Four Year Program

YEARLY GENERAL SUMMARY

• 1

  Core, from toes to shoulders, IT Band, form, mobility, flexibility, rolling muscles and tendons, coordination, beginning speed-miles- strength, and running knowledge.

• 2

  Continue Year 1 routines while adding form details-maintenance, neuro-muscular development, speed within miles, race strategies, and increase miles.

• 3

  Build upon Year 2 routines, increase speed, speed within miles, max speed, build strength and power, surging, and increase miles.

• 4

  Enhance Year 3 routines with detailed focus on specific strength, pacing, competitive surging, increase miles, fine tuning form, championship race strategies.

Workouts

Four General Building Blocks

• 1

  Aerobic and Anaerobic (alactic and glycolytic) energy systems utilized by the human body. Generally, each system is used concurrently but at varying percentages when racing or working out.

• 2

  Training modalities include specific focus, intensity, volume, rest, and work duration. Warm-up includes plyometrics, dynamic movement, etc. High intensity interval training (HIIT) is a key component.

• 3

  Recovery (within the workout) and regeneration (between workouts) are critical workout components to increase performance and reduce injury risks.

• 4

  Principles that govern workout development are progression, accumulation, variation, overload, and specific adaption to imposed demands.

Efficient Running Form

Four Key Aspects to Form

• 1

  Pelvis neutral, for most runners means moving their pelvis forward, and standing tall with relaxed shoulders, head directly above shoulders and in line with spine.

• 2

  Arm movement is straight back and forward with 90 degree bend at elbow. Arms are driven back during the stride. A slight whole body forward lean is okay.

• 3

  Strength, mobility, and flexibility developments are critical to efficient running form. These developments allow runners to evolve, run efficiently at higher speeds, and generally, reduce risk of injury.

• 4

  Personalized conditioning is customized to each team member. Their strengths and weaknesses are addressed with exercise, focus, practice, and running techniques.

Additional Training

Actions to be implemented

• 1

  Neuro-muscular communication between the brain and muscles is usually noticed when utilizing extended high speed movement.

• 2

  Self confidence, positive attitude, competitiveness, respect, goal setting, sleep, successful life habits, time management, study efficiency, and hard work, etc.

• 3

  Learn and practice healthy eating habits, good nutrition and recovery foods including the best known recovery food, chocolate milk!

• 4

  Iron levels checked by doctor’s lab test. In general, iron maintenance can be maintained via good eating habits.

Advanced Stuff

Only for team members with self initiative

• 1

  For team members who have the desire to inspire others, become role models, and help others, they will be given leadership development opportunities with the potential goal of becoming a team captain (earned … not appointed!)

• 2

  Advanced form and movement work training, focusing on what maximizes their talent, drive, and heart.

• 3

  Minimalist running including how to convert from mainstream shoes, types of minimalist shoes, and the form recommended. There are pros and cons to this transition.

• 4

  Work on foot, knee, and hip movement and positioning which can require creating new habits, strength, mobility and flexibility. It can be instrumental in reducing injury risk, increasing speed, tendon development and utilization, etc.

Sprinters and Middle Distance

• For sprinters: Increased focus on dynamic strength, power, mobility, flexibility, anaerobic, and technical aspects including the start, stages of the race, and weight room, etc.
• For middle distance: Year 1 level of aerobic with increased focus in dynamic strength, mobility, flexibility, anaerobic, technical aspects of the race stages, runner specific weight room, etc.