Murrieta Valley, Cont.

August is our peak mileage month because our competitions begin in September (we begin school in mid-August). In August we replace our fartlek runs with mile repeats (covered below). We keep this same basic formula over the season, with changes in volume and intensity.

Key Workouts

The key components of our training are threshold training, speed development, VVO2 training, and long runs. Threshold training and long runs are covered above. Our speed development is done once per week year round and has really helped the strength required for speedier running and increased coordination in our athletes. During the summer, we run 10x400m where we run 100m at top 400m pace and then run the remaining 300m at conversational pace. This helps us tap into the speed without sacrificing mileage. We also do dynamic plyometrics on this day plus 3-5 miles for a cool down. Once the competitive season begins we switch to 10x60m all out sprints with a 2-minute walking rest in between. This develops "true" speed. We keep up with plyometrics and mileage afterward. The kids are sorer after this workout than any other.

VVO2 training is the most important workout we do to control where our athletes are at any given point of the season. VVO2 training refers to running repeats (anything from 400-1600m) at a percentage of VVO2, which is velocity at VO2Max, which is roughly top end mile speed. We use charts from Dr. Joe Vigil's book Road to the Top, to calculate the percentages, which we base off of what we feel the athletes top mile speed will be during spring track. In August we begin with (for varsity) 5x1 mile at 85% of VVO2 with a 3-minute rest interval. The goal is to get all repeats in the proper percentage zone within 3 weeks. At specific points in the season we change to 4x1 mile at 88%; 3x1 mile at 91%; 2x1 mile @ 93%; then 1x1mile +1x800 @ 94%. This progression has been instrumental in controlling our training and peak. Beginning in September we alternate one week with 800's and one week with miles on the repeats. The 800's are twice the volume of the miles and half the time minus 3-7 seconds. We allow 2 minutes rest for 800 repeats. We do this workout once per week.