leagues – Top 12 on team.
        • Held at either Guajome Park or Kit Carson Park
        • Final Team Standings
        • Points are doubled
      • CIF Finals
        • Held at Morley Field in San Diego, CA
        • Top 7 finishers at League Finals compete.
      • State Finals
        • Held at Woodward Park in Fresno, CA
        • Top 2 teams qualify automatically.
        • Top 5 individuals not on a qualifying team within the top 12 overall finishers.
      • Footlocker West Regionals
        • Held at Mt. Sac College in Walnut CA.
        • Open for all to run (high school, college, open races.)
        • Top 49 medal for high school.
        • Top 15 in open races for each gender.
      • Footlocker Nationals
        • Held at Morley Field in San Diego, CA.
        • Top 10 finishers at Regional Meets.
      • Nike Regionals
        • For California, must be invited.
        • Must be Nationally Ranked.
    • Track and Field
      • LeaguesTop 4 individuals per team in each event.
      • CIF PrelimsTop 3 overall finishers at League/Conference meet or meet qualifying times.
      • CIF FinalsTop 5 in each heat from CIF Prelims or meet qualifying times.
      • State Prelims – Top 2 overall at CIF Finals qualify or meet qualifying times.
      • State Finals – Top 6 in each heat at State Prelims qualify or meet qualifying times.
      • Nationals – Must meet qualifying times.