Q:

Could provide some specific instructions on how much runners need to warm up for each event? 3200, 1600, and 800. How many strides? Etc.

A:

In general your typical warm-up should:

• Start an hour ahead of race time
• Include light jogging of 10-15 minutes
• Include dynamic stretches and drills like the hamstring scoop stretch butt kicks and high knees, lunges for the purpose of stretching and not muscle burn, leg swings on a wall, and torso twists. You’re trying to activate the major muscle groups while raising the body temperature.
• Then include a few short bursts of speed (strides) – the number doesn’t matter, somewhere between 5 and 10.
• Cause the athlete to feel like their heart rate went up and their body got warm, gradually throughout the warm up
• Also include time for athlete’s choice – use the bathroom, meditate, listen to music, complete superstitions, etc.

When they are allowed onto the track for the start, they should do 1-2 final strides and light stretching, especially if they had to sit or stand still in a holding area beforehand.

Q:

How do you adjust the weekly practice schedule with a race in mind for Saturday? I don’t want to do anything hard on Friday, so I need to adjust the schedule accordingly. Would you do your last hard workout on a Thursday to get ready for a Saturday race or have your last hard workout on a Wednesday? I have a very beginner group of runners with only one runner that potentially could go to state. So I’m trying to be very cautious.

A:

Here is a snippet from our Competition In-Season Training Plan. The below structure should help you think about how you should approach training in a competition week depending on when your meet is.

Q:

This is the second season I have referenced your website for help.  Thank you for sharing your expertise!  I had a question in regards to workouts during the competition season (April and May).  In Pennsylvania,  we have a dual meet every Tuesday and then an invitational almost every weekend (either a Friday or Saturday) .  You have said that a meet counts as a hard workout.  I am a little concerned about not getting enough speedwork for my middle distance runners.   We aren’t always able to get our 800 runners in the 400 or 200, due to participant limitations and so forth.  In your examples,  you usually have a 5-6 mile run on Wednesday and a 4 mile run after core exercises on Thursday.  Would you recommend that we do something small on the track after either of those runs-maybe 3×400 or 4×200 on Wednesdays, the day after the dual meet?  I say Wednesday to give them the rest for a Friday or Saturday invitational.   We definitely wouldn’t do it on a Thursday if we have a Friday meet, but possibly if the meet is on Saturday.   Any suggestions would be extremely helpful and appreciated!

A:

This is a great question, and you are on the right track with your proposed solutions! As the spring track season unfolds, high school coaches face the challenge of balancing intense competition with the need for structured training, especially when it comes to middle distance runners. A common concern revolves around incorporating enough speedwork while ensuring adequate recovery between meets. Here’s how to navigate this delicate balance effectively.

Understanding the Schedule
In Pennsylvania and many other states, the track season is packed with dual meets every Tuesday and invitational meets nearly every weekend, either on Fridays or Saturdays. This leaves limited time for full-blown track workouts without risking overtraining or fatigue.

Making Adjustments
To address this challenge, it’s essential to adjust the training regimen without compromising performance or recovery. While it’s true that meets count as hard workouts, solely relying on them for speed development may not be sufficient for middle distance runners.

Strategic Workouts
One approach is to incorporate shortened versions of track workouts on Wednesdays, the day after the dual meet. Instead of the usual 5-6 mile run, reduce it to 2-3 miles, followed by half to 2/3 of a normal track workout. For example, 6×400 (rather than a full 12) can provide valuable speed stimulus without overly taxing the athletes.

Flexible Approach
It’s crucial to maintain flexibility in the training plan. Factors like the competitiveness of Tuesday’s races or academic commitments can influence athletes’ readiness for Wednesday workouts. Coaches should be attentive to signs of fatigue or stress and adjust the intensity accordingly. If an athlete is particularly tired, opting for an easy day can prevent burnout and injury.

Prioritizing Recovery
While striving to maximize speed development, coaches must prioritize recovery to keep athletes fresh for upcoming meets. Adequate sleep, nutrition, hydration, and active recovery methods should be emphasized throughout the week to support athletes’ physical and mental well-being.

Individualized Approach
Every athlete is unique, and their response to training varies. Coaches should tailor the training program to meet the needs of each athlete, considering factors like fitness level, injury history, and personal preferences. Regular communication and feedback sessions can help fine-tune the approach for optimal results.

Conclusion
Balancing speedwork and recovery is a delicate dance during the spring track season, especially for high school middle distance runners. By strategically incorporating modified track workouts, prioritizing recovery, and maintaining flexibility in the training plan, coaches can help athletes reach their peak performance while minimizing the risk of burnout or injury. With a thoughtful approach, athletes can thrive both on and off the track throughout the demanding competition season.