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| Lindsey Valenzuela working on her explosive power |
Foothill Community College Track
Monday, Aug-18, 5:30-7:00pm
Intermediate &
Long Distance Workout
100m – 200m Accelerations:
Intervals of 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m,
180m, 190m, 200m
Pace increases from mile speed down to 400m speed as intervals get longer.
Walk back to start of next interval for rest.
Pace increases from mile speed down to 400m speed as intervals get longer.
Walk back to start of next interval for rest.
Workout Details: I got this acceleration workout from Joe
Vigil, US Nat’l Team and Olympic coach.
“Because maximum velocity at VO2 max for most athletes corresponds very closely with race ability, we use that figure (mile time at VO2 max) to determine training paces. Start workout at mile speed and end workout at 400m speed."
Example:
Acceleration Workout Calculation
Mile time: 5min or 300sec
Or 75sec/400m or 19sec/100m
400m time: 60 Seconds
Or 30sec/200m
Example:
Acceleration Workout Formula
Take your 400m speed for 200m (30sec) and subtract your mile
speed for 100m (19sec).
30sec – 19sec = 11sec
11sec ÷ 10 = 1.1sec
Acceleration factor of 1.1
seconds
Example: 100 to
200m Acceleration Workout Target Times
100 – 19.0
110 – 19.0 + 1.1 = 20.1
120 – 20.1 + 1.1 = 21.2
130 – 22.3
140 – 23.4
150 – 24.5
160 – 25.6
170 – 26.7
180 – 27.8
190 – 28.9
200 – 30.0
Total Workout = 1650m
Hi Chris, what would a typical warm-up look like for the track work sessions that you program?
ReplyDeleteWarm-up:
Delete200 walk
200-400m easy jog
DYNAMIC FLEXIBILITY
Leg swings (10 right leg front to back, left, right side, left side)
Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
Knee dives into wall to stretch achilles.
HIP FLEXIBILITY
Side high knee karaoke drill (10yards on each side)
Alternating forward walkover drill: high knee angled out and lift up & over imaginary hurdle (10 yards)
Walking knee to chest
Walking foot pull up to chest (figure 4)
DRILLS (1x round at 10 yards w/ 10 yard walk between efforts)
Marching opposite hand to toe touch
Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, will other pivots up to 90deg from ground)
Walking lunges with pelvic tilt (hip flexor stretch)
Walking lunges with torso twist
Jump rope hops with forward lean
High knees
Butt kicks
Straight legs (prime time)
Fast stutter steps with quick arms
Crouched side step shuffle (20 yards)
Side step jumping jacks with arms moving overhead (20 yards)
ACHILLES, SHIN, IT BAND DRILLS 1x 10 yards
Heal walk (toes up)
Tip Toe walk
Toes In walk (point toes towards each other with heals slightly elevated)
Toes Out walk (point toes out with heals slightly elevated)
Ankle In walk (inside of shoe)
Ankle Out walk (outside of shoe)
STRIDE OUTS: with full recovery between efforts
Stride outs are short repeats that are usually between 80-100m in distance.. They are done at fast speeds with full recovery. Again, strides prior to a workout are used to gradually ramp to the intensity of the workout. They are also used to reinforce good biomechanics and the recruitment of fast twitch muscle fibers.
1 x 80m at 75-80% perceived exertion stride out
1 x 80m at 80-85% perceived exertion stride out
1 x 80m at 85-90% perceived exertion stride out
1 x 80m at 90-95% perceived exertion stride out
Good afternoon coach, i've been following your programming for a couple of weeks.
ReplyDeleteI just wanted to know, what is the difference in doing long or intermediate workouts?
Should I always do the long ones? or the short ones?
Thank you very much for what you do for us, i really appreciate it.
Hi Andres,
DeleteThe long workouts are for the more experienced runners or athletes typically faster than 8min/mile. The goal of these two groups is to run for the same duration. Pick one and go for it
Excelent science workout!
ReplyDelete