2012 Women's Olympic Distance Coach Rose Monday takes you step-by-step through the training program that, not only made her a champion athlete, but has proven to be a primary factor in the re-emergence of women's distance running in the United States. With the help from the talented Maggie Vessey (two-time USA Outdoor Champion, 2005 NCAA Outdoor runner-up, and NCAA All-American;), you will get an inside look at one of the greatest minds in middle and long distance training in the sport today.
Coach Monday shares 50+ drills that her athletes use to become championship-caliber runners. Monday breaks down the teaching phase of her drills into three distinct parts:
Beginning with a scientifically designed stretching routine, Coach Monday introduces a dynamic warm-up with over a dozen exercises that can implemented into your program, including a special series of drills designed to prevent shin splints (something every coach and athlete can appreciate).
Coach Monday and Vessey demonstrate a variety of workouts, each designed to improve essential elements of championship middle distance running. Aerobic Threshold Running, Speed, Lactic Acid Workouts, Endurance, Strength and Adrenaline Points are all addressed. Aerobic Threshold pace workouts, Broken Tempo workouts, Russian Intervals, Hill Reps, and Date Intervals workouts are all demonstrated including explanations and instructions on when and how to implement these workouts. Monday also includes ideas of how to vary these workouts to increase interest and fight boredom.
Fifteen-plus Core Stability exercises are demonstrated to strengthen running muscles and prevent poor running mechanics. Coach Monday includes coaching points on how to teach these exercises and an explanation of how to implement these with weight workouts.
As an added bonus, Monday includes a section on Pool Running. She explains how this adds to the benefits of a run:
This is by far one of the best videos for novice coaches or high school-aged athletes who want to learn from one of track & field's master coaches. With a very clear and informative style, Coach Monday helps take the mystery out of middle distance training.
52 minutes. 2013.
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I was hoping there was more running techniques. How to pace yourself and become faster in the mile and 800. Lots of good warm ups but didnt address running faster and pacing and timing.
Concise, well-presented, and excellent material. Covers all relevant dimensions for targeted training. Working with athlete, she reviewed multiple times because of the value of the informationa and specific insights provided.
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