The percent of aerobic and anaerobic energies required to run the 1500 meter runs is 35% aerobic and 65% anaerobic. If the athlete runs 800 meters it is 45% aerobic and 55% anaerobic.
The recommendation is 7 miles aerobic (35% of 20 miles) and 13 miles anaerobic (65% of 20 miles). If you want to increase the volume, use the same percentages.
Volume training throughout the year is necessary but the interrelationship between volume and intensity must also be considered.
Training Volume / Miles Per Week:
Grade School, 20 miles per week
Junior High School, 30 miles per week
10th Grade, 30 miles per week
Start with 100% aerobic to equal 20 miles per week during the preparation period. This period utilizes gradual increases in aerobic running. The long run should be 20-25% of the 20 miles.
The preparation period is divided into two phases. The first phase is general preparation and is 100% aerobic. The second phase is specific preparation and incorporates the gradual introduction of anaerobic.
During the second phase of the preparation period introduce 200, 400 and 800 meter training at race pace. Establish a date pace (run a time trial, the time he or she runs for this trial becomes his or her date pace for his or her primary event). During the competition period run 200's 2 seconds faster than race pace, 400's run 2-4 seconds faster than race pace and 800's run at race pace. Gradually introduce this program into the training.
For the month of October, run the same mileage consistently every day. In November, increase the mileage by one mile each day. In December, increase your mileage again by one mile each day. For example, run four miles every day in October. In November run five miles every day. In December, run six miles every day.
One day a week, run a long run. If the athlete cannot handle a long run, they should run less but keep it long. If there are hills available, do repeat hill runs. Run the mileage that you are currently running. For example, if you are running four miles every day in October, run one mile to the hill, then run 200 repeats, then one mile back from the hill to where you started. Run the repeat hills at a high intensity. The beginning of the week is good for hill repeats or continuous runs in the hills.
On Wednesdays or Thursdays run repeat 600's to 800's for speed work around a park or something similar at race pace. Alternate the 600's and 800's each week. If you run 600's one week then run 800's the next week. The other days in the week maintain the mileage you are running for the month. If you ran the two mile or three mile, use date pace to run the repeats. For example, if you ran three miles in 15 minutes flat, your average mile is 5 minutes and your half mile is 2:30. You would use the date pace to run repeats for speed work.
If the athletes are tired, they should take a rest day. Before a speed workout, they should be feeling fresh, not tired. Some runners need two days of recovery runs which is the mileage you run each day.
Every phase you should change the routine. The reason is because the body adapts within three to four weeks. For example, if you are doing hill repeats and the time is the same for three weeks, either add more repetitions and keep the same time or keep the same repetitions but with faster times. This is applying the overload principle, and the overload principle should be applied every three to four weeks. This also applies to the principle of variation. If you do the same thing week after week, you will not make any improvements.
When the athlete meet with you, have them do the quality work such as the speed work. When they do not meet with you, let them work on volume which is the continuous runs.
You should have a workout schedule for the week to give to the athletes. Program this schedule from the last meet to the present.
Let me know if you have any questions.
Coach Payan
www.CoachesEducation.com