Check out this w/o by a NON-RUNNER

High School Running High School Training

15 years ago 10/19/2008 12:30pm EDT

This kid is 18 and an international-class x-c skier. He doesn't like running particularly but does a lot of off-season roller-skiing and hill climbing (hiking fast w/pack).His best ski event so far is 15K

His coach had him do the following track session:

20min. plyos including hurdle hops

5x double-pole sprints on roller skis

4x200,4x400,1x800 ("full recovery"4-5 min?)in trainers

200's were in 28-30, 400s in 64, 62, 61, 60, 800 in 2:15

3x 300m hill climb towing truck tire with poling

50m towing pickup on flat pavement.

It is established that the kid is an aerobic beast (better as distance gets longer). What impresses me is his foot speed given very little actual running training.

15 years ago 10/19/2008 1:18pm EDT

re: 400-1500 coach

You are surprised a professional athlete is decent at other sports?

15 years ago 10/19/2008 1:39pm EDT

re: 400-1500 coach

His 800 time was garbage. All things considered his 400s were the best. So he is not some aerobic beast. He should stick to XC skiing which is a very difficult sport in its own right.

15 years ago 10/19/2008 1:43pm EDT

re: 400-1500 coach

I used to do XC skiing in high school, and it's highly aerobic, almost as much so as running. Also, because it doesn't pound your legs as bad, you can put a lot more time into it, up to several hours a day. Tack on some epic plyometrics, weight room work, etc., and you've got the explosive strength needed to be able to run quick. I'm not surprised that a pro XC-skiier could run this workout.

15 years ago 10/19/2008 1:46pm EDT

re: 400-1500 coach

Yeah, almost as good as Chanelle Price.

15 years ago 12/08/2008 1:41pm EST

re: 400-1500 coach

15 years ago 12/09/2008 8:50am EST

re: fgfg

ever heard of ben true???

15 years ago 12/09/2008 9:21am EST

re: lech fan

Remember he is taking 4-5 minutes rest between 2's and 4's. A runner with a 56 400 pr could probably do that workout, and there are a good number of high school freshman that can do 56.

15 years ago 12/09/2008 9:25am EST

re: Unholy Cumulus

Unholy Cumulus wrote:
Remember he is taking 4-5 minutes rest between 2's and 4's. A runner with a 56 400 pr could probably do that workout, and there are a good number of high school freshman that can do 56.

???

this is a very strong workout. it's not amazing but there are very few hs freshmen who could complete this workout.

15 years ago 12/09/2008 9:33am EST

re: 400-1500 coach

400-1500 coach wrote:
50m towing pickup on flat pavement.

WTF is the point of that?

15 years ago 12/09/2008 9:37am EST

re: girl miler

What is this kid's name?

15 years ago 12/09/2008 9:40am EST

re: fgfg

fgfg wrote:
1630 5ker work out

Really? I ran 16:07 last month and can't touch those times. I don't have the basic speed. I might be able to get close on the 800.

15 years ago 12/09/2008 9:45am EST

re: lech fan

What does Ben True have to do with this?

15 years ago 12/09/2008 9:56am EST

re: 400-1500 coach

I do that exact same workout as my secondary run 6 days per week. Not very difficult but it gives me something to do.

15 years ago 12/09/2008 10:24am EST

re: fmr

I assume the Ben True reference is to his running/skiing prowess. The difference is, Ben has been running competitively since middle school and is a sub-4 miler, so it's not really that similar.

15 years ago 12/09/2008 10:29am EST

re: 400-1500 coach

I would say this is pretty disappointing for an international xc skier, i once saw a national squash player do a better workout.

15 years ago 12/09/2008 10:35am EST

re: Not a skier

Not a skier wrote:
I do that exact same workout as my secondary run 6 days per week. Not very difficult but it gives me something to do.

You tow a truck tire up a hill using ski poles?

Really? Don't get me wrong, I think that's awesome. I'm just a little surprised.

15 years ago 12/09/2008 10:55am EST

re: 400-1500 coach

I'd like to see most of you guys do a 20 minute plyometric routine then do a track workout:

Box jumps: :30 on, :30 off x 5

Split Jumps on box: :30 on, :30 off x 5

Broad Jumps for distance: :30 on, :30 off x 5

Split Jumps for distance: :30 on, :30 off x 5

Now go do a track workout..:)

For someone who does very little impact training (skiing is relatively low impact) those track times are expected.

Alan

15 years ago 12/09/2008 12:57pm EST

re: Runningart2004

I'd like to see you do 7x12 squats at 80% of max. then run to a track 4 miles away in 23min. do A/B runs /skips for 30min.then try 5x400m at 57sec with 2min recovery.

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