- Distance runners in the USA are poorly prepared for the rigors of international competition.
- Harder work will produce greater success. Our problems now stem from lack of work, not lack of science.
- Stanford athletes do whatever is asked and have confidence in their preparations.
- Results are the measure of success.
- Recycle basic concepts and training cycles. Hard work is the key.
- Re-evaluate your training all the time. When something works, raise your standards and re-cycle the training period.
- Train using "date pace" (max speed as of now) and "goal pace" (max speed at the end of the training period).
- Phase 1
- 14 day cycles.
- Aerobics, Fitness, Strength, Hilly Long Runs, Mileage, Concentrate on the Pacing of the Runs (coaches prescribe the pacing).
- Summer training consists of 300 repeats at date and goal pacing and long runs of 18-22 miles once a week.
- Pacing is 6:05 or below for training runs for men, and 7:10 or below for women.
Phase 2
- 14 day cycles.
- Endurance, volume, Hills, Drills, Date Pacing.
- 8-12 x 1000 run part in date pace and part in goal pace.
- Start goal pacing EARLY in the year.
Phase 3
- 14 day cycles.
- Transition to racing with pace, constant volume.
- Intensity remains consistent, recovery is what varies.
- Race specific workouts.
- Recovery from intervals--maximum 2:00 rest on mile reps.
- Key workouts--Mile repeats. (High school--800 repeats)
- Interval workouts are on the grass.
Phase 4
- Championship Phase.
- Rest, Recovery, Sharpening, Less Volume.
- ALL workouts at goal pace.
- Add 300s--duplicate Phase 1 (re-cycle workouts).
- Full weights until last Phase 4, then no leg workout.
- Long runs--14 miles.
(More detailed explanations/copies of Coach Lannana's Phases of Training were given as hand-outs. Contact me for further information if needed.)
- Morning lifting--circuit approaches with some Olympic lifts. Duration is about 1 hour.
- If you don't hit the times given in intervals, you aren't prepared for the rigors of racing.
- Slow running has an occasional place, but not every day.
- Goal pacing is set by PRs using Jack Daniel's book "Running Formulas".
- Lannanas Training Guide:
- Determine date and goal pacing.
- Work backwards from the goal and its requirements of pacing.
- Write a season plan.
- Write a weekly plan.
- Set mileage goals.
- Evaluate progress using time trials.
- Stick with performance levels until performances indicate an upgrade.
- Use 2-week cycles. (microcycles)
- The only supplementation necessary is a multivitamin + iron. Vitamin C is optional.
- Indoor track is minimized in importance.
- Mid-distance athletes are required to run XC.
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