Training
In distance running, a key component is often the total weekly running volume (or number of miles run per week). This should be recorded each week to ensure that athletes are training at an appropriate level. Typically, older athletes who have had more training experience are able to run more mileage each week.
Sometimes athletes supplement or add to their weekly running with cross training, often on a bike or in a pool. Injuries can sometimes prevent an athlete from being able to run and cross training can replace all running for a period of time to ensure that an athlete continues to train despite these setbacks. The most common time to replace running with cross training is on mileage days.
Standard cross training conversions:
10 minutes biking = 1 mile
5 minutes traditional swimming = 1 mile
7 minutes aquajogging = 1 mile
In the base training phase...
Long run - Longest, continual run of the week at a conversational pace
Short PPM - Hard, timed run that is at least a mile shorter than a long PPM
Long PPM - Hard, timed run that is at least two miles shorter than the long run
Mileage - Run at a conversational pace
Double - Mileage broken up into two runs with the sum equaling at least one more than the long run
Monday is the long run. As is the case with all aspects of training, beginning runners start at a much shorter distance and increase this over time.
Tuesday is sometimes a shorter, hard run. This short PPM helps to make Thursday’s long PPM better. Typically, short PPMs would start in July and are sometimes replaced with longer intervals with short recovery times on grass. Short and long PPMs are always preceded by a one-mile warm up and ended with a one-mile cool down.
In our base training phase, Thursday is the most important day of the week. This is the long PPM when athletes run hard for a given distance. Typically, freshmen start at a shorter distance (usually 2 miles) and build up gradually over time. The goal is to get the pace for each mile quicker while also running a longer distance, over time.
Older runners often run twice or double on Saturdays, breaking their mileage into two runs. The sum of these two runs in total is at least one mile more than the long run from Monday. These athletes have progressed their training through high school. Freshmen are encouraged not to run twice on Saturdays until their training has progressed.
All other days are simply mileage, or running at a comfortable pace for a given distance. This mileage helps to keep the weekly volume at an appropriate level for each individual's training.
Typical base training week
M - Long run
T - Short PPM or mileage
W - Mileage
R - Long PPM
F - Mileage
S - Double (or mileage)
S - Mileage
Communication between athletes and coaches is vital to provide the optimal guidance and training plan.
A training journal template has been provided for a hard copy of your running.
Follow this link to communicate your training directly to the coaching staff.
In distance running, a key component is often the total weekly running volume (or number of miles run per week). This should be recorded each week to ensure that athletes are training at an appropriate level. Typically, older athletes who have had more training experience are able to run more mileage each week.
Sometimes athletes supplement or add to their weekly running with cross training, often on a bike or in a pool. Injuries can sometimes prevent an athlete from being able to run and cross training can replace all running for a period of time to ensure that an athlete continues to train despite these setbacks. The most common time to replace running with cross training is on mileage days.
Standard cross training conversions:
10 minutes biking = 1 mile
5 minutes traditional swimming = 1 mile
7 minutes aquajogging = 1 mile
In the base training phase...
Long run - Longest, continual run of the week at a conversational pace
Short PPM - Hard, timed run that is at least a mile shorter than a long PPM
Long PPM - Hard, timed run that is at least two miles shorter than the long run
Mileage - Run at a conversational pace
Double - Mileage broken up into two runs with the sum equaling at least one more than the long run
Monday is the long run. As is the case with all aspects of training, beginning runners start at a much shorter distance and increase this over time.
Tuesday is sometimes a shorter, hard run. This short PPM helps to make Thursday’s long PPM better. Typically, short PPMs would start in July and are sometimes replaced with longer intervals with short recovery times on grass. Short and long PPMs are always preceded by a one-mile warm up and ended with a one-mile cool down.
In our base training phase, Thursday is the most important day of the week. This is the long PPM when athletes run hard for a given distance. Typically, freshmen start at a shorter distance (usually 2 miles) and build up gradually over time. The goal is to get the pace for each mile quicker while also running a longer distance, over time.
Older runners often run twice or double on Saturdays, breaking their mileage into two runs. The sum of these two runs in total is at least one mile more than the long run from Monday. These athletes have progressed their training through high school. Freshmen are encouraged not to run twice on Saturdays until their training has progressed.
All other days are simply mileage, or running at a comfortable pace for a given distance. This mileage helps to keep the weekly volume at an appropriate level for each individual's training.
Typical base training week
M - Long run
T - Short PPM or mileage
W - Mileage
R - Long PPM
F - Mileage
S - Double (or mileage)
S - Mileage
Communication between athletes and coaches is vital to provide the optimal guidance and training plan.
A training journal template has been provided for a hard copy of your running.
Follow this link to communicate your training directly to the coaching staff.
carmel_distance_training_journal_template.pdf |