Distance Training Athletic Development so distance runners become Complete Track and Field Athletes

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Distance Training Athletic Development so
distance runners become Complete Track and Field
Athletes

• By Jason Saretsky
• The William W. Bill McCurdy
• Director of Track and Field/Cross Country

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My Background

• Middle-distance runner trained with the basics
• Moderate level of success, particularly at the
  Ivy League level
• Coaching career included stops at Columbia, Iona
  and now Harvard
• BA in Psychology, Masters in Exercise Physiology,
  MBA in Management but most importantly, an open
  mind to always learn

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My Coaching Philosophy

• Coaching is about relationships
• Development takes time, patience and hard work
• Individual progress will result in team success
• There is no substitute for hard work
• Academic and athletic success can and must go
  hand-in-hand
• Personal attention to detail is essential in
  every facet of the program
• The lifestyle and sacrifices required to be a
  successful student are the same as being a
  successful athlete
• Enjoying the pursuit of the goal is ultimately
  more important then the goal

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Coaching/Teaching

• Establish a work ethic and discipline laying a
  foundation for future success in any endeavor
• Implement a stretching routine to prevent injury
  and improve performance
• Develop current talent through a long term
  training program
• Emphasize academic and athletic success go
  hand-in-hand
• Build trust and strengthen relationships with all
  team members
• Encourage everyone to learn from each other

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My Specific Training Philosophy has Evolved over
the last Eight Years

• Back in 2006
• Goal setting is important enjoying the pursuit
  of the goal is paramount
• Aerobic strength builds speed
• Consistent training with an emphasis on mileage
  develops an increased aerobic capacity
• Strides should be done throughout the year, two
  or three times per week translating strength
  into speed
• Active isolated stretching reduces the risk of
  injury while improving performance by increasing
  flexibility

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Sample Training Plan for a Male running 80mi/wk
(circa 2006)
Day Daily routine Miles
Mon am 4 mi easy pm 8 mi easy followed by 8x100m strides 12
Tues warm-up 3 mi, 6mi tempo _at_ 80 effort, 3 mi cool down 12
Wed am 4 mi easy pm 8 mi easy followed by 8x100m strides 12
Thur am 4 mi easy pm 10 mi moderate pace followed by 4x200m strides 14
Fri warm-up 3 mi, 10x400m hill work, 3 mi cool down 11
Sat 5 mi easy 5
Sun 14 mi long run 14
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Same Athlete running 80mi/wk but in 2014
Day Daily routine Miles
Mon am 1mi of Speed WU sprint drills and strides, max velocity 6x30m flys, followed by Proprioception Drills then 3mi CD pm 8 mi easy followed by med ball circuit 12
Tues warm-up 3 mi, 6mi tempo _at_ 80 effort, 3 mi cool down 12
Wed am 1mi of Continuous WU Olympic lift, pm Hurdle WU 8 mi easy followed by 8x100m strides and hurdle mobility circuit 12
Thur 14mi medium long run 14
Fri warm-up 3 mi, 10x400m hill work, 3 mi cool down 11
Sat 5 mi easy followed by an aerobic circuit 5
Sun 14 mi long run w/ last 4 miles progressing from 550-520 pace 14
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Key Changes

• Think more like a sprint coach
• Still running 80miles per week, but now also
  getting in
• Max velocity work
• Olympic lift
• Proprioception work
• Hurdle mobility circuit
• Aerobic circuit
• Various sprinter type warm-ups

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Results

• Less injuries
• Mens team qualified for XC Nationals
• Individual placed 3rd at NCAAs, top American,
  behind Cheserek and Kithuka
• Had another senior who qualified for Nationals in
  all three seasons (one of only 8 to do so)
• Had a sophomore break 14min and qualify for
  Eugene (one of only 6 underclassmen in the 5k)
• Team poised for an even better year in 2014-15

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Designing a Program

• Rest and recovery are still critical, but
  realizing different energy systems and types of
  stimulus can recover while others are being
  worked
• Planning the program with the idea of developing
  a complete athlete
• Keep in mind the most important races of the
  season and what are the attributes you want your
  athlete to have for those races
• Patience, patience, patience

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Questions?