Understanding Distance Workouts: Mistakes, Objectives, and Training Vocabulary

Explore common mistakes in distance workouts, clinic session objectives, and essential training vocabulary to enhance athlete performance. Learn about workout structures, individualization, and various exercise components to optimize training outcomes effectively.

• Distance workouts
• Training
• Mistakes to avoid
• Workout structures
• Athlete performance

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1. Mistakes to Avoid: Distance Workouts and Non-Traditional Structures Eric Heintz High Performance - Director eheintz@atlantatrackclub.org

2. Objectives for Clinic Session Consider how workout structures affect athlete adaptation and improvement Outcomes before structure An attack on tradition Consider how our workout structures affect athlete perceptions Before, during and after sessions Consider your reflective practice as a coach

3. Training/Workout Vocabulary Density, Volume and Intensity 50 miles per week Weekly volume or global volume 3 hard workouts in a week vs. 2 hard workouts Measure of workout density 5 miles easy Measure of volume in a day intensity of effort

4. Training/Workout Vocabulary Basic workout structures - volume vs. intensity A x (B x C) @ D w/E A = sets (volume and intensity) B = repetitions (volume) C = length in time/distance (intensity and volume) D = pace (intensity) E = rest (intensity)

5. Training/Workout Vocabulary A x (B x C) @ D w/E 1 x (12 x 400m) @ 5k pace w/60sec jog rest 1 x (12 x 400m) @ mile pace w/60sec jog rest 1 x (12 x 400m) @ mile pace w/90sec jog rest 1 x (16 x 400m) @ mile pace w/90sec jog rest 1 x (16 x 300m) @ mile pace w/90sec jog rest 4 x (4 x 300m) @ mile pace w/90sec btw reps, 3min btw sets

6. MISTAKE #1 Failure to individualize Many workout variables and many athlete variables BETTER: small adjustments, huge difference Consider all variables including total time of the workout as well as distance 1 x (12 x 400m) @ 5k pace w/60sec jog rest 1 x (12 x 400m) @ 3200 pace w/60sec jog rest 1 x (12 x 300m) @ 3200 pace w/60sec jog rest *only one coach, start them on the minute

8. Workout Structures Yell It Out! 1 x (10 x 400m) @ ??? pace w/60sec rest 1 x (6 x ???) @ 3200/vO2 max pace w/ 2min jog rest 1 x (??? x 1 mile) @ 5k pace w/ 90 sec jog rest ??? minutes @ tempo pace

9. MISTAKE #2 Failure to think through your workouts We rely on algorithms, heuristics, experience, tradition Whatever you call it, we pull the same workouts because we have always used them not because they are optimal for our athletes BETTER: be intentional. Lets consider a common workout 1 x (10 x 400m) @ mile pace w/60sec rest Simplify: 10 x 400m @ 75 w/60sec rest

10. 10 x 400m @ 75 w/60sec rest What do you tell your athletes? MISTAKE #3 not explaining the purpose Benefit to you and the athletes Early season XC workout for advanced runner, intermediate 2 miler mid-season, 9thgrade boy miler late season MISTAKE #4 not having ranges Reps: 8-11 x 400m tell the athletes? Pros/cons? Pace: 73-77 seconds tell the athletes? *Rest: 60-90 seconds tell the athletes? BETTER: 8-11 x 400m @ 73-77 w/60-90sec rest

11. Odd Side Note Has anyone ever written the following: 11 x 400m, 7 x 2 minutes, 5 x 800m, 13 x 200m 3 x 1 mile MISTAKE #5 avoiding odd numbers or falling into old habits when determining volume BETTER: Be intentional when writing your workouts; consider total time as much as you consider total reps or mileage

12. Big Picture Errors Mon Tues Wed Thurs Fri Sat Sun 4-5 x 1200m @ 5k pace +7sec w/ 90sec rest Easy Run 9-12 x 400m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run Mon Tues Wed Thurs Fri Sat Sun 4-5 x 1200m @ 5k pace +7sec w/ 90sec rest Easy Run 9-12 x 400m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run Mon Tues Wed Thurs Fri Sat Sun 4-5 x 1200m @ 5k pace +7sec w/ 90sec rest Easy Run 9-12 x 400m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run

13. MISTAKE #6 Failure to progress with your workouts Try to change one variable in each of your workouts throughout the season How does this affect your athletes? Pace, reps, distance/time, rest, etc.; Even consider location or surface BETTER: be progressive. 9 x 2min @ 5k effort w/90sec jog rest 6 x 800m @ 5k effort w/90sec jog rest 6 x 3:20 @ 5k effort w/90sec jog rest 5 x 1000m @ 5k effort w/90sec jog rest 6-7 x 800m @ 5k effort w/60sec jog rest 5-6 x 3:30 @ 5k effort w/60sec jog rest 6 x 1000m @ 5k effort w/60sec jog rest, last one faster

14. Big Picture Errors Continued Mon Tues Wed Thurs Fri Sat Sun 4-5 x 1200m @ 5k pace +7sec w/ 90sec rest Easy Run 9-12 x 400m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run Mon Tues Wed Thurs Fri Sat Sun 3-4 x 1600m @ 5k pace +10sec w/ 90sec rest Easy Run 6 x 600m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run

15. MISTAKE #7 - Density Mon Tues Wed Thurs Fri Sat Sun 4-5 x 1200m @ 5k pace +7sec w/ 90sec rest Easy Run 9-12 x 400m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run Mon Tues Wed Thurs Fri Sat Sun 3-4 x 1600m @ 5k pace +10sec w/ 90sec rest Easy Run 6 x 600m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Long Run

16. MISTAKE #7 Trying to fit your workouts in and neglecting density Races count as workouts! Recovery is just as important as the workouts Most high school kids need consistency more than workouts 2 2.5 workouts a week is often enough and 3 is an absolute max an easy long run is 0.5 workouts, hard long run is a workout

17. Better Density Mon Tues Wed Thurs Fri Sat Sun 4-5 x 1200m @ 5k pace +7sec w/ 90sec rest Easy Run 9-12 x 400m @ 32 pace w/60sec rest Easy Run Easy and 8 x 100m strides Race Easy Run Mon Tues Wed Thurs Fri Sat Sun Long Run Easy Run 3x 1600m @ 5k pace +10sec w/ 90 rest, 3x400 @ 32 w/= rest Easy Run Easy and 8 x 100m strides Race Easy Run or OFF

18. Go Shoe Shopping! Mizuno Wave Rider Smooth ride, cushion, support 400+ miles of running $109 Mizuno Wave Rider Smooth ride, cushion, support 400+ miles of running $129 Which do you buy?

19. MISTAKE #8 Training vO2 too often. *~3200m pace Consider two workouts: 6x800m @ 3200 pace w/90sec rest 6x800m @ 5k pace w/90sec rest How does an athlete feel after each workout? Paces slower and faster than 3200m still elicit vO2 adaptations Why pay a greater cost for the same benefit? Increase in fatigue, form break down, injury risk, risk of failure , longer recovery period before next workout

20. MISTAKE #8 continued Training vO2 too often vO2 max is genetically-linked Why train something specifically that you can change very little or indirectly change at paces with other benefits or lower costs? Training at vO2 anecdotally leads to peaking 6 weeks from a PR

21. vO2 TAKE AWAYS Least amount of work for the most adaptation. Most bang for your buck Exceptions? Specificity Mental challenge/find limits Canova s special block

22. Writing A Good Workout Goals Individualized Intentional Explained Ranges Progressive Appropriately spaced Right paces Consider athlete outcomes

23. Application Sophomore boy, est. 5k 18:30, 11:00 3200m, 4:45 1600m, 2:05 800m, 55 400m, 30 mpw, 2nd year of track, hates tempo runs Workout #1 - 2m warm up with strides 5-6x3min @ 5k pace + 8-12 sec (6:08-12 pace) w/90sec rest 3 x 200m @ 16 pace/-2/-4 (+/-1) (w/200m jog rest Cool down (aerobic strength/endurance, vO2 and efficiency) *AVOID 5 x 1000m @ 3:26 (vO2) w/2min rest

24. Application Workout #2 - 2m warm up with strides 8-10 x 400m @ 71-73 starting every 2:30 Cool down (race specific) Workout #3 - 2m warm up with strides 4-5 x 1600m @ 5k + 30-34 sec w/60sec rest 7-8 x 800m @ 5k + 30-34 sec w/30sec rest 16-20 x 400m @ 5k + 0-10 sec w/30sec rest *AVOID 25-30min @ 5k + 40 sec Cool down (tempo/threshold)

25. Summary Be aware of the training variables you can use to individualize workouts Be aware of human proclivity to reuse workout structures; intentionally design them instead with ranges and progression! Explain why you do what you do Consider workout density and focus on consistency Use vO2 sparingly and specifically

26. Any Questions? Eric Heintz 770.722.1841 eheintz@atlantatrackclub.org