Distance Training – Week 16

Varsity City Trials are being held on Tuesday for girls and Wednesday for boys. Finals for both will be held on Saturday for those who advance.

Freshmen and sophomores are still practicing until Sectionals even if you may not race at Sectionals because we will try to get as many people down to the State Meet as possible.

  • Monday:
    • Easy run
  • Tuesday:
    • Varsity Girls Trials: Bus at 3:10 pm
    • Boys in the Trials: 20-30 minute pre-meet
    • Everyone else: Fartlek on Tempo Loop/Mather Course + weight training
      • 10 x 30 seconds at 1600m effort, 60s jogs between
      • Weight training at same weight (or slightly heavier), but 50% fewer reps
  • Wednesday:
    • Varsity Boys Trials: Bus at 3:10 pm
    • Everyone else: 40 minutes easy
  • Thursday:
    • 30 minutes easy
  • Friday: Practice starts at 3:45 pm on Friday
    • Saturday Finalists: 20 minute pre-meet
    • Everyone else:
      • Time trials with Mather and Von at River Park Track
      • Boys will have a short workout after to prepare for Sectionals.
  • Saturday:
    • Varsity City Championships Finals: Bus leaves at 8:30 am
    • Everyone else: 40-50 minute easy run on your own
  • Sunday: Rest day
    • Off
  • Monday: TBD
  • Tuesday: TBD
  • Wednesday:
    • Girls Sectionals

Cool thing for the week:

Donald Sage and Tim Keller’s legendary 3200m race at the State Meet. Watch that last lap!

 

Full results of the meet

Distance Training – Week 14

  • Monday:
    • Wednesday racers:
      • 3 x 1000m at slightly slower than 5k pace, 4 x 200m at 800 pace
    • If not racing Wednesday:
      • 3 x 1000m at slightly slower than 5k pace, 400m, 600m, 400m, 200m at 1600m pace
  • Tuesday:
    • Wednesday racers:
      • Pre-meet: 30 minute easy run
    • If not racing Wednesday:
      • 2 x Sandburg + 40 minutes
  • Wednesday:
    • CPS Challenger Meet at Hanson Stadium
    • If not racing Wednesday:
      • 3200m tempo + 400m, 300m, 200m, 100m at 800m pace with ~3 minute rests between everything
    • Palatine:
      • 40 minutes easy
  • Thursday:
    • 30 minutes
    • Plus 4-6 x 100m strides or 4 x 200m at 1600m pace with 200m slow jogs between (staying on pace)
  • Friday:
    • Boys: 30 minutes + 0-4 x 100m strides
    • Girls: Workout – TBD
    • Palatine: 20-30 minutes + 0-4 x 100m strides
  • Saturday:
    • Boys: Lake Forest Meet
    • Girls: Walther Christian Academy
    • Sara: Palatine Distance Night
  • Sunday: Rest day
    • No running

Distance Training – Week 12

It’s officially outdoor season!

The main focus of the outdoor season is on a few big meets: Palatine Distance Night, City Championships meets (Fresh/Soph and Varsity), Sectionals, and State.

The 4-5 weeks before championship races is the optimum time to really put the training in to get better. That means April is going to be fun: more intense workouts, faster races, better weather.

***Watch this video for how to do the Runner Touch with proper form.***

 

 

 

Cool thing of the week: Maybe the greatest track race ever run?

Note: There is rain/snow in the forecast this week, so we may need to adjust this schedule as we go.

  • Monday: Speed ladder workout
    • 200m, 300m, 400m, 600m, 400m, 300m, 200m
    • Rests: 5 minutes after the 600m, 90 seconds after everything else
    • Paces:
      • The 200s and 300s should be about 800m race effort
      • The 400s should be about 1600m race effort
      • The 600 is what the workout is all about. To practice switching gears in a race and grinding out the middle part of a race, the middle 200 of this rep should be run fast. The 600 should average somewhere near 1600m race pace or faster, but with the middle 200m at 95% effort.
  • Tuesday: Easy run day + weight training
    • Short speed (ultimate or HIT or other)
    • 50 minutes (freshmen: 40 minutes)
    • Weight training
  • Wednesday: Aerobic endurance workout + practice kicking
    • 3200m tempo, 1200m, 800m, 400m, 2 x 300m
      • Freshmen will sit out the 800m.
    • Rests: 3 minutes after everything until the 300s. We’ll take a bigger break after the 400.
    • Paces:
      • We’ve been doing tempos by effort, medium to medium-hard, but now that it’s outdoor season, we need to make sure these are in the right range. Take your mile time and add 60 to 70 seconds. That is your range e.g. a 6:00 miler should be running 7:00-7:10 per mile on tempos. You should be on the faster side of that range unless it is a big strain.
      • The 1200, 800, and 400 should be cut down. The 1200 should be at 5k/3 mile race pace. The 800m a little faster. The 400m a little faster. A good progression would be 1200m at 5k, 800m at 3200m pace, 400m at 1600m pace.
      • For the 300s, we’ll practice the last 300m of a race.
  • Thursday: Speed + Easy run + core/hip exercises
    • Speed
    • 50 minutes (freshmen: 40 minutes)
    • Core/hip
  • Friday: Pre-meet
    • If meet is not canceled:
      • Hand-off practice
      • 30 minutes
    • If meet is canceled:
      • Hand-off practice
      • 50 minutes (freshmen: 40 minutes)
  • Saturday: Meet
    • Girls: CPS Relays – CANCELED
    • Boys: Niles West
    • Distance time trials with Mather and Deerfield (and possibly Von) are being held at the River Park Outdoor Track on Saturday. This is optional for Northside, but it would be fun. We are expecting 20+ runners for at least an 800m and 1600m race. Warm up would start at 11:00 am at the track. Races would start at 11:30 am.
  • Sunday: Rest day
    • Nothing

Bonus video to celebrate the outdoor season: Alan Webb breaks Jim Ryun’s national high school mile record with a world-class time in 2001. Two of the best high school athletes ever.

 

Distance Training – Week 11

Spring Break Schedule: Meet at the school at 4 pm as usual, Monday through Friday unless notified otherwise.

Congratulations to Sara McCoy for her 7th place medal at Illinois Top Times in the 1600!

Have extra time over spring break? Read THIS for good running form.

Cool thing of the week: A glimpse of world-class 800m runner Brenda Martinez’s training – BASE TRAINING, COMPETITION TRAINING – Interesting that there is a LOT of focus on aerobic fitness with tempos, long runs, and long repeats for an 800m runner even right up until her peak race at the USA National Championships.

  • Monday: Long run
    • 70 minutes (same for freshmen)
  • Tuesday: Track Tuesday
    • 8 x 300m at 1600m pace, 100m walk recoveries, 1 x Sandburg
    • You can cut down the 300s to about 800m pace if you’re feeling good.
    • Sandburg = 100m sprint at 95%, 60s rest, 200m at 800m pace
  • Wednesday: Easy run
    • HIT or ultimate
    • 50 minutes (freshmen: 40 minutes)
    • Pie run? (depending on weather)
  • Thursday: Easy run
    • HIT or ultimate
    • Similar mileage as Wednesday
    • Pie run? (depending on weather)
  • Friday: Track Workout
    • 3200m tempo, 4 x 800m at 5k pace, 2 minute rests
  • Saturday: Easy run on your own
    • 50 minutes (freshmen: 40 minutes)
  • Sunday: Rest day
    • Nothing

Distance Training – Week 10

This week will be easier, mileage will be low. After a big meet, I like to take the next few days easily so everyone can recharge. The following weeks we are going to start training hard for the outdoor season.

Read THIS for good running form.

Cool thing of the week: Old York High School XC workout video (very fast 5 x 1600m)

  • Monday: Easy run
    • 40 minutes (freshmen: 30 minutes)
  • Tuesday: Easy run
    • HIT: 15s jog, 15s sprint at 95% for 2:30
    • 50 minutes (freshmen: 40 minutes)
    • Weight training
  • Wednesday: Track workout
    • 1600m tempo, 60s rest, 3 x 200m at 1600m pace, 200m jogs
  • Thursday:
    • HIT: 15s jog, 15s sprint at 95% for 2:30
    • 30 min.
    • Core workout
  • Friday:
    • 20 min.
  • Saturday: Fast Times Invite at Lewis University
    • Girls: Bus leaves at 8 am from Northside (hosted by Whitney)
    • Boys: Bus leaves at 2 pm from Northside (hosted by Jones)
  • Sunday: Rest Day

Distance Training – Week 9

This week we’ll start a new group led by Coach Hootman for the newer joins and those recovering from injuries. Hootman’s group will be on a similar schedule, but have slightly different workouts.

Indoor City Championships are on Sunday. Not everyone will be running.

The plan for this week will be to go pretty hard early in the week and then back off before City for those running it.

  • Monday:
    • 30 minutes easy, 15 minute tempo,  30-35 minutes easy
    • Freshmen: 30 minutes easy, 15 minute tempo, 20-25 minutes easy
  • Tuesday:
    • HIT: 15s jog, 15s sprint for 2 minutes
    • 50 minutes (Freshmen: 35 minutes)
    • Weight training
  • Wednesday: Track workout
    • 1600m tempo, 3 x 800m at 5k pace, 3 x 600m at 3200m pace, 1 x Sandburg
    • Freshmen: Same except only 1 x 600m
    • Sandburg = 100m sprint, 60s rest, 200m at 800m pace
  • Thursday:
    • Core/strength training
    • 50 minutes (Freshmen: 35 minutes)
  • Friday:
    • HIT: 15s jog, 15s sprint for 2 minutes
    • 30 minutes
  • Saturday: Pre-meet
    • 20 minutes slow jog
  • Sunday: City Indoor Championships

Distance Training – Week 8

As promised, we’re going to go a little easier this week. Every few weeks of training, I like to drop the training load slightly to allow for more recovery. We’ll still get some workouts in this week, but they won’t be quite as long.

Cool thing of the week: Training of a 4:05 high school miler – This athlete went to North Shore Country Day, a school we saw at the last meet and will see again this Friday.

  • Monday: Track workout + weight training
    • 2 x 100m sprint at 95%, 4 x 800m between 5k and tempo pace, 5 x 200m at 1600m to 800m pace
    • Rests: 2 minutes after 100s, 60 seconds after 800s, 200m jog after 200s
    • Weight training
  • Tuesday: Tempo
    • 25 minutes easy, 15 minute tempo
    • Freshmen are done after tempo. Everyone else has a 10 minute cool down
  • Wednesday: Easy run
    • HIT: 15s jog, 15s sprint at 95% for 2 minutes
    • 30 minutes easy
    • Core/strength routine
  • Thursday: Pre-meet or time trial
    • 20 minutes easy ending at track
    • Those skipping Friday’s meet: 1600m time trial after easy run
  • Friday: U-High Midway Miles #3
    • This is the same meet as last week. Prepare for a late night.
  • Saturday: Easy run on your own
    •  30-40 minutes easy
  • Sunday: Rest day
    • No training