WORKOUT GOAL SHEETS
by Coach | January 5, 2022 | Coach, Run | 0 Comments
WORKOUT GOAL SHEETS Few people leave on a road trip without knowing where they are going. Most people use a map or maps on their device to help them get there. Similarly, coaches and athletes benefit from specific goal setting during workouts. I don't believe it is...
Planning for the State Meet
by Coach | January 5, 2022 | Coach | 0 Comments
PLANNING FOR THE STATE MEET When planning for the State Meet, a cross country coach needs to do several things. First, study the race results for past years. Note what race times it takes to get to the State Meet from your qualifying races. In California this would be...
Keep Track of Summer Miles
by Coach | January 4, 2022 | Coach, Run | 0 Comments
Keep Track of Summer Miles Establishing a strong base of miles run in the summer prior to a fall cross country season is an important precursor to sucess. I have discussed this principle in Coach, Run, Win and in other articles on this website. Summer Workout Plan I...
Summer Workout Plan
by Coach | December 21, 2021 | Coach, Run | 0 Comments
Summer Workout Plan for Fall Cross Country This article presents an overall approach to setting up and implementing a summer workout plan. https://coachrunwin.com/wp-content/uploads/2021/12/Summer-Workout-Plan.xlsx The examples here were for a high school cross...
Determining Training Paces
by Coach | December 19, 2021 | Coach, Run | 0 Comments
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
by Coach | December 13, 2021 | Coach, Run | 0 Comments
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
by Coach | December 10, 2021 | Coach, Run | 0 Comments
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
by Coach | December 3, 2021 | Coach, Run | 0 Comments
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
by Coach | August 27, 2021 | Coach, Run, Win | 0 Comments
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
by Coach | August 11, 2021 | Coach, Run, Uncategorized | 0 Comments
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...
