as too what you say about them being middle distance types. too my knowledge there isn’t really anyway too test this except perhaps giving a 400m time trial and see how they look afterwards.
i look like i am about to die after a 400. the number 1 high school miler in america looks like he could do it again in 5 minutes. and i still lose.
as for signs that they are more suited for middle distance: watching how they run a 400. do they hold an almost even pace throughout the race. do they “kick”. do they hold form well through the last 100m. do they seem like they have anything to give at the end? if the anwsers to some of these are yes. then imo you might have some girls more suited to middle distance type training and would probably respond well too it. It might be hard to explain too them that you feel 50 minute runs at 9 minute mile paces are better than 3x10 in the squat rack but thats for you not me.
for our middle distance girls and boys for that matter they ussally have 2 or 3 long easy runs and 2 or 3 workouts in a week. and the workouts are brutal. some pretty sick stuff with limited recoverys. needless to say i try not too display any talent at the 800 lest i be drafted into the cult. i pretend that i triple jump to avoid these workouts, because i don’t have the requisite basic training and it would kill the moderate natrual speed i have. I am in no way suggesting these types of sessions. They are for when you coach cross country and are trying to win state championships over the 5km in the woods not on the 1,600 total on the track.
how many days a week do you have to work with the girls during the summer and winter?. I know you mentioned they played vollyball. the closer to 5 days the better imo. Hopefully the vollyball team doesn’t go deep into the state playoffs… if there season ends on time you should have from november till febuary too work with the girls. Btw which state are you in. that has a huge bearing on what kind of work you can do. espically with the middle distance types. 50minutes in the snow isn’t fun. it’s sadistic.
maybe you can coddle them into working out 5 days a week, tell them that you think they have a shot at the state record. that would be awesome motivation imo.
Perhaps you can get them to be willing to workout 4 days a week. fridays off.
I think the GPP dvd would be the best bet for a general prep for all of the girls middle distance or sprinters. So the 7 weeks of that. stopping during christmas break. hope that they do something over christmas break too not waste away everything. then you can comeback and work with them as indivduals.
if you could group them into middle distance and sprinter then it could go smoothly. hopefully they don’t end up being grouped black and white that would be awkward. so the faster girls over 200m as the sprinters and the others as middle distance.
and as a template of what you could have them do:
sprinter group:
monday:
speed/accel session.
weights: bench, squat, upright row and an assitance lower bodylift.
tuesday:
tempo/circut training.
wendesday:
the infamous 6x200 session.
The way of the “400” Thanks to KK
or perhaps special endurance work.
weights if you feel like it although that may not be a good idea.
thursday:
tempo and circut training. hops and such.
as for the distance girls:
monday:
a “speed session” for distance people. i’ve seen them before and there not pretty. i would make it more akin too the sprinters session. just less focus on max speed and more on holding pace.
weights: so that the sprinters and distance girls will workout together and not become 2 seperate groups entirelly. and those skinny distance runners need to find a squat rack.
tuesday:
over the 9 weeks or so leading up too the season build up to eventually letting them loose over 50minutes at 9ish minutes a mile if possible. recovery and oxygen uptake are the goals. it’s like tempo for distance runners.
wendseday:
have them join the sprinters for 6x200.
thursday:
another 50. well not 50 but areobic distance running on the trails.
i think this is a fair deal they workout 4 days a week and get 3 days off. it’s about like indoor track minus meets. if possible get them for 5 days. and have another speed session for the sprinters and a shorter distance session for the distance girls too make up on lost time since they will be new to middle distance training. and then have a weights session for both. that would be ideal but motivation too workout is ussally not that high espically with hs girls(not being sexist just observatory). so 4 days is probably better. don’t turn it into hell with you as a slave driver it will turn out badly for everyone involved.
also an observation of girls 400m running. motivation is the key. i’ve seen a girl who didn’t give a fuck all about the open 400 so she did just enough to get second or third or just enough too win if it was an easy meet. so like 65+++ as slow as possible to still get points. wham the relay comes around and she has too make up for the weaker legs on the relay. 62 flat from lane 8. if they want too do well then they can it’s your job to provide the pieces and the tools. they have too put it together.
on a side note. you might want to inlist someone besides a 53 second 16 year old for your help. but i do what i can.
on another side note. makeing 2 “groups” with this set of sprinters may be almost impossible because they’ve probably been working toghether as sprinters since freshmen year and they play vollyball togehter. but in the future… you should try too figure out whose 200-400 material and whose 400-800 material from the first day of pratice as freshmen. no 400-800 girl is gonna run 56 but she may be able to run 62 three times in one afternoon. once on the 4x400 once in the DMR and once in the open 400… wilson kiptikur couldn’t beat michael johnson in their primes over 400meters and probably not 500 meters. but have them run it again 5 minutes latter and see who wins.
She knocked 3 sec off her PR from last year. Too bad she was a senior.