Name: Terrance Livingston
Age: 17
School: Great Neck South
Coach: Damon Reader
Personal Bests: 200 - 22.1, 400 – 48.07, 600 – 1:20.41, 800 – 1:50.80, 1000 – 2:30.81, 17:26 5K,LJ – 22’ 3”, HJ – 6’ 3”
Accolades: 2008 Outdoor Eastern States champs (400), NYS Fed Champ (800), NON All-American (800)
Typical Training Week
XC – All runs are on soft ground. We don’t touch the track until November. Recovery runs and long runs end with a series of 6-8 striders @ 400 RP.
We do not put a lot of emphasis on XC for Terrance, even though he has always been one of our top performers. We gear our efforts toward the track season.
Mid-October
Mon. League Meet or 20 min. tempo run @ 5K pace
Tue. Interrupted long run – 45 min. run stretch for 5 minutes 30 min. run
Wed. 40 min. recovery in woods
Thu. AM = swim PM= 40 min. on hills
Fri. 4 x miles on quad @ slightly above 5K pace with 3min. rest
Sat. LSD run (we incrementally build up to a peak of about 12 miles)
Sun. Rest
Weights 2 days a week (though this year for Terrance it is mostly just pull-ups, extra abdominal work, pushups, and dips).
Track - Recovery runs and long runs end with a series of 6-8 striders @ 400 RP. Good warm-up, stretch, and sprint drills before each interval session. Cool down and stretch after. We are outside everyday all year long regardless of the weather. Weights 3 days a week (though this year for Terrance it is mostly just pull-ups, extra abdominal work, pushups, and dips).
Late November
Mon. AM = swim; PM = 4 x 200 in 31 sec., 4x 400 in 64 sec., 4 x 200 in 31 sec.
Tue. AM = 30 min. run PM = 40 min. run
Wed. 4 x miles at 5:20 pace with 1-min. rest between
Thu. AM = 20-30 min. run PM = 30-40 min. run
Fri. 4 x 200 in 31; 4 x 1000 in 3:20-1 min. rest; 4 x 200 in 31
Sat. LSD (build up to 12 miles)
Sun. Rest
Mid- January
Mon. AM=swim; 6 x 1000s on slight hill with 3-4 min. rest holding 3:10-3:15 pace
Tue. AM= 20-30 min. jog PM = 30-40 min. jog
Wed. 1x 600 in 1:34, 3 x 400 in :64, 4 x 300 in :48, 6 x 200 in 29 with jog the same distance rest
Thu. AM= 20-30 min. run; 40 min. easy
Fri. 30 min. easy
Sat. Race for qualifying times and/or seed times for Easterns, NYS Meet, Penn Relays, etc.
Sun. Rest or easy jog
Mon. LSD run (build up to 12 miles)
Mid- Spring
Mon. AM = 30 min. run PM = 40 min. run
Tue. League Meet – longer events in cold switching to sprint events as weather improves
Wed. 8-10 mile LSD run
Thu. AM = swim PM = 5 X 1000 in 3:05 with 3 min. rest
Fri. AM= 20 min. easy PM=30 min. easy
Sat. Race for qualifying times and/or seed times or race simulation workout
Sun. Rest
Late-Spring
Mon. AM= swim PM=4 x 200 in :31, 4 x 600 in 1:34 down to 1:23 with full rest; 4 x 200 in :27
Tue. AM = 30 min. jog PM= 40 min. jog
Wed. 6-8 mile LSD run
Thu. AM= jog or swim PM=10 x 200 @ comfortable 27-29 sec. with 200 jog
Fri. 30 min. easy
Sat. Invitational or race simulation workout
Sun. Rest
Goals: My major goal this season is to have two national [indoor] records (600 and 800). For spring I want to run a 46 high in the 400 and a 1:46.9 in the 800. I also want to win both indoor and out door nationals.
Coaches’ Philosophy (by Reader): I break this into 2 categories.
Team philosophy - First and foremost is to remember that the sport is supposed to be about having fun. I figure that if I can find ways to make running fun, our program will be successful. I try to never repeat workouts and sometimes try to turn simple LSD runs or interval sessions into games. Each of the past 4 years we have had over 100 students come out for the team, and I’ve been lucky to have captains who are great at developing team cohesiveness and organizing team functions.
Training philosophy – Our program is based on the concept that to fully develop one’s potential each athlete must develop a solid training base. A strong base wards off injuries and prepares each runner for the more intense workouts during the track season. This is done on an individual basis and is based on the concept of incrementally increasing work load (we also run on soft surfaces whenever possible). For interval lengths and times I rely on the pace charts of Dr. Jack Daniel’s Running Formula and schedule them on a hard/easy schedule. As the weather gets warmer in spring we work more on sprint mechanics and technique and race shorter distances for speed. The goal is always to run our best at the end of the spring season.
In a nutshell, we do 2-3 workouts a week (depending on the time of year, these may be tempo runs, long intervals, short intervals, or a race), 1-2 recovery days (AM and PM easy runs), 1 long run, and 1 rest day. We visit the weight room approximately 3 days a week to focus on core strength, swim or run 2 mornings a week, and finish all recovery runs and long runs with stride work.
For Terrance, I have focused on his long term development and keeping him injury-free and motivated. Most of the year, our workouts focus on him building endurance strength, while the majority of his races are in the shorter distances (save the 800 for the big ones), which serve as speed work, sharpening, and confidence building. He rarely lifts weights for concern that he will get too heavy.