Jesuit Distance Runners Training Guide (see below for explanation)


                   


perf. level / vDOT
perf. level / vDOT
perf. level / vDOT
perf. level / vDOT
perf. level / vDOT

1-->

19/48 18/50 17/51 16/53
15/55 14/56 13/57 12/58
11/59 10/60 9/61 8/62.5
7/64 6/65 5/66 4/68
3/69 2/71 1/72.5

2--> 800-1600-3200-5kXC-->
2:40-6:00-12:49-20:42 2:35-5:50-12:28-20:07 2:32-5:40-12:07-19:37 2:27-5:30-11:46-19:12
2:24-5:20-11:36-18:52
 		2:20-5:15-11:25-18:35
 		2:18-5:10-11:15-18:19
 		2:16-5:05-11:05-18:03
2:13-5:00-10:55-17:40
 		2:11-4:55-10:41-17:25
 		2:09-4:50-10:32-17:05
 		2:07-4:45-10:19-16:51
2:05-4:40-10:11-16:37
 		2:03-4:35-9:58-16:18
 		2:01-4:30-9:47-16:00
 		1:59-4:25-9:35-15:47
1:57-4:20-9:25-15:28
 		1:54-4:15-9:11-15:10
 		1:52-4:10-9:00-14:54
<--800-1600-3200-5kXC
3--> 2011-->





Top 10 FS Jesuit
 		Top 6 FS Jesuit
 		Top 6 FS Jesuit
 		Top 6 FS Jesuit
Top 6 FS Jesuit
 		Top 4 FS Jesuit
 		Top 6 Jesuit
 		Top 6 FS DRL
Top 4 FS DRL
 		Top 10 DRL
 		Top 4 DRL
 		#1 DRL
Top 8 SJS
 		Top 25 Calif
 		Top 25 USA
<--2011



weekly mileage
weekly mileage
weekly mileage
weekly mileage
weekly mileage




freshman year-->>               freshman year-->>                freshman year-->>               freshman year-->>           freshman year-->>          freshman year-->>
    sophomore year-->>                               sophomore year-->>
     junior year-->>                         junior year-->>
senior year

4--> Weekly mileage-->
20-->>
 22
 24
 26 -->>
28-->>
 		30
 		33
 		37-->>
40-->>
 		42
 		45
 		48-->>
50-->>
 		54
 		57
 		60-->>
63-->>
 		65
 		70
<--  Weekly mileage



easy runs at 75%
easy runs at 75%
easy runs at 75%
easy runs at 75%
easy runs at 75%



5-->		 EASY RUNS -->
72-74% max
75% ttl miles
8:52-8:37 pace
Watt Ave
43:58-42:44
Mid-Woods 45:18-44:01
 8:38-8:24 pace
Watt Ave
42:49-41:39
Mid-Woods 44:06-42:55
 8:24-8:11 pace
Watt Ave
41:39-40:35
Mid-Woods
42:55-41:49 		8:11-7:58 pace
"10k"
49:10-47:52
Little Bridge 51:52-50:30 

7:57-7:44 pace 
"10k"
47:46-46:28
Little Bridge 50:24-49:01
 		7:50-7:37 pace
"10k"
47:04-45:46
Little Bridge 49:39-48:17
 		   7:44-7:30 pace    
"10k"
46:28-45:04
Little Bridge 49:01-47:33
 		7:37-7:22 pace
Drinking Fountain 49:39-48:01
Little Bridge 48:17-46:42
7:30-7:18 pace
Drinking Fountain 48:54-47:35
Little Bridge 47:33-46:16
 		7:23-7:07 pace
9 mi Mark
52:25-50:31
Cordova Park 52:38-50:44 
7:16-7:00 pace
9 mi Mark
51:35-49:42
Cordova Park 51:48-49:54
 		7:09-6:55 pace
Howe Ave 58:12-56:18 
Pump 
57:29-55:36
7:02-6:50 pace    
Howe Ave
57:15-55:37    
Pump
56:32-54:56
 		6:56-6:42 pace
Guy West 64:53-62:42
17mi mark 67:44-65:27
6:49-6:35 pace
Guy West 63:48-61:37
17mi mark 66:35-64:19
 		6:42-6:30 pace
Over Guy West 65:55-63:57  
Rossmoor Bar 71:09-69:01
6:35-6:25 pace
Over Guy West 64:46-63:08
Rossmoor Bar 69:54-68:08
 		6:28-6:18 pace
Over Guy West 63:37-61:59
Rossmoor Bar 68:40-66:54
 		6:21-6:10 pace
Over Guy West 62:29-61:40
Rossmoor Bar 67:26-65:29
<--EASY RUNS
72-74% max
75% ttl miles



intervals at vO2 max
intervals at vO2 max
intervals at vO2 max
intervals at vO2 max
intervals at vO2 max



6-->
INTERVALS  -->
100% max
8% ttl miles
3x1k@4:00
3x800@3:08
6-7x400@90
10-12x200@40		 3x1k@3:44
4x800@3:00
8x400@86
12x200@38		 4x1k@3:50
4x800@3:00
8x400@86
12x200@37.5		 4-5x1k@3:47
4x800@2:47
8x400@80
12x200@35
4-5x1k@3:43
4x800@2:42
8x400@74
12x200@33		 4-5x1k@3:38
4x800@2:40
8x400@73
 12x200@32		 4-5x1k@3:34
4x800@2:38
8x400@72
 12x200@32		 4-5x1k@3:30
4x800@2:36
8x400@71
 12x200@32
4-5x1k@3:27
5x800@2:37
9x400@71
14x200@32		 4-5x1k@3:23
5x800@2:35
9x400@70
14x200@31.5		 4-5x1k@3:19
5x800@2:31
9x400@68
14x200@31		 4-5x1k@3:15
6x800@2:33
10x400@69
16x200@31.5
4-5x1k@3:11
6x800@2:30
10x400@68
16x200@31		 4-5x1k@3:08
6x800@2:28
10x400@67
16x200@30.5		 4-5x1k@3:02
6x800@2:25
10x400@66
16x200@30		 4-5x1k@3:00
6x800@2:23
10x400@65
16x200@29.5
5-6x5k@3:00
6x800@2:20
10x400@64
16x200@29.3		 5x1k@2:52
6x800@2:17
10x400@62
16x200@28.8		 5-6x1k@2:54
6x800@2:15
10x400@62
16x200@28.5

<--INTERVALS
100% max
8% ttl miles



tempo runs at 87-90%
tempo runs at 87-90%
tempo runs at 87-90%
tempo runs at 87-90%
tempo runs at 87-90%



7-->		 TEMPO RUNS -->
87-90% max
10% ttl miles

7:20-7:05 pace
14.5 mi mark to Jesuit
19:26-18:46
7:09-6:59 pace
14.5mi mark to Jesuit
18:56-18:30
6:57-6:41 pace
15mi mark to Jesuit
21:53-21:03
6:46-6:33 pace
15mi mark to Jesuit
21:18-20:37
6:35-6:25 pace
15mi mark to Jesuit
20:44-20:12
 		6:29-6:16 pace
15mi mark to Jesuit
20:25-19:44
 		6:24-6:11 pace
15mi mark to Jesuit
20:09-19:28
 		6:18-6:05 pace
15mi mark to Jesuit
19:50-19:09
6:12-6:00 pace
Little Bridge to Jesuit
21:08-20:27
 		6:07-5:58 pace
Little Bridge to Jesuit
20:51-20:20
 		6:01-5:53 pace
Little Bridge to Jesuit
20:31-20:03
 		5:55-5:43 pace
Little Bridge to Jesuit
20:10-19:29
5:50-5:38 pace
15.5mi mark to Jesuit 21:17-20:33
 		5:44-5:32 pace
15.5mi mark to Jesuit
20:55-20:11
 		5:38-5:27 pace
15.5mi mark to Jesuit
20:33-19:53
 		5:32-5:21 pace
15.5mi mark to Jesuit
20:11-19:31
5:27-5:16 pace
  Cordova Pk 4mi tempo to Jesuit
21:48-21:04
 		5:21-5:10 pace
Cordova Pk 4mi tempo to Jesuit
21:24-20:40
 		5:15-5:05 pace
 Cordova Pk 4mi tempo to Jesuit
21:00-20:20
<--TEMPO RUNS
87-90% of max 
10% ttl miles



long runs at 70-72%
long runs at 70-72%
long runs at 70-72%
long runs at 70-72%
long runs at 70-72%


8-->		 LONG RUNS-->
70-72% max HR
16-20% ttl miles
8:49 pace
Drkg Ftn 57:18
Lil Bridge 55:32 		8:32 pace
Drkg Ftn 55:28
Lil Bridge 53:45
 8:24 pace
9mi mark 59:38
Cordova Pk 59:38
 		8:08 pace
9mi mark 57:44
Cordova Pk 57:44
7:54 pace
9mi mark 56:05
Cordova Pk 56:05
 7:47 pace
9mi mark 55:15
Cordova Pk 55:15
 7:41 pace
Howe 62:14
Pump 61:28
 		7:34 pace
Guy West 71:07
7:28 pace
over Guy West 70:11
 		7:22 pace
10.5mi in 77:21
 		7:16 pace
11mi in 79:56
 		7:05 pace
12mi in 85:00
6:59 pace
12mi in 83:48
 		6:54 pace
13mi in 89:42
 		6:49 pace
13.2mi in 90:00
 		6:39 pace
13.5mi in 90:00
6:35 pace
14mi in 92:00
 		6:26 pace
14mi in 91:00
 		6:19 pace
14mi in 90:00
<--LONG RUNS
70-72% max HR
16-20% ttl miles


The Method behind the Madness

This is an explanation of the general training plan at Jesuit as presented in the table above. Runners are placed in one of the achievement level columns (there are 19 of them, going left to right).  Most new runners will be in the organge or green columns on the left.  Example: a runner who has a 5:30 best for 1600 meters (or mile) would be slotted in the orange column furthest right, which is achievement level 16 (and vDOT #53).

The idea is to move from left to right over time.  A dedicated runner can reasonably hope for 10 seconds per mile per year improvement. So, the 5:00 1600 meter runner would hope for a 4:50 the next season, a 5 second improvement in his 800, and a 30 second improvement in his 5k cross country time. His training paces would get faster by roughly the same amount.

Here's what the numbered rows mean:

1. performance level/vDot - Jesuit training is based partially on Daniels Running Formula. Here is a brief summary of his thinking. Daniels classifies running performances into "vDOT" numbers and prescribes training paces (easy, tempo, interval, repetition, long) based on those performances.  Daniels and Joe Vigil have been the two most influential U.S. coaches in the last 20 years.

Clicking on the performance level number will take you to an interval workout table for that level. That table is from Dr. Gerry Purdy's Running Trax: Computerized Running Training Programs, first published in the 1970's. Purdy's work was for his doctoral thesis at Stanford in the early 70's. 

Clicking on the vDOT number takes you to Attackpoint, an orienteering website which has an excellent vDOT calculator.
2. event equivalents - an attempt to equate runners who have times in different events, also an indicator of what a runner's potential times could be in all events.  The fellow with a 5:30 best would hope for a 2:27 for 800 meters, an 11:46 for 3200 meters, and a 19:12 for a 5k cross country race. 
3. team status - this indicates where a runner's times might put him on the Jesuit cross country team; for example, a runner at achievement level 15 (vDOT 55) could expect to break into the top 10 frosh-soph at Jesuit. This is based on recent years' teams, and would change depending on the size of teams, talent, etc.
4. weekly mileage target - these are suggested training volumes for runners during their four years at Jesuit.  A new runner's target is 20-30 miles a week, and the target increases gradually over the four years to as much as 70 miles per week.  Jesuit's national class runners pretty much ran at least 50-60 miles a week, a few ran much more, especially in the 1970's. Tom O'Neil ran 140 miles in one week in 1977 while preparing for his 2:24:32 marathon his senior year at Jesuit. Keeping a training log is essential if you are to meet your weekly training volume target.
5. training component:  "easy" runs - Most running training is this sort, about 70% of the total. This row shows the expected pace per mile for each achievement level, e.g., a 5:00 miler (level 11/59) would do his easy runs at 7:18 to 7:30 mile pace.  Two target workouts are suggested for him: Drinking Fountain in 47:35-48:54, or Little Bridge in 46:16-47:33. That first run is a downstream route, the second is upstream.
6. training component:  intervals - Interval training is done once or twice a week.  Daniels believes the most productive interval workout involves repeats of 3-4 minutes in duration, which translates to repeat kilometers.  The 5:00 1600 runner would do 4-5x1 kilometer in 3:27, running one every 7 minutes.  Or he might do 9x400 in 71 seconds, running one every 2:30. Interval workouts are planned to involve somewhere between 1-3 miles of fast running, e.g., 4x400 (1 mile) or 5x1k (3 miles). Interval workouts are challenging, heart rate will most likely reach 100% of maximum.
7. training component:  tempo runs - tempo running has evolved over the decades from an unplanned component to a deliberately planned effort on a specific day.  Daniels advocates tempos once or twice a week and says the best bang for the buck comes from running at tempo pace for 20 minutes.  With that in mind, this tempo pace chart was designed for Jesuit runners. Tempo pace is roughly 1 minute per mile slower than a runner's mile pr, e.g., a 5:00 miler would tempo at about 6:00 pace for 20 minutes.
8. training component:  long runs - the long run was popularized by Arthur Lydiard for his athletes in the 1960's. Lydiard had his runners do a 22 mile hilly run every Sunday, and that idea spread throughout the running world. Here's a map of the famous WAIATARUA ROUTE, and an article about it. On the high school level, South Torrance HS had a 17.3 hilly course they ran in an imitation of the Waiatarua. Davis HS is said to have it's runners build up to eventually 90 minute runs, or around 13-14 miles. Jesuit began running the loop around Lake Natoma in the late 1990's. That course is 11-12 miles in length, and can include some pretty challenging hills, depending on the route the runner opts for. Long run pace is supposed to be at a slower pace than "easy", perhaps 30-40 seconds per mile slower.