Ellensburg High School
WIAA Coaches School
July 30, 2010
Developing your Program
Physical, technical, mental
Hosting Meets, Sportsmanship.
Make it fun
Allow kids to push themselves
Recruit any way you can
Make Cross Country a big deal in your
Take time to define your philosophy
The goal of distance pace running is to improve the
strength of your muscles, your heart, and to increase
capillarity density and mitochondria.
Distance pace running is 1 minute/mile slower than T
pace and below.
Distance pace running will make up most of your
training, especially over the summer.
You should be able to comfortably carry on a
conversation at this pace.
Do not do this training too hard.
Threshold Pace Running (a.k.a. Tempo runs)(T)
The goal of T pace running is to improve your
body’s ability to run without producing lactic acid.
T pace is about 30 seconds/mile slower than your
Your T pace should feel comfortably hard-
cannot carry on a conversation, but you are not
Threshold runs are done either as a steady 20
minute effort at T pace or as long intervals with
short recoveries (such as 4x5 minutes with 1 minute
VO2 Pace Running(VO2)
The goal of VO2
running is to improve your body’s
ability to use oxygen.
pace is your pace for a 2-3 mile race.
Try to pace these evenly-
it is easy to make the
mistake of starting the workout too hard.
Your recoveries are fairly short (50%-90% of fast
intervals will be longer (often 800-1200meters).
The early intervals will feel easy, and the later ones
will feel hard.
Repetition pace running (R or R-hills)
The goal of R pace running is to improve your
efficiency at speed.
R pace is approximately your 1 mile race effort
Summer R running is best done on hills. Simply run
30 seconds to 1 minute hard uphill 4-10 times.
Walk back down for recovery.
R sections should not be all out-
but they are pretty
fast. Think about maintaining good form during R
Be sure to take a long recovery between R sections.
Core work prevents injury and improves economy
Aim for a variety of exercises.
Don’t focus on “6 pack”
Any work that combines core with balance is great.
We often do:
1 min each: bicycles, prayer situps, Jane Fondas, crab
Plank sequence: front, side, opposite arm/leg, back
Running economy is perhaps the leading factor in
distance running success.
Address through drills
Standard drills: high knees, but kicks, skipping,
chicken walks, leg swings
Many more drills…
excellent videos of
It’s all mental!
Part of your team philosophy
Team goal setting
Individual Goal Setting
Result Goals –
seen in times/places
focus during the race
Part of Philosophy.
Distance running is known for
Preventing and Treating injuries is a major part
of coaching distance running!
It is important to detect and treat injuries early
Be on the lookout for pain in any part of legs or
Pain may occur after running.
It may seem to get better when runing, and hurt later.
This is still an injury.
Pain may be in a limited area.
If the pain or swelling is bad see a doctor.
Insure athletes have appropriate shoes.
Increase training gradually.
Use Cross Training where appropriate.
Address specific strength and flexibility issues
Hamstrings and Inner Quadriceps (vastus
RICE=Rest, Ice, Compression and Elevation-
place a bag of ice on the injured part of the body and wrap with an ace bandage. Lie on the couch
with the injured part elevated. RICE reduces
swelling. RICE for 15 minutes, then remove ice
for 1 hour. Repeat as often as pain continues.
If the pain or swelling is bad see a doctor.
Do not resume training until the pain is gone.
Use your athletic trainer if you have one.
Search for the cause of the injury-
increase mileage too quickly? Are your shoes in
good shape? Have you been stretching? Can you
change your running surface?
Get lots of volunteers!
Get your AD, teachers, and administrators
Make it a big deal in the community.
It gets a lot easier with time and practice.
Cross Country Coaches
Clinic at White Pass
Newton J. Coaching
Telaneus, S. Developing
a Successful Cross
Greene, S. Training for
Daniels, J. Daniels Running Formula.
Hudson & Fitzgerald. Run Faster from 5k to
Marathon: How to be your own best coach.
Results and schedules, as well as meet
Washington State Cross Country and Track.
workout videos and news
It’s the best sport out there!
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