by Coach | Jun 25, 2021 | Run
Bronte Shirts The Problem of Heat “Bronte Shirts” is a tool used to help keep a runner cool in extreme heat. I developed this tool in conjunction with a star athlete and her mom I was inspired by marathoners Meb Keflezighi and Deena Kastor. Meb and Deena used this...
by Coach | Jun 25, 2021 | Run
Tying your shoes and breathing Why tie your shoes right? Have you ever watched professional basketball players doing layup drills and wondered, “why do they need to practice that”? Or have you marveled at professional baseball players practicing their swing hitting...
by winner | Apr 20, 2021 | Coach, Run
WEIGHT WORKOUT FOR RUNNERS This is a sample weight workout for runners. Flat Bench or machine light weight .10 reps (will increase to 12-15 reps light weight lean muscle good cardio) Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea more...
by winner | Apr 20, 2021 | Coach
LADY COUGAR CROSS COUNTRY pre- summer workouts for runners ALL workouts whether at school, with team or own own should begin with “normal” warmup routine of 12 min running, drills, fence work, etc mon tue wed thu fri sat sun tot. w/warmup my 27-j2 3-4...
by winner | Apr 20, 2021 | Coach, Run
COUGAR DISTANCE RUNNER PRE AND POST WORKOUT Routines Pre and Post Workout routines captains check each box when done m t w th f sa m t w th fri sa m t w th fr sa 1 12 min warmup run 2 Drills do 2 40 meter segments of each high butts Russians or skip kicks ankling...
by winner | Apr 20, 2021 | Coach
PACE, DISTANCE AND TIME CHART 6:30 6:40 6:50 7:00 7:10 7:20 7:30 7:40 7:50 8:00 8:10 8:20 8:30 8:40 8:50 5 32:30:00 33:20:00 34:10:00 35:00:00 35:50:00 36:40:00 37:30:00 38:20:00 39:10:00 40:00:00 40:50:00 41:40:00 42:30:00 43:20:00 44:10:00 5.5 35:45:00 36:40:00...
by winner | Apr 20, 2021 | Coach, Run
CROSS COUNTRY TRAINING SYSTEM (for detailed explanation of implementing the system, get your copy of Coach, Run, Win at www.coachrunwin.com) OVERALL PHILOSOPHY In this cross-country training system, each individual athlete is provided with appropriate paces, distances...
by winner | Apr 20, 2021 | Coach, Win
FUEL AND FLUID FOR YOUR RUNNER’S ENGINE The engine of your car needs gas and various fluids to operate. If it doesn’t get them, the result is that you don’t get where you are going or you breakdown on the way. The same is true regarding hydration and...
by winner | Apr 20, 2021 | Win
The most important thing in the mental race is confidence. Building confidence for races comes from positivity. Runners need positive self-image and positive thoughts about workouts, teammates, coaches, family, and friends. Everyone has doubts and negative thoughts....
by winner | Apr 20, 2021 | Run
RACE PLAN FOR BEGINNER LEVEL 5K total This plan assumes some minimal background in running, perhaps 3 times a week at 3 miles plus each time and should allow a beginner to successfully complete a 5k weeks wk dates Monday Tuesday Wednesday Thursday Friday Saturday...
