· Introductory Letter
· Practices and Group Runs
· Inspirational Letters
· Core Work
·
Training calendars
Introductory Letter
By the time you read this, it’ll have been three weeks since
our girls’ team took 3rd at State and four weeks since the boys ran
a tremendous race at Regionals. The breakthroughs and accomplishments we had on
those days have the potential to be momentum shifters and take our program to a
whole new level.
At the same time, it helps to step back and reflect on who
accomplished their goals this past season and how they got there. Those who put
in the miles over the summer, who hit their paces during workouts and long
runs, and who stuck to the race strategies we discussed generally did exactly
what they hoped. Those who didn’t prepare over the summer, who showed up in
August or strolled through runs throughout the year, generally came up short.
That’s both the beauty and cruelty of running. It takes
years and years of commitment – almost every day commitment – to achieve your
ultimate potential. The beauty is that those who persevere, who run what they’re
asked, when they’re asked, almost always get significantly better. You get what
you put in, simple as that.
No matter what your focus is – running PRs in track, getting
on a relay that makes State, or just keeping the dream of a State Championship
in cross country alive during the rest of the year – training in the winter is
an absolute must. I can tell you from years of personal experience and a decade
of coaching that no period of time makes a bigger difference in the development
of an athlete than off-season training. It’s the difference between a girl
running 22:00 (very good) and 20:30 (on the podium) in cross country; it’s the
difference between a guy running 5:15 in the mile (solid in our conference) and
4:45 (going to State).
If I have one dream for Swain County’s distance program, it
is that we create a culture of excellence in everything we do. Part of that is
holding each other accountable during the off-season. If you want to see your
teams flourish, then you need to be out there putting in the miles and setting
the good example. Have captains’ practices. Run from the school when we don’t
meet. Make some cool routes on the roads near your houses. I’m telling you,
I’ve now run in most parts of Swain County and there are good roads and trails
almost everywhere. If you need suggestions, don’t hesitate to ask.
Many people saying running is all about sacrifices, but I
don’t believe it. I think it’s about choices. And if you want to be the best
runner you can be, then it’s time to get moving again. We did some incredible
things in the 2014, but 2015 – that should be the year that the whole state
learns just what Swain County distance running is all about.
Practices and Group
Runs
Unlike the summer, I am not quite as flexible in the winter.
My current goal is to meet twice per
week on Tuesdays and Thursdays starting in December (minus holidays). I’m
also hoping to start a new tradition of doing several Saturday morning Pancake Long Runs (which, not surprisingly, would
be a long run done on the weekend followed by a hot pancake breakfast). I’ll
have to assess interest before I fully commit to those, but they’re on the
schedule for now.
I cannot bold this next part strongly enough: Create your own training group for the rest
of the days whenever possible. If you can’t get a ride to Deep Creek, it’s
not a big deal. Run from the school and tell your parents to pick you up at
4:30. The buildings are always open and you have access to heat and restrooms.
I’ll create some maps to give y’all route options from the school as well. It’s
not the best running in the world, but it beats trying to consistently do it on
your own.
There will undoubtedly be other days besides Tuesday and
Thursday where Miss Edwards and/or I run in the afternoon and can meet up. I’ll
text you on those days to see if we want to arrange more of a group run.
Inspirational Letters
This year, everyone doing the winter training will get a
personalized letter from me to go over goals and get you pumped. If you haven’t
gotten one by December 15, let me
know. I really want us all to be on the same page, and sometimes letters are
the easiest way to make it happen.
Core Work and Weights
This will be addressed more come January, but I can’t say
enough how much circuits, core and weights can help a runner stay strong and
healthy. Since my book will be available in early December, I’ll just pretend I
have full rights to it and post the exercises and routines that I think will be
most beneficial to you all.
Winter Training
Schedules
Below are the training plans for the various levels. Most
levels have been grouped together and given a range; this should allow everyone
the flexibility to train together most of the time. Keep in mind, whether you
fancy yourself an 800m specialist or a two-miler, winter training is all geared
the same. Once we get in-season, that’s the time to start breaking off. If you
fall into the 400/800 window, you’ll start seeing adjustments in January, but
really no sooner than that.
As always, the training is broken into day-by-day plans.
Total mileage is listed up top with the workout details below. If you have any
questions, you know how to reach me.
Level 5-6
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Nov 24
|
3 miles
Easy
|
3-4 miles
Easy
|
3 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
OFF
(17-18 miles)
|
Dec 1
|
4 miles
Easy
|
5 miles
Easy
|
4 miles
Easy
|
5 miles
Easy
|
4 miles
Easy
|
3 miles
(27 miles)
|
Dec 8
|
5 miles
Easy
|
6 miles
Medium
|
4 miles
Easy
|
7 miles
Easy
|
4 miles
Easy
|
4 miles
(30 miles)
|
Dec 15
|
5 miles
Easy
|
6 miles
Medium
|
5 miles
Easy
|
8 miles
Long run
|
4 miles
Easy
|
5 miles
(33 miles)
|
Dec 22
|
5-6 miles
Easy
|
6 miles
15 mins of 60/60s
|
5-6 miles
Easy
|
9 miles
Long run
|
5 miles
Easy
|
6 miles
(36-38 miles)
|
Dec 29
|
5 miles
Easy
|
6 miles
20 minute fartlek, of 2-3 mins hard/1-2
min easy
|
5 miles
Easy
|
8 miles
Long run
|
4 miles
Easy
|
5 miles
Easy
(33 miles)
|
Jan 5
|
6-7 miles
Easy
|
7 miles
15 min tempo (3:00 rest)
10 min tempo
|
6 miles
Easy
|
8 miles
6 miles easy, then 6 x 200 (200m rest)
|
5 miles
Easy
|
10
miles
Pancake
Long Run @ 8:30 a.m.
(42-43
miles)
|
Jan 12
|
6-8 miles
Easy
|
7 miles
30 minutes of Lappers @ Rec Park
|
5-7 miles
Easy
|
10 miles
Long run
|
5-7 miles
Easy
|
5-8 miles
(38-47 miles)
|
Jan 19
|
6-8 miles
Easy
|
7 miles
8 x 400m hills (400m jog)
|
5-7 miles
Easy
|
11 miles
Long run
|
4-6 miles
Easy
|
5-8 miles
(37-46 miles)
|
Jan 26
|
6-8 miles
Easy
|
7 miles
30 min fartlek, alternating 3-5 min
hard/2-3 min easy
|
5-7 miles
Easy
|
6-7 miles
Medium
|
5-6 miles
Easy
|
12
miles
Pancake
Long Run @ 8:30
(41-47
miles)
|
Feb 2
|
5-6 miles
Easy
|
8 miles
2 x 15 min tempo (4:00 rest)
|
4-6 miles
Easy
|
9 miles
Long run, medium pace last half
|
4-6 miles
Easy
|
5-7 miles
(35-42 miles)
|
Level 3-4
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Nov 24
|
3 miles
Easy
|
3-4 miles
Easy
|
3 miles
Easy
|
4 miles
Easy
|
3-4 miles
Easy
|
OFF
(16-18 miles)
|
Dec 1
|
4 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
3 miles
(23 miles)
|
Dec 8
|
4 miles
Easy
|
5 miles
Medium
|
4 miles
Easy
|
6 miles
Easy
|
4 miles
Easy
|
3 miles
(26 miles)
|
Dec 15
|
4 miles
Easy
|
5 miles
Medium
|
4 miles
Easy
|
7 miles
Long run
|
4 miles
Easy
|
4 miles
(28 miles)
|
Dec 22
|
4-5 miles
Easy
|
6 miles
15 mins of 60/60s
|
4-5 miles
Easy
|
7 miles
Long run
|
4 miles
Easy
|
4 miles
(29-31 miles)
|
Dec 29
|
4 miles
Easy
|
5 miles
20 minute fartlek, of 2-3 mins hard/1-2
min easy
|
4 miles
Easy
|
7 miles
Long run
|
4 miles
Easy
|
4 miles
Easy
(28 miles)
|
Jan 5
|
5 miles
Easy
|
6 miles
15 min tempo (3:00 rest)
|
4 miles
Easy
|
6 miles
4 miles easy, then 6 x 200 (200m rest)
|
4 miles
Easy
|
8
miles
Pancake
Long Run @ 8:30 a.m.
(33
miles)
|
Jan 12
|
5-6 miles
Easy
|
6 miles
25 minutes of Lappers @ Rec Park
|
4-5 miles
Easy
|
8 miles
Long run
|
4-6 miles
Easy
|
4-6 miles
(31-37 miles)
|
Jan 19
|
5-6 miles
Easy
|
6 miles
6-7 x 400m hills (400m jog)
|
4-5 miles
Easy
|
9 miles
Long run
|
3-5 miles
Easy
|
4-6 miles
(31-37 miles)
|
Jan 26
|
5-6 miles
Easy
|
7 miles
30 min fartlek, alternating 3-5 min
hard/2-3 min easy
|
4-6 miles
Easy
|
5 miles
Medium
|
4-5 miles
Easy
|
10
miles
Pancake
Long Run @ 8:30
(35-39
miles)
|
Feb 2
|
4 miles
Easy
|
6 miles
2 x 12 min tempo (4:00 rest)
|
4 miles
Easy
|
7 miles
Long run, medium pace last half
|
4-6 miles
Easy
|
4-6 miles
(29-33 miles)
|
Level 1-2
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Nov 24
|
2 miles
Easy
|
2 miles
Easy
|
2 miles
Easy
|
3 miles
Easy
|
2-3 miles
Easy
|
OFF
(11-12 miles)
|
Dec 1
|
3 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
4 miles
Easy
|
3 miles
Easy
|
3 miles
(19 miles)
|
Dec 8
|
3 miles
Easy
|
4 miles
Medium
|
3 miles
Easy
|
4 miles
Easy
|
3 miles
Easy
|
3 miles
(20 miles)
|
Dec 15
|
3-4 miles
Easy
|
4 miles
Medium
|
4 miles
Easy
|
5 miles
Long run
|
3 miles
Easy
|
3 miles
(22-23 miles)
|
Dec 22
|
4 miles
Easy
|
5 miles
15 mins of 60/60s
|
3-4 miles
Easy
|
5-6 miles
Long run
|
3 miles
Easy
|
4 miles
(24-26 miles)
|
Dec 29
|
4 miles
Easy
|
4 miles
20 minute fartlek, of 2-3 mins hard/1-2
min easy
|
3 miles
Easy
|
5-6 miles
Long run
|
4 miles
Easy
|
3 miles
Easy
(23-24 miles)
|
Jan 5
|
4 miles
Easy
|
5 miles
15 min tempo (3:00 rest)
|
4 miles
Easy
|
5 miles
3 miles easy, then 6 x 200 (200m rest)
|
3 miles
Easy
|
6-7
miles
Pancake
Long Run @ 8:30 a.m.
(27-28
miles)
|
Jan 12
|
3-5 miles
Easy
|
5 miles
25 minutes of Lappers @ Rec Park
|
3-5 miles
Easy
|
6-7 miles
Long run
|
3-5 miles
Easy
|
3-5 miles
(23-27 miles)
|
Jan 19
|
4-5 miles
Easy
|
5 miles
6 x 400m hills (400m jog)
|
3-4 miles
Easy
|
6-7 miles
Long run
|
3-5 miles
Easy
|
3-5 miles
(24-31 miles)
|
Jan 26
|
3-5 miles
Easy
|
5 miles
20 min fartlek, alternating 2-3 min
hard/2-3 min easy
|
3-4 miles
Easy
|
4 miles
Medium
|
3 miles
Easy
|
6-8
miles
Pancake
Long Run @ 8:30
(24-29
miles)
|
Feb 2
|
3 miles
Easy
|
5 miles
2 x 10 min tempo (4:00 rest)
|
3-4 miles
Easy
|
5-6 miles
Long run, medium pace last half
|
3-4 miles
Easy
|
4 miles
(23-26 miles)
|