This plan was given to me by the great Marion Harrison... Thank you Marion
(Oscar ) TRAINING PLAN TO PREPARE FOR THE OUTDOORS NATIONALS
From my observations you already have the
speed so I would suggest that you concentrate on endurances and your sprinting
technique. I am listing the training plan that really worked for me a few years
back when I was able to run my best times.
You don’t have to follow this plan day
for day, but try to get most of the work in and you will be ready for the
outdoor championship. Remember if you work real hard one day, do an easy workout
the next day.
Each workout should start with a minimum of a ˝ mile to 1-mile jog followed by stretching, and plyometric drills.
MONDAY
From the start line of the 400m track,
run a fast 100m, and walk back 50m, and run another 100m and walk back 50m. You
do this all the way around the track. This will give you 7-100 meters. To make
this a good workout you should try to run each 100 in no more than 13 seconds,
and the 50 meter walk back should be as fast as you can.. If you don’t feel
tired after the fourth 100m you are running them to slow. Finish the day with
some starting block practice, or run some stadium stairs.
TUESDAY (Hard Day)
Run a hard 350, 250, and 150 with a
15-minute recovery between the 3 sprints.
350 in 52 sec. but make your goal 46-47
sec.
250 in 34 sec. but make your goal 31-32
sec.
150 in 19 sec. but make your goal 18 plus
sec.
WEDNESDAY
Work on your sprinting technique. Get
someone to critique your sprinting form. How are your feet hitting the ground?
Are you running relaxed? How is your sprinting form? Are you using your arms
correctly?
THURSDAY (Hard Day)
250 x 3 at no more than 34.0 sec
150 x 3 at no more than 21.0 sec.
FRIDAY (Day of rest from the track)
SATURDAY
Run two races
(100, 200 or 300) against someone for time to see where you are in your
training.
SUNDAY
Take a 2 to 2 ˝ mile jog. Your time
should be no more than 25 minutes.
MONDAY
Run a 500 and a 400 at 80% pace. You need
this to increase your 200m strength. (At some point in your training during each
month run all out in a 500 and 400). I think for you a time of 1:25 in the 500,
and under 1:03 in the 400 would be on about right.
TUESDAY
Work on speed and form. Run some 60m
sprints hard to practice your drive phase. Move
back to the 100. Run your 100’s at about 80% to practice controlling
your form.
WEDNESDAY
Run 300’s (3 repeats). Try to do them
in no more than 45 sec.
THURSDAY
Run 150’s (5 repeats). Try to do each at 19.5 with 5 minutes or less between each run.
FRIDAY
Day of rest.
SATURDAY
Run time trials for 100, 200 or 300. Try
to run against some young kid that faster than you. You start out first, and let
the kid (or some one) try to catch you. This will help you maintain your
composure if some one pull up beside you in a race.
SUNDAY
Take a jog of 1 ˝ miles or more.
The rest is just comments:
Change the workout to suit your training
routine.
We all have good days and bad days. On a
day when you just feel to tired to do the schedule workout just do something
else. You can pull a tire up and down the field, run up some stadium steps.
WEIGHT TRAINING is needed to develop more
explosive power in your starts, and arm power to run that last 30 meters in a
race. Try going to the gym 3 times a week to work with the weights
Try to find someone you can workout with.
Try to pace your self where you can “peak” at the National Outdoor Championships”.
Early Season work-out from Thomas Jones
(Nov - Dec)
MONDAY 1. WARM UP / MILE - DRILLS & STRETCHING
2. 500 - 55 SECONDS REST FOR 12 MINUTES
3. 400 - 54 SECONDS REST FOR 12 MINUTES
4. 3 X 200 - 28 SECONDS
TUESDAY 1. WARM UP / MILE - DRILLS & STRETCHING
2. 6 TO 8 X 200M - 28 SECONDS
3. DRILLS
WEDNESDAY 1. WARM UP / MILE - DRILLS & STRETCHING
2. 3 TO 4 X 300M - 42 SECONDS WITH 5 TO 8 MIN. REST BETWEEN EACH
3. 5 X 70m
THURSDAY 1. WARM UP / MILE - DRILLS & STRETCHING
2. 3 (4X100) - NO TIME
FRIDAY 1. WARM UP / MILE - DRILLS & STRETCHING
2. 8 X 150M - IN 17.5 TO 18.5 SECONDS
SATURDAY 1. JOG & STRETCHING
Case for cross-training, Part 1: Five
reasons every runner should cross-train
By Matt Fitzgerald
For Active.com
10/12/2004
As recently as 10 years ago, few elite runners did much in the way of
cross-training, which I like to define broadly to include all forms of
resistance training, stretching, and non-impact endurance training activities
such as bicycling.
Non-impact alternatives to running were grudgingly taken up only when injuries
made running impossible and were quickly cast aside when running was resumed.
Most of the elite runners of the previous generation did some stretching, but
without much effect on injury risk because they usually failed to customize
their stretching routine to fit their individual needs. Only a handful of
runners did any amount of resistance training, and again, with questionable
methods.
Within the past few years, a rapidly growing number of elite runners (in the
United States, at least) have chosen to make cross-training central to their
training programs and have begun using more sophisticated methods.
The athletes leading this trend are crediting the new approach to cross-training
with reducing injuries, accelerating injury rehabilitation, facilitating
recovery, and not least of all, helping them run faster by increasing their
aerobic fitness, power, and efficiency.
The poster boy of the new approach to cross-training is Alan Webb, winner of the
2004 Olympic Trials 1500 meters. Under the guidance of his coach, Scott Raczko,
Webb maintains an unorthodox training schedule in which less than half of his
training time is spent on running.
The rest is spent on dynamic stretching and flexibility drills, medicine ball
exercises, calisthenics, balance training, pool running, and functional strength
training.
The rationale is simple. Webb, like any other runner, can only do so much
running without getting injured. But the maximum amount of running he can handle
is not the maximum amount of total exercise he can handle.
By doing other types of training that enhance his fitness in ways that
complement his running, he can actually reduce his injury risk while further
enhancing his running performance.
Few age-group runners are willing to follow an example like Webb's, in part
because they simply prefer running to other forms of exercise, but mostly
because they aren't fully convinced of the benefits of cross-training.
So I'd like to devote this first installment of my six-part series on
cross-training to giving you a hard sell on the benefits of cross-training.
I want to first persuade you to give an honest try to a balanced cross-training
approach to training for distance running. Then, in subsequent articles, I can
move on to explain how.
For a full treatment of this topic, including complete cross-training-based
training programs for all types of runners, see my book, Runner's World Guide to
Cross-Training (Rodale, 2004).
Following are five proven benefits of cross-training.
1. Fewer injuries
Many overuse injuries are caused by instability in the hips, knees, and ankles
resulting from inadequate strength in important stabilizing muscles. For
example, weak hip abductors (the muscles on the outside of the hip) can cause
the pelvis to tip toward your unsupported side when your foot lands, placing
undue strain on the hip and/or knee joints. Strength training can correct such
problems.
Tightness in certain muscles and tendons also contributes to some running
injuries. For example, runners who develop iliotibial (IT) band friction
syndrome typically have tight IT bands. Stretching can loosen tight connective
tissues and thereby prevent such injuries.
Finally, by replacing one or two weekly recovery runs with easy workouts in
non-impact modalities such as bicycling and pool running you can reduce the
amount of repetitive impact your lower extremities are subjected to, and in this
way reduce injuries (without sacrificing fitness). Impact forces are the true
origin of nearly every running injury.
2. Faster rehabilitation
When you do get injured, cross-training comes to the rescue by correcting the
root cause of the problem, allowing you to get you back on the road quickly and
reducing the risk that this particular injury will recur. (An estimated 50% of
all running injuries are in fact re-injuries.)
For example, eccentric strengthening of the calf muscles is a very effective way
to correct the root cause of Achilles tendinosis, which is essentially an
inability of the calf muscles to properly absorb impact forces.
Non-impact cardio workouts can be used to maintain your aerobic fitness while
your running is limited due to injury. Olympic silver medallist Meb Keflezighi
used this strategy with great success when injuries hampered his running in the
lead-up to the 2004 Olympic Trials Marathon.
By replacing a number of runs with bike workouts he was able to build enough
fitness despite his injury setbacks to finish second in that race and earn a
trip to Athens.
3. Greater aerobic fitness
Due to the pounding running inflicts, even the most gifted runners can handle no
more than about 15 hours of running per week, whereas athletes in non-impact
endurance sports such as swimming and cycling routinely perform twice this
amount of training.
By adding non-impact cardio workouts to your running schedule, you can gain a
little extra aerobic fitness without increasing your injury risk.
4. More power
Another benefit of strength training -? particularly of jumping drills, or
plyometrics -? is increased stride power, which translates into greater stride
length and reduced ground contact time and consequently faster race times.
Among the recent studies demonstrating these benefits was a Swedish study in
which trained runners replaced 32% of their running with plyometrics for a
period of nine weeks.
After nine weeks, their maximum sprint speed, running economy, and 5K race times
were all found to have improved, whereas runners in a control group who
maintained their normal training schedule showed no improvements.
5. Greater efficiency
Dynamic flexibility is the ability to perform sports movements such as running
with minimal internal resistance from your own muscles and joints.
Dynamic stretches are movements that enhance dynamic flexibility by mimicking
the way your muscles and connective tissues actually stretch during running. An
example is giant walking lunges (i.e. walking with the most ridiculously long
steps you can take).
Performing dynamic stretches on a regular basis reduces internal resistance in
your running movements and thereby enhances the efficiency of your stride.
In part two of this series we'll take a closer look at strength training.
Matt Fitzgerald coaches runners and triathletes online through Carmichael
Training Systems [www.trainright.com] and is the author of "Triathlete
Magazine's Complete Triathlon Book" and "Runner's World Guide to
Cross-Training."
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Case for cross-training, Part 2: Strength training for joint
stability and injury prevention
By Matt Fitzgerald
For Active.com
10/19/2004
This series is adapted from Matt Fitzgerald's forthcoming book, "Runner's
World Guide to Cross-Training."
We all know running puts us at high risk for injury, but researchers are finding
out there's a lot more behind running-related injuries than impact forces. Specifically,
it's the combination of impact and joint instability that puts running on par
with tackle football when it comes to numbers of injuries.
Here's why: When your foot makes contact with the ground, your muscles and
connective tissues must work together to resist the potential
joint-destabilizing effect of impact. Most runners, particularly those who
do not cross-train, are weak in key stabilizing muscles. As a result, the body
is forced to absorb impact in a way it's not built to handle.
"The biggest thing I see is that runners have very weak core musculature,
and because of this they can't control their posture while they're
running," says Michael Fredericson, M.D., a running injury expert at
Stanford University. "Their pelvis goes into a forward tilt and they
get an arch in their low back." This, Fredericson, says, results in extra
stress on both the hamstrings and knees.
The hips are also problematic in many runners.
"The hip abductors and external rotators of the hip tend to be weak, or
they're just not firing appropriately -- they're not becoming active when they
should," says Bryan Heiderscheit, P.T., Ph.D., who directs an injury clinic
for runners at Des Moines University in Iowa. "You'll end up assuming
an internally rotated position at the knee and at the hip." This can cause
injuries ranging from knee pain to tendonitis in the hips and groin.
Other muscles that tend to be dangerously weak in runners are those of the lower
back and the front of the lower leg.
Luckily, strengthening these running stabilizers doesn't need to take a lot of
extra time. Simply add another 15 minutes to your running routine twice a week
(if you're really pressed for time, steal it from the time you already run --
you'll thank yourself later) and mix in the following strength exercises.
(For photo illustrations of these exercises and a lot more information about
strength training for runners, see my book, Runner's World Guide to
Cross-Training.)
* Lower abdominal squeeze
Lay face up with your arms relaxed at your sides and your legs extended straight
toward the ceiling with your heels together. Then contract the muscles of your
lower abdomen and, by doing so, try to lift your heels ever so slightly toward
the ceiling. (This is a very small movement).
Hold the contraction for one second, then relax for one second. Repeat the
exercise until you feel a nice burning sensation in the targeted muscles.
Benefit: Strengths lower abdominals and prevents forward tilt of pelvis during
running.
* Side step-up
Stand with your side next to a 12- to 18-inch platform (such as a weight bench
or tall aerobics step). Place your right food on the platform keep your left
foot on the floor (your right knee is bent and your left leg is straight).
Shift your weight onto your right leg stand on that leg, lifting your entire
body 12 to 18 inches. Pause briefly with your left foot unsupported in the
air next to your right foot, then bend your knee again and slowly lower your
left foot back down to the floor.
Benefit: Strengthens the thighs, hips, and glutes, improving knee and hip
stability.
* Pillow balancing
Place a pillow on the floor and balance on it with one shoeless foot for 30
seconds, and then balance on the other foot, and repeat. At first it will be
difficult to last 30 seconds, but you'll quickly improve. Keep it challenging by
using a bigger or softer pillow, by stacking pillows, and/or by balancing
longer.
Benefit: Strengthens the muscles that oppose the calf muscles, improving ankle
stability.
* Hip twist
Lie face up with your arms resting at your sides and your palms flat on the
floor. Extend your legs directly toward the ceiling, keeping your feet together,
and point your toes.
Keeping your big toes side-by-side, tip your legs 12 to 18 inches to the right
by twisting at the hip, so that your left buttock comes off the floor. Fight the
pull of gravity by maintaining stability with your abs and obliques.
Pause for a moment, then return slowly to the start position, again using your
core muscles to control the movement. Repeat on the left side. Do 8-12
repetitions on each side.
Benefit: Strengthens the abdominal muscles, including the obliques, improving
pelvic stability.
* Single arm dumbbell clean and press
Assume a wide athletic stance with a single dumbbell placed on the floor between
your feet. Begin with your left arm fully extended and bend forward from the
hips and grasp the dumbbell with your left hand.
With a single, fluid, powerful movement, pull the dumbbell off the floor, stand
fully upright, and continue raising your left arm until it is extended straight
overhead.
Pause briefly and then reverse the movement, allowing the dumbbell to come to
rest again on the floor briefly before initiating the next lift. Complete 10-12
repetitions and then switch to the right arm.
Benefit: Strengthens the thighs, hips, glutes, lower and upper back, chest, and
shoulders, improving knee and hip stability and running posture.
Case for cross-training, Part 3: Stretching
By Matt Fitzgerald
For Active.com
10/26/2004
This series is adapted from Matt Fitzgerald's forthcoming book, "Runner's
World Guide to Cross-Training." Part 1 begins here.
The primary perceived benefit of stretching for runners is injury prevention.
But in the best recent controlled studies, stretching has not reduced the
incidence of injuries to the lower extremities to a statistically significant
degree. On the basis of such studies, many exercise physiologist-s advise
runners not to stretch.
The main problem with this advice and the studies upon which it is based is that
they come at stretching from the wrong side of injury. Targeted stretching of
abnormally tight muscles and tendons has proven to be an extremely effective
means of rehabilitating and preventing the recurrence of specific injuries in
runners.
This is because abnormal tightness in specific muscles and tendons is without
question a contributing cause of particular running injuries, and stretching can
increase the elasticity of muscles and tendons.
Every day, physical therapists prescribe targeted stretching exercises to
rehabilitate and prevent recurrence of five different injuries that are
frequently associated with tightness in muscles and tendons.
Abnormally tight calves and Achilles tendons contribute to plantar fasciitis,
shin splints, Achilles tendinosis, and calf muscle strains. Abnormally tight
hamstrings and hip flexors often precipitate strains in these muscles. And an
abnormally tight iliotibial band is commonly seen in runners suffering from IT
band friction syndrome.
There is no doubt that stretching plays a positive role in the successful
rehabilitation of many cases of these injuries, so it only stands to reason that
it can also prevent many cases of these same injuries (or at least prevent their
recurrence).
For this reason, I recommend that you stretch the above-mentioned muscles and
tendons daily.
Another controversial question is the relationship between flexibility and
performance. Stretching advocates claim that runners need to be very flexible in
order to take long strides. Others believe that runners get all the flexibility
they need through the activity of running itself.
In this case both sides are half-right. There are two muscle groups that are
unusually flexible in most elite runners: the hips and the shoulders. Non-elite
runners can surely benefit from stretching these muscle groups and thereby
increasing the range of motion of the shoulders and hips.
But this alone will probably not improve your stride length, because regular
stretching exercises increase only passive range of motion, whereas running
requires dynamic flexibility, which is the ability to perform sports movements
with minimal internal resistance from your own muscles and joints.
This is the distinction that stretching skeptics are trying to get at when they
say running itself gives us all the flexibility we need. While the distinction
is real, the best way to increase dynamic flexibility is not by running but
rather by performing dynamic stretching exercises.
Dynamic stretches are movements that mimic the way your muscles and connective
tissues actually stretch during running. An example is the leg swing (described
below).
Performing dynamic stretches on a regular basis reduces internal resistance in
your running movements and thereby enhances the efficiency of your stride.
These stretches also make for excellent warm-up movements, because they increase
dynamic flexibility acutely from resting to active levels by warming, loosening,
and lubricating the muscles.
Dynamic stretching warm-up
The following dynamic stretching warm-up will increase your active range of
motion for individual workouts and increase your dynamic flexibility generally.
Do it 2-3 times per week as a part of your warm-up, following several minutes of
easy jogging.
Arm swings
Swing your right arm in a giant circle. Do 6 forward rotations and 6 backward
rotations and then repeat with your left arm.
Trunk twists
Raise your arms straight out to the sides. Twist your torso as far as you can to
the right. Without pausing, reverse direction and twist over to the left. Repeat
10 times.
Leg swings
Stand on your left foot and swing your right leg backward and forward in an
exaggerated kicking motion. Complete 10 swings and repeat with the left leg.
Side leg swings
Stand facing a wall, lean forward slightly at the waist, and brace your hands
against the wall. Lift your right foot off the ground and swing your right leg
from side to side (like a pendulum) between your left leg and the wall. Do 10
swings and then switch to the left leg.
Giant lunges
Take 10 giant steps forward with each foot, lunging as far forward as you can
each time.
Ankle bounce
Lean forward against a wall with your feet close together and flat on the
ground. Raise both heels as high as possible and then "bounce" them
off the ground. Repeat 20 times.
Matt Fitzgerald coaches runners and triathletes online through Carmichael
Training Systems (www.trainright.com) and is the author of "Triathlete
Magazine's Complete Triathlon Book" and "Runner's World Guide to
Cross-Training."
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