Sports | Athletics » Scott Simmons - USA Rowing, Training of American Distance Runners

USA Rowing: Training of American Distance Runners Scott Simmons American Distance Project www.AmericanDistanceProjectcom US Olympic Distance Medalists ! 2012 London (2) ! 1 x Men’s 10k Silver ! 1x Men’s 1500m Silver ! 2004 Athens (2) ! 1x Men’s Marathon Silver ! 1 x W Marathon Bronze ! 2008 Beijing (1) ! 1 x 10k Bronze ! 2000 Sydney (0) ! 1996 Atlanta (0) ! 1992 Barcelona (2) Bronze 2016 US Olympic Distance Medalists Matt Centrowitz – Gold 1500m Paul Chelimo – Silver 5,000m Galen Rupp – Bronze Marathon Clayton Murphy – Bronze 800m 2016 US Olympic Distance Medalists Emma Coburn– Bronze Steeplechase Evan Jager – Silver Steeplechase Jenny Simpson – Bronze 1500m 7 Distance Medals Common Factors In Training ! Aerobic & Anaerobic Threshold Development ! Weekly Volumes of 90 to 135+miles ! Easy Aerobic Recovery Runs ! Long Runs Approaching Anaerobic Threshold: 12 to 24miles ! Progressive Tempo Runs: 4miles to 13+miles ! Race Specific Volume

& Intensities ! Intervals ranging from 3000m to 12000m (ex. 25x400m for 10k) ! Continual Speed Development /Biomechanical Improvement ! Hammers ! Speed Sessions (short, fast, full rest) ! Plyometrics & Weights Common Factors In Training ! Use of Active Recovery ! Massage ! Ice Baths / Cryotherapy ! Specific Recovery Runs ! Use of Altitude ! Rupp/Centrowitz – Park City, Utah (7,000ft) ! Chelimo, Bor, Kipchirchir, Korir – Woodland Park, CO (8500-9000ft); Colorado Springs, CO (6200ft); Pueblo, CO (4200ft) ! Cyclical Exposures ! Blood Testing / Iron Supplementation Complicating Factors: Blood Iron ! Adaptation to Altitude & Training Itself Is Not Possible Without Available Iron ! Women - Serum Ferritin ! Below 20 - Serious Trouble, Need Suppl. ! Below 30 - Low, Requires Suppl. ! Men - Serum Ferritin ! Below 30 - Serious Trouble, Need Suppl. ! Below 40 - Low Requires Suppl. 2016 US Rio Olympians - ADP Hillary Bor: 3,000m = 2,000m Row ! US Olympic Trials

3,000m Steeplechase – Runner-Up ! Rio Olympic 3,000m Steeplechase Heat Winner ! Rio Olympic 3,000m Steeplechase 7th-place ! #8 US All-Time 3,000m Steeplechase (8:13) US Olympic Trials 3000m Steeplechase Final Video About Hillary ! SGT in US Army ! Born in Kenya, Naturalized US Citizen ! 2011 Graduate of Iowa State Univesity ! 2 x NCAA Steeple RunnerUp ! College Bests: 3k Steeple: 8:35.12; 3k: 8:10; Mile: 4:03 Hillary Bor’s Training Plan Typical Training Weeks (G.P 4:20) May 09, 2016 May 23, 2016 ! M: 10miles @6-6:30, 4x150m ! M: 10miles @6:30, 4x150m ! T: 3wu,25x400@63, 2:00Int., Hammer #20,25, 2ml wd ! T: 3wu, 12x800, 2R, Hammer 400 #8,#12, 2ml wd ! W:8-10mls 6:20-7:00 ! W:8-10mls easy ! Th: 10-12mls@6-6:30 + 4x150 ! Th: 10-12mls Even + 4x150 ! F: 3wu, 6ml Predator Run @5:03 to 4:55, 2wd ! F: 3wu, 6ml Predator Run @ 4:45 to 4:25, 2wd ! S: 5wu,2x300,2x200,2x150 ! S: 5wu,2x300,2x200,2x150 ! S: 16Long Run @ -6:00, Last 4 Fast @ -5:30 ! S: 17Long Run @

-6:00, Last 4 Fast @ -5:15 Accepted Anaerobic/Aerobic Values 1971-2001 Anaer% / Aer% 400m 81.5 / 185 800m 65.0 / 350 1500m 47.5 / 525 * 3,000m / 2000m Rowing 5k 20.0 / 800 10k 10.0 / 900 Marathon 2.5 / 975 Current Science Anaer% / Aer% 57 / 43 40 / 60 23 / 77 20 / 80 * 12 / 88 6 / 94 1 / 99 Tuesday Interval Sessions ! Volume of 10,000m ! Race Specific Intensities: Goals: 8:10 3k Steeple / 26:55 10k (4:20-Mile, 2:10-800m; :65-400m) ! Short Rests ! Hammer Intervals ! 30 x 300m @ :45-48, 100j, Hammer #25, #30 ! 25 x 400m @ 63-65), 2:00 Interval Hammer #20, #25 ! 12 x 800 @2:10-12, 2:00R, Hammer Last 400 of #8, #12 ! 6 x Mile @ 4:20, 3:00 Rest ! Hurdle Time Trial: 2 x 1k over four hurdles + 10x400, 10x300 Friday Predator Runs ! Volume of 4miles to 6miles ! Progressive pace getting faster each mile and faster overall each week ! May 07 – 6miles (30:23, finish 4:55) ! May 13 - 6miles (28:55, finish 4:40) ! May 20 – 6miles (28:24, finish 4:30) ! May 27 – 6miles (28:24,

finish 4:25) ! June 03 – 5miles (23:38, finish 4:20) ! June 11 – Pace 5k of Portland 10k (14:00) ! June 18 – 4miles (19:18, finish 4:20) ! June 25 – 4miles (19:05, finish 4:20) Prior To Olympic Trials (G.P 4:20) June 20, 2016 ! M: 16Long Run @ -6:00, Last 5 Fast @ -5:10 ! T: 10miles @6:30, 4x150m June 27, 2016 ! M: 10LR @6:20, 3x200 ! T: 10miles @6:20, 4x150m ! W: 3x800@GP, 2x400, 2x200 ! W: TT: 2x1kw@2:42/h+10x400@: 63, 10x300@:45 ! Th: 8mls @6:40 ! Th: 8-10mls @6:25 ! F: 4x300@:45, 2x200@28, FR ! F: 10-12mls 6:25+ 4x150 ! S: 8mls @6:40+ strides ! S: 4ml Predator Run @4:25 ! S: 5mls @6:40, 2x400, 2x200 ! S: 5wu,2x300,2x200,2x150 FAST, Full Rest ! M: Olympic Trials Prelims Weeks Prior To 8:13 PB @ Brussels August 29, 2016 ! M: 16Long Run @ -6:00, Last 4 Fast @ -5:20 ! T: 10miles @6:30, 4x150m September 05, 2016 ! M: 10LR @6:30, 3x200 ! T: 10miles @6:30, 4x150m ! W: 30x300@45, 100j, H#25,30 ! W: 3x600@1:36FR, 2x400, 2x200 (fly to Brussels) ! Th: 8-10mls

@6:30 ! Th: 8mls @ 6:30 ! F: 10-12mls @6:30+ 4x150 ! F: 8mls @ 6:30+ strides ! S: 4xMile (4:28-30) 3R ! S: 5mls@6:30, 2x400, 2x200 ! S: 2x300,2x200,2x150 FAST ! S: Brussels DL Steeplechase Need For Speed: Bernard Lagat ! 41-Years Old ! 2016 US 5k Olympian ! Why? ! Continual Focus On Speed ! Use It Or Lose It! ! World Masters Records ! 1500m 3:32.51 2010 ! 3000m 7:48.33 2015 ! 3000m 7:37.71 2015 ! 10k 27:49 2016 Renato Canova ! Italian Coach of World Record Holders & Olympic Medalists ! “Volume? What is volume?” ! “It is what you do inside the volume that matters”