Everything Track and Field Discussion Forums

I am a new high school track coach, and some of my students have approached me recently about doing winter workouts to prepare for distance track. Does anyone have suggestions for good programs that have worked for you? Thanks!

First of all remember to take baby steps, "Rome was not built in a day.You must first raise there aerobic capability.y Start of w/ easy running tor a set time (i.e 10 mins) that they can handle.You may have to experiment the first week or two to find this. Once you establish a starting point increase this gradually in reasonable increments, no more than 5%total volume per week per week Once they get to the point that they can run 30 mins at an easy pace 5 days per week with some comfort you can begin to gradually increase the pace of one or two runs per week (but it should still be aerobic). with in 6 weeks they should be fairl fit and ready for more intense interval work.
Mechanical efficiency is also important, especially at that age. Running is a motor skill so it is helpful to include some simple drill and doing "strides" regularly to work on good mechanics several days per week. Keep them simple, don't over coach, and let each kid build the "muscle memory" necessary to run efficiently and w/out injury.
Strength work is also VERY important for this age group. They don't have to bulk up or get "football strong" but a good general program to build wiry strength and especially good core stability is very important. They should also regular flexibility work to maintain good range of motion in all thier joints
Safety is also so important. I coach college level athletes in a very successful program (due our great tradition, coaches, and kids, not me) and we worry when we send them out on the roads. I know of some coaches who like to have the kids mostly run loops around coheir campus so they can keep an eye on them and be able to respond immediately to injuries and other problems. what ever you do, make sure they are safe, doing appropriate work loads, and are supervised.
One last hing, let them have fun (appropriately). Some of them may look pretty grown-up, some may be very talented, and some may even be future Olympians but just a couple of years ago they wrere probably playing with GI Joe's and Barbie Dollls. They probably
aren't ready to go through a Navy Seal Try-out. Challenge them, teach them, and develop their passion for the sport, that is the most important skill any coach can give his athletes.
Also, there are many avenues to gain more knowledge and skill. go to clinics, read, get on the internet. Best yet, if there is/are successful coaches (college, high school, etc) in your area, ask them. Go watch their practice. Volunteer to work camps. But always remeber, it is not what YOU KNOW about the sport, it is what YOU TEACH taht makes you successful. Teach the right things and teach them well. Best wishes, and have fun!!!!

First of all remember to take baby steps, "Rome was not built in a day.You must first raise there aerobic capability.y Start of w/ easy running tor a set time (i.e 10 mins) that they can handle.You may have to experiment the first week or two to find this. Once you establish a starting point increase this gradually in reasonable increments, no more than 5%total volume per week per week Once they get to the point that they can run 30 mins at an easy pace 5 days per week with some comfort you can begin to gradually increase the pace of one or two runs per week (but it should still be aerobic). with in 6 weeks they should be fairl fit and ready for more intense interval work.
Mechanical efficiency is also important, especially at that age. Running is a motor skill so it is helpful to include some simple drill and doing "strides" regularly to work on good mechanics several days per week. Keep them simple, don't over coach, and let each kid build the "muscle memory" necessary to run efficiently and w/out injury.
Strength work is also VERY important for this age group. They don't have to bulk up or get "football strong" but a good general program to build wiry strength and especially good core stability is very important. They should also regular flexibility work to maintain good range of motion in all thier joints
Safety is also so important. I coach college level athletes in a very successful program (due our great tradition, coaches, and kids, not me) and we worry when we send them out on the roads. I know of some coaches who like to have the kids mostly run loops around coheir campus so they can keep an eye on them and be able to respond immediately to injuries and other problems. what ever you do, make sure they are safe, doing appropriate work loads, and are supervised.
One last hing, let them have fun (appropriately). Some of them may look pretty grown-up, some may be very talented, and some may even be future Olympians but just a couple of years ago they wrere probably playing with GI Joe's and Barbie Dollls. They probably
aren't ready to go through a Navy Seal Try-out. Challenge them, teach them, and develop their passion for the sport, that is the most important skill any coach can give his athletes.
Also, there are many avenues to gain more knowledge and skill. go to clinics, read, get on the internet. Best yet, if there is/are successful coaches (college, high school, etc) in your area, ask them. Go watch their practice. Volunteer to work camps. But always remeber, it is not what YOU KNOW about the sport, it is what YOU TEACH taht makes you successful. Teach the right things and teach them well. Best wishes, and have fun!!!!

First of all remember to take baby steps, "Rome was not built in a day.You must first raise there aerobic capability.y Start of w/ easy running tor a set time (i.e 10 mins) that they can handle.You may have to experiment the first week or two to find this. Once you establish a starting point increase this gradually in reasonable increments, no more than 5%total volume per week per week Once they get to the point that they can run 30 mins at an easy pace 5 days per week with some comfort you can begin to gradually increase the pace of one or two runs per week (but it should still be aerobic). with in 6 weeks they should be fairl fit and ready for more intense interval work.
Mechanical efficiency is also important, especially at that age. Running is a motor skill so it is helpful to include some simple drill and doing "strides" regularly to work on good mechanics several days per week. Keep them simple, don't over coach, and let each kid build the "muscle memory" necessary to run efficiently and w/out injury.
Strength work is also VERY important for this age group. They don't have to bulk up or get "football strong" but a good general program to build wiry strength and especially good core stability is very important. They should also regular flexibility work to maintain good range of motion in all thier joints
Safety is also so important. I coach college level athletes in a very successful program (due our great tradition, coaches, and kids, not me) and we worry when we send them out on the roads. I know of some coaches who like to have the kids mostly run loops around coheir campus so they can keep an eye on them and be able to respond immediately to injuries and other problems. what ever you do, make sure they are safe, doing appropriate work loads, and are supervised.
One last hing, let them have fun (appropriately). Some of them may look pretty grown-up, some may be very talented, and some may even be future Olympians but just a couple of years ago they wrere probably playing with GI Joe's and Barbie Dollls. They probably
aren't ready to go through a Navy Seal Try-out. Challenge them, teach them, and develop their passion for the sport, that is the most important skill any coach can give his athletes.
Also, there are many avenues to gain more knowledge and skill. go to clinics, read, get on the internet. Best yet, if there is/are successful coaches (college, high school, etc) in your area, ask them. Go watch their practice. Volunteer to work camps. But always remeber, it is not what YOU KNOW about the sport, it is what YOU TEACH taht makes you successful. Teach the right things and teach them well. Best wishes, and have fun!!!!