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DyeStat IL: Distance Workout Ideas - February 20, 2013

Published by Mike Newman
Feb 20 2013, 06:15 PM | 3568 views
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Two of O'Fallon's current stars Patrick Perrier and Alex Riba Coach Jon Burnett and his assistant Alan Elfrink with former O'Fallon star Michael Scolarici after the 2011 IHSA State Track Meet. (Photo Credit: Alan Elfrink) Jon Burnett with Alex Riba & Patrick Perrier after the Forest Park Festival September 2012 in St. Louis. (Photo:  Alan Elfrink)

Coach Jon Burnett of downstate distance power O'Fallon High School shares one of his favorite workouts that he uses during the season. This will be a start of a series where various Illinois distance coaches will share some of their ideas
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Here is a workout that my runners enjoy late in the season. The workout has been around for many years and it has several names. We call it the Saluki Workout because it was given to us by Dan Dunbar, who had a great career at SIUC. I really like this workout because the effort my runners put in to this workout is inspiring.

As the younger athletes finish the workout, they line the track and their role shifts to support. They cheer and offer encouragement for the older athletes as they finish the workout. This also allows the younger athletes to see what they hope to be doing in the future when it is their turn to be the older team members.

After the workout, the runners feel exhausted and exuberant but often with a sense of accomplishment on their faces.

Saluki Workout

Workout – The basic workout has hard repeats of 1600m, 1200m, 800m, and 400m. Between each repeat, the runners run an uptempo 1600m. There is no break between the hard repeats and the uptempos. The runners quickly gather themselves and move straight into the uptempo.

Requirements – The workout requires each runner to have his own watch even though they are running in groups. This workout also requires several excellent student managers to write down all splits (we have been very fortunate in this area).

Adjustments – The workout is adjusted according to the age, ability level, and specialty of the athlete. (see chart below)

Expectations – Each runner is expected to monitor his own time. Each runner is expected to tell his times to the managers to be recorded. Determining the proper pace for this workout is difficult. It takes experience. As the runners progress through their careers, they become more in tune with their abilities. Newer and younger runners should start the workout conservatively. They can always pick up the pace later in the workout.

Coach’s note– I like to walk backwards around the track. That allows me to see the athletes more often than if I stand in one place, and thus monitor their progress more often.

   

Saluki Workout

Varsity –

3200m

Warm up-1600m and 6 x 100m sprints

Workout-1600m hard; 1600m uptempo; 1200m hard; 1600m uptempo; 800m hard; 1600m uptempo; 400m hard Cool down-1600m

(7.5 miles)

 

1600m

Warm up-1600m and 6 x 100m sprints

Workout-1600m hard; 1600m uptempo; 1200m hard; 1600m uptempo; 800m hard; 1600m uptempo; 400m hard Cool down-1600m

(7.5 miles)

 

800m

Warm up-1600m and 6 x 100m sprints

Workout-1200m hard; 1600m uptempo; 800m hard; 1600m uptempo; 400m hard

Cool down-1600m

(5.5 miles)

     

Sophomore –

3200m

Warm up-1600m and 6 x 100m sprints

Workout-1600m hard; 1600m uptempo; 1200m hard; 1600m uptempo; 800m hard; 1600m uptempo; 400m hard Cool down-1600m

(7.5 miles)

 

1600m

Warm up-1600m and 6 x 100m sprints

Workout-1600m hard; 1600m uptempo; 1200m hard; 1600m uptempo; 800m hard; 1600m uptempo; 400m hard Cool down-1600m

(7.5 miles)

 

800m

Warm up-1600m and 6 x 100m sprints

Workout-1600m hard; 1600m uptempo; 1200m hard; 1600m uptempo; 800m hard; 1600m uptempo; 400m hard Cool down-1600m

(7.5 miles)

     

Freshman –

3200m

Warm up-800m and 6 x 100m sprints

Workout-1200m hard; 1600m uptempo; 800m hard; 800m uptempo; 400m hard

Cool down-800m

(4 miles)

 

1600m

Warm up-800m and 6 x 100m sprints

Workout-1200m hard; 1600m uptempo; 800m hard; 800m uptempo; 400m hard

Cool down-800m

(4 miles)

 

800m

Warm up-800m warm up and 6 x 100m sprints

Workout-1200m hard; 800m uptempo; 800m hard; 800m uptempo; 400m hard

Cool down-800m

(3.5 miles)

Coaches: Do you have any cool workout ideas that you would like to share? Send them to me at newman.dyestatil@gmail.com. I'll be glad to add them to this series!
THANKS JON!


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2 comment(s)  
coachbehm
When did they do that at SIU. I don't think I ever did that one. Was it Hartzog, Cornell, Sparks?
coachbehm
When did they do that at SIU. I don't think I ever did that one. Was it Hartzog, Cornell, Sparks?
 
 
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