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Art of Training 202- The Track Distance Events- 3k, 5k, 10k, steeplechase
Overview
Course Overview
The Process of Endurance Development- Discussion
Workout Types and Classification
Planning- Preparing Training for a Track Season
Review and Look Forward (8:17)
Planning Workouts- Build, Maintain & Connect (8:17)
Sketiching Out The Workouts (19:11)
Sketching Out the Plan- Example from an Elite Athlete (5:41)
The Steeplechase
The Water Jump (11:46)
Integrating Steeplers into Workouts (2:59)
Transitioning to the Event
5k
Understanding Workouts: 3x1mile + 5x400 (6:33)
Questions Answered: 5k Training Differentiation
Adam Didyk- Best Workouts for the 5k (1:05)
Workouts: Rhythm (2:01)
Lactate Threshold- Norwegian Model
Workout: Hill Sprints (6:28)
Training of Elites
Jackie Areson- 15:12 5k
Nicole Blood- 2009 NCAA Championship Log
Jonathan Riley- Winter Training
Dathan Ritzenhein
Marius Bakken- 13:06 5k
Joe Klecker
Bowerman Team- 5k- Jerry Schumacher Training
Ben True
Drew Hunter
Mason Ferlic
Saif Saaeed Shaheen
Karissa Schweizer
Rupp Training
Training Program Samples
5k Training Plan- 10 week
5k Training Plan Sample
Workout Progressions
Specific Top Down- 5k
Specific- Bottom Up- 5k
Specific- Alternations- 5k
Specific- Top Down- 10k
Specific- Bottom Up- 10k
Specific- Alternations-10k
Specific Speed Endurance- 5k
Blend Workouts- 5k and 10k
Specific Speed Endurance- 10k
Combo Workouts
Long Run Progression Example
Lactate Threshold
Workout Examples
800m repeats (3:04)
Progression Runs (3:41)
1k Breakdowns
1 Mile, 2 Mile, 1 Mile, 2 Mile, 1 Mile
5 x 1,000m, 4 x 400m, 6 x 200m
2x 1 Mile + 2 x (4 x 200m)
1600m, 1200m, 800m, 400m, 2 x 200m
2,000m/500m, 1600m/400m, 1200m/300m, 800m/200m, 1 x 800m
2 x (10 x 400m)
4 Mile Tempo + 1 x 1600m, 2 x 800m
3,000m TT + 2 x 400m, 300m, 200m + 3 x 800m
12 x 400m
2 x (5 x 200m)
2 x (1600m, 1200m, 800m, 400m)
3 x 3,000m
3 x (4 x 200m)
3 x 800m + (3 x 400m, 300m, 200m)
3 x (600m, 400m, 300m, 200m)
1200m - 1600m - 2,000m - 1600m - 1200m
3 x 1,000m + 3 x (400m, 600m)
2 x (2 x 800m, 5 x 300m) + 2 x 800m
4 x 2,000m, 4 x 200m
12 x 400m w. 100m rec. + 5 x 200m
6 x 1,000m
Mile Repeats
1 x 3K, 2 x 800m, 1 x 1 Mile, 2 x 800m, 1 x 1 Mile
6 x 800m, 8 x 200m
3 x 600m, 3 x 400m, 2 x 300m, 3 x 200m
3 x (600m, 2 x 400m) + 2 x (3 x 300m)
4 x 1 Mile, 5 x 400m
3 x (800m, 400m, 200m), 2 x 1 Mile Tempo
1 x 1200m, 1 x 800m, 3 x 400m, 3 x 200m
2 Mile, 1 Mile, 2 Mile, 2 x 1 Mile @ 7,000 ft.
2K, 1200m, 1 Mile, 1K
Pre Race Drill: 1 x 400m, 2 x 200m, 3 x 100m
3 x 3,000m cutdown
2 x (2 x 800m) / 4 x 400m / 4 x 200m
4x 800m / 2 x 400m, 300m, 200m / 4 x 800m Flush
3 x 600m, 3 x 400m, 2 x 300m, 3 x 200m
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