Blog Posts from Coaching, Running and Wining
Determining Training Paces
Determining Training Paces For a Fall Cross Country season, begin in the summer with the earliest workouts, recording distances, times, and paces for each athlete. Once you have two weeks of workout recorded, begin to individualize the workouts. Use my “Training Paces...
Tempo Runs
Tempo Runs The tempo run has been THE workout in my training system. I attribute much of our teams' success to this one workout! Tempo runs occur weekly for 8 to 10 weeks, beginning around the sixth week of the 23–24-week season cycle. You may see this workout done in...
Running Hills
Techniques for Running Hills Running hills efficiently is a key to successful racing in cross country. This article has three parts. A discussion of uphill running, then downhill and finishes with attitude and approach. Uphill Running Uphill technique has several...
Long and Recovery Runs
Long and Recovery Runs are two key elements of any training program. They are crucial regardless of the race distance goal. They are both done at conversational paces. As a result, a runner should be able to converse the whole time of the run. In other words, these...
Coach Sayles interviewed about book
INTERVIEW WITH COACH SAYLES ABOUT HIS BOOK COACH RUN WIN Jeffrey Parenti of Mile Split, a national high school cross country and track and field website, interviewed Coach Sayles about his new book, Coach, Run, Win. Jeffrey clearly loved the book and asked lots...
A Star Distance Runners Track Workouts
Haley Herberg 2018 track workouts Do you want to know what a super star distance runner does for track workouts? Take a look at EVERY workout State Cross Country Champion Haley Herberg did during her senior season. These workouts took her to another State Meet...
WHAT ARE KEYS TO RUNNING FASTER?
Throughout my career as a runner and a coach, people have asked me, “how do I run faster?” Here are the keys to running faster: Be patient Slow down! Set goals Have a plan Enjoy the journey You have to learn to be patient in your development as a runner. Whether you...
STAY COOL, BE COOL, RUN FAST
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...
Tying your shoes and breathing
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...
WEIGHT WORKOUT FOR RUNNERS
Machine Flat bench light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
Etc.
Pre-Summer Workouts for runners
Pre-Summer Workouts Chart
Pre and Post Workout Routines
Pre and Post Routines Chart
Pre and Post Workout Routines
Pre and Post Routines Chart
PACE, DISTANCE AND TIME CHART
PACE, DISTANCE AND TIME CHART
Cross Country Training System
OVERALL PHILOSOPHY- each individual athlete is provided with the appropriate paces, distances, numbers of repeats or intervals based on their own stage of development that data collection indicates at any one moment of time, usually adjusted weekly. The basic unit of comparison is time of work effort in a workout
SAMPLE MAMMOTH SELECTION GRID
SAMPLE MAMMOTH SELECTION GRID CHART
