Distance Runner Annual Training Plan Walkthrough in Excel | CSCS Ch. 21

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An annual plan is like a roadmap for training that guides the coach and athlete to their competitive goals while avoiding overtraining and burnout. It is not set in stone, but rather represents what appears to be the best and most logical course of action at the time of conception. Fitness characteristics are prioritized and sequenced, training periods are mapped out, exercise progressions are penciled in, and sets, reps, and intensity is all determined with the knowledge that the unpredictability of the season ahead may dictate slight changes in course. Like rerouting around traffic or road closures. In this first example of an annual plan (written by me!), we are examining the training of a 10,000m runner.

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TIME-STAMPS
00:00 – Intro
00:33 – Calendar
01:50 – Competitions
02:13 – Importance
03:55 – Monitoring
06:10 – Run
08:31 – Lift
12:27 – Volume vs Intensity

RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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Fellow strength specialists, thanks for checking out this video—it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: https://bit.ly/2GLzZn4

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Have a great day and remember to move well, live well, and teach others to do the same!

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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.

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Applied Biomechanics: Concepts and Connections – https://amzn.to/38EF0tc
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Statistics in Kinesiology – https://amzn.to/3i5zyCT
Manual of Structural Kinesiology – https://amzn.to/3i6z0MZ
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