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Coach George Payan
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Specific Endurance Phase
Week 16-19/21 Specific Endurance 4-6 weeks  Volume runs, specific pace and race pace running. Racing week:  optional I like to run two speed workouts back to back (Monday and Tuesday); three recovery runs before the race: Wednesday  recovery run 56-64 minut...

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Strength Period (Running Hills)
Incorporate hills after building a base, work on the strength period for four week.  Running hills is for building strength.  Week 11-14 Strength Period 4 weeks   This is the time to incorporate tempo runs, hill training and repetition running. Run 100% of ...

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Lorelei Newman Marathon Training
Restorative/Transition (active rest) From July 6 to July 26 Lorelei, is well rested, injury free and will be undertaking a difficult training program to compete in the marathon. Aerobic Period (4-6 weeks) from July 27 to September 6 Lorelei, will be focusin...

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2014 Lola Castro's June / August Training Schedule
Normally you would take a 2 to 3 weeks of transition (active rest) from the past season.  Lola took 7 weeks an extra month for prevention of injuries; at the end of the season in May, her legs were feeling pain and she also pick up an respiratory infection....

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Lola Castro's April 2014 Training Schedule
4-1       6 x 1600 in 6:47 w/ 3 minute jog rest. 4-2       Continuous run. 4-3       Continuous run. 4-4       20 x 400 in 87 w/ 100 m jog rest.  Between sets (5) jog 400 meters. 4-5       Running in the hills. 4-6       Running in the hills. 4-7      Conti...

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Jesus Garcia's Training Schedule from March 2 to March 26, 2014
Sunday, March 2, 2014. Cut back on mileage 48-50 miles per week at a 6:20 to 6:30 mile pace on the recovery and long runs. Mile repeats running 82%  of 4:16; incorporating 14 day microcycle. Sunday, March 2, and March 16, 2014.  Week 1: long run on Sundays ...

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Jesus Garcia's Hill Training Schedule from February 2 - 18, 2014
Jesus Garcia's Hill Training Schedule 2014 I will continue to update the article "Standards To Run For The Team" until Jesus Garcia makes the UCLA team, so keep coming back to see the development process.  Tuesday, February 4, 2014. Maintain 60 miles per we...

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800 METERS
Preparation phase:
In December, start out the first week with your prescribe volume which is 50% of the volume anticipated during your full volume week.  Each week progress as indicated until you are at full volume after 4 weeks.

Recommended weekly training full volume for the 800 meter race.

9th Grade males 35-40 miles; females 25-30 miles.  
10th Grade males 40 miles; females 30 miles.
11th Grade males 45 miles; females 35 miles.
12th Grade males 50 miles; females 40 miles.

Post High School
Males 70 miles; females 40 plus miles

Minimum total mileage
Month - Week - Senior Boy - Senior Girl   
Dec.       1           25                20   Start with 50% of the volume
              2           32                25
              3           38                30
              4           44                35   Start one-minute cycles
              5           50                40   
Jan.        6           50                40   Start running in the hills and start repeat miles
              7           50                40
              8           50                40
              9           50                40
Feb.       10         50                40   Start your interval training
              11         50                40
              12         50                40
              13         50                40
Mar.       14        40                 32   Start repetition training

Philosophy:
Set up your training schedule.  Count back from the last race, figure out how many weeks?
        
Remember to use five types of training during the base work and competition phase:  Hill training, interval training, repetition training, speed endurance and acceleration runs.

Counting back in setting up your training schedule:
May:  Acceleration workouts and should be used at the end of the season.

April:  4 weeks for speed endurance 2 or 3 days weekly, remember racing is the same as a speed workout.

March:  4 weeks for repetition training 2 or 3 days weekly, remember racing is the same as a speed workout.

February:  4 weeks for interval training 2 or 3 days weekly, remember racing is the same as a speed workout.

January:  4 weeks for hill training.

In December and January base work minimum 8 weeks.

Base-Building Schedule:
First 8 weeks of base building will be be called Aerobic.  Without base work, conditioning training you'll have a hard time maintaining your fitness during the competitive season. Without the base work, you can't sustain fast times for very long.  Understand the first 400 meters of an 800 meter race is primarily anaerobic, while the second 400 meters is more aerobic and it helps you consistently maintain a high-quality velocity during the second lap of your 800 meter race.  The first 8 weeks, I recommend in base work, run steadily at an easy pace. After 4 weeks of base work, run a minimum long run of 10 miles once every week.

In December start with only aerobic mileage (flat and hills). After four weeks, run one hour each day in the hills twice a week, if you run hills on Monday, the next time run hills on Saturday, give your body four days to recover from the hills.  When starting base work after three weeks, run 7 x one-minute cycles 2-3 times per week after your easy run, at mile pace, run 110-120 meters in 25 seconds and rest for 35 seconds. Start mile repetitions after 4 weeks into base training, with 80% of your goal time, do not increase the percentage 82%, 84%, 86%, 88%, 90% and 92% unless you met the times, the objective is to reach the time prescribed by the workout.

Running Hills:
In January add hill training for 4 weeks, regular hill running on Tuesdays through Fridays, on Mondays run repeats on a hill 16-20 x 100 meters; Saturdays run repeats on a hill 12-16 x 200 meters.

Speed Training:
In February, continue running the long run 10 miles every two weeks.  Workout # 1:  100 meter 1-2.5 seconds slower than best effort over the distance; workout # 2: 200 meter repeats at race pace; workout # 3:  4-6 x 400 meters at race pace; workout # 4:  4 x 600 meters 4 seconds slower than race pace.

In March, continue working on the three distances, workout # 1. 6-8 x 800 meters with 3 minute jog rest; workout # 2. 6 x one-kilometer with 3 minute jog rest; workout # 3. 4-6 x one mile with 3 minute jog rest .

In April:

Workout # 1:  10 x 100 meters at race pace (focus at the end of the race pace).

Workout # 2:  3 sets of 4 x 200 meters start at race pace, drop 1 second, after each set. 

Workout # 3:  3 x 400 meters start at race pace, drop 2 seconds, after each 400 meters.

Workout # 4:  3 x 600 meters at race pace (first 600 meters of the race pace).

In May:  Acceleration workouts

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Jesus Garcia's Training Schedule 2014
I will continue to update the article "Standards To Run For The Team" until Jesus Garcia makes the UCLA team, so keep coming back to see the development process.  Saturday, January 4, 2014. Maintain 60 miles per week at a 6:20 mile pace including the long r...

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Preventing Injuries
My goal for Lola Castro is to take occasional rest breaks from training.  We are starting the new year with a "Nine Day Resting Period".  I'am preventing Lola from getting run down, and the most common interruption to training is the cold or flu.  Planning ...
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