Training Principles

The training and principles are adapted from training developed by many renowned distance coaches, including Arthur Lydiard, Renato Canova, and Scott Simmons

Arthur Lydiard

Coach from New Zealand.
Coached multiple Olympic and World Record Holders in the following events:
Marathon – Lorraine Moller,
10,000m – Barry Magee
5000m – Murray Halberg, Pekka Vasala, Lasse Viren,
1500m- Peter Snell
800m – Peter Snell

Coach from Italy.

Coached multiple Olympic and World Record Holders in the following events:
3000m Steeplechase - Saif Shaheem & Dorcus Inzukuru
Half-Marathon – Florence Kiplagat & Wilson Kiprop
30,000m – Moses Mosop
25,000m – Moses Mosop
10,000m – Nicholas Kemboi
5,000m – Thomas Longosiwa

Training System

The Training System emphasizes gradual mileage increase to develop your stamina while simultaneously developing and improving your speed.

Types of Workouts

Easy/Recovery Runs: Improve aerobic system (endurance)
- Less than 45 minutes long.
Long Runs: Used to increase stamina;
- 18-22% of weekly mileage
Short Repeats: Used to help increase your speed;
- 100m-500m
Long Repeats: MVo2 workouts (gas mileage); Strengthens the heart;
- Kilo/Mile repeats.
Interval (I) = ~vVO2 max pace, used in maximum aerobic workouts, basically practicing at the limit of how much O2 you can consume
- Intervals have a fixed amount of rest. The type of rest can vary between standing, jogging, or maintaining a specific pace. Either way, the goal is also to hit a specific target, but without letting your body come to a complete rest.
Repetition (R) = ~mile race pace, used primarily for speed/strength endurance, often more of a neuromuscular stimulus
- Repeats are about hitting a specific intensity each time and adjusting the duration of rest accordingly. Think hill repeats or 100m sprints. They generally involve full recoveries so that proper form can be maintained. They also ensure your HR doesn’t become too elevated over time.
Threshold/Tempo Runs: Develops efficiency of waste removal, teaching the body to stay aerobic at fast speeds for extended periods
- 20-40 minutes
Racing Workouts: - Combining short and long repeats to create race rhythm, race simulation, and/or race maintenance.

Sport Specific Exercises

Aids in the development of improving your running form.
Injury prevention.
Rooted in physical therapy.
Resistance training increases the natural secretion of Human Growth Hormone, aiding recovery.
Rhythmic Breathing – Breathing according to steps in pattern; 2 in, 3 out OR 3 in, 2 out.
Flexibility and Strength Training is key in helping prevent injury.

Phases

Phases are adapted from Scott Simmon's Diamond model, where intensity gradually develops over time, while simultaneously working on aerobic and anaerobic thresholds.

Diamond Model

Start at current fitness level (evaluated by a 2-mile time trial and 400m time trial.)

Grows in intensity and duration

Each phase gradually develops the body to adapt to higher intensity in racing. The goal is to move towards race-simulation workouts safely and effectively.

4 Phases

Phase 1: Aerobic Development - Increasing the body’s stamina and developing endurance.
Phase 2: Pre-Competition - Transition towards race-specific workouts.
- Pre-Season Time Trials and Invitationals
Phase 3: Competition - Training intensity increased with higher volume.
- Dual/Cluster meets and Invitationals
Phase 4: Championship - Race Simulation Workouts, volume decreased to mid-season levels.
- Conference/League Finals
- Master/CIF Finals
- State Finals
- Regionals
- Nationals

Racing

Scoring System
- Cross Country
  - Top 5 Finishers – Offense
  - 6 and 7: Defense
  - Your place determines your score
  - The lowest score of the top 5 finishers wins.
- Track
  - Top 3 Score
  - 1st = 5 points
  - 2nd = 3 points
  - 3rd = 1 point
Scoring for Distance Events
- 36 is a perfect score (including the 400m)
- 27 is a perfect score (excluding the 400m)
- Highest Overall Points Wins
Invitationals
- Used for evaluation of fitness and competitive levels
- Review and adjust goals
- Evaluated by
  - Teams we beat.
  - Any improvements upon previous seasons.
Cross Country
- Team Time: Adding up the top 5 scorers
- 1-5 Split
- 1-7 Split
Track and Field
- Lap Splits
- Individual and team finishes
- Individual race strategy

League/Conference, CIF Finals, State Finals, and Nationals - Most important races.

Cross Country

Leagues – The top 12 on a team are eligible to compete.
- For North County Section, it is held at either Guajome Park or Kit Carson Park
- Final Team Standings
- Points are doubled
CIF Finals
- Held at Morley Field in San Diego, CA
- All teams can compete.
- The top 7 finishers at the League Finals compete.
State Finals
- Held at Woodward Park in Fresno, CA
- For Division 1, the top 2 teams qualify automatically.
- Top 5 individuals not on a qualifying team within the top 12 overall finishers.
Footlocker West Regionals
- Held at Mt. Sac College in Walnut CA.
- Open for all to run (high school, college, open races.)
- Top 49 medal for high school.
- Top 15 in open races for each gender.
Footlocker Nationals
- Held at Morley Field in San Diego, CA.
- Top 10 finishers at Regional Meets.
Nike Nationals
- For California, you must be invited.
- Must be Nationally Ranked.

Track and Field

Leagues – Top 4 individuals per team in each event.
CIF Prelims – Top 3 overall finishers at League/Conference meet or meet qualifying times.
CIF Finals – Top 5 in each heat from CIF Prelims or meet qualifying times.
State Prelims – Top 2 overall at CIF Finals qualify or meet qualifying times.
State Finals – Top 6 in each heat at State Prelims qualify or meet qualifying times.
Nationals – Must meet qualifying times.