Plans Archives - Ken Sayles | Coach, Run, Win

The Authentic Runner by Coach Tim Butler

Coach — Fri, 05 Sep 2025 21:25:37 +0000

The Authentic Runner provides the ingredients necessary to create a healthy heart; and describes what that heart looks like through inspiring stories. By adhering to the 5 C’s (control-contact-contentment-commitment-character), Coach Butler teaches that sports will serve the highest purpose of being the purveyor of true character and citizenship, which is the purpose of The Authentic Runner.

The Authentic Runner is the work of Tim Butler. Coach Butler is the legendary California Cross Country and Track Coach from Dana Hills High School in Southern California. Coach Butler led Dana Hills to 5 CIF Titles, 4 California State Titles, 6 State runner ups and 9 Nike Nationals appearances. He is now an assistant at his alma mater, San Clemente High School. The last 7 years he helped them to 2 CIF Titles, the first boys State Title in the 60 year school history, including 2 Nike National appearances… not to mention coaching the back to back 4 x 800 State Champions in 2023-2024.

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Multi-Session Form Analysis and Speed Development

Coach — Mon, 19 May 2025 22:16:31 +0000

Work with award-winning Coach Ken Sayles to improve your form and running mechanics over three sessions. The first session involves observation of your form, explanation of proper form and breathing techniques and various drills and exercises to implement the recommended changes. The second session will review and further develop the changes recommended in the first session along with more speed development and form refining drills and exercises. The third session would focus on teaching good hill technique, and how to implement specific paces and workouts into your training regimen. Each session is between 50 minutes and one hour long.

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In Person Form Analysis-How to Run Your Best

Coach — Thu, 07 Mar 2024 00:24:31 +0000

Coach Sayles will meet with you to perform an in-person form analysis, to help you run your best. He will watch you run at various speeds and from various angles. Coach will then teach you proper form including how to correct the “flaws” he may have found in your form. He will then perform a stride frequency analysis to further refine your running technique. Once that is completed, Coach Sayles will then teach proper breathing including how to avoid side stitches by utilizing rhythmic breathing. To help avoid injuries, Coach will teach and lead you in a series of warmup drills and exercises to insure a successful outcome to your run. The in-person form analysis will conclude with a series of speed development activities to help you run your best.

This service is available to those who live in Orange County portion of Southern California.

The session lasts approximately one hour.

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Race Plans 5k, 10k, Half-Marathon, Marathon

winner — Thu, 11 May 2023 15:59:27 +0000

You can choose either a 5k or 10k plan and further choose among beginner, intermediate or advanced levels. The plans cover a 16-week buildup to your race day and include a description of each day's workout with directions for how to determine the correct paces. These special offers include a 10-minute weekly consultation with Coach Sayles so he can help monitor your progress and paces and answer any questions you may have.

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Private Individual Consultation

Coach — Sun, 26 Mar 2023 21:37:37 +0000

Purchase a private individual consultation with Coach Sayles. Regardless of your current status, beginner, intermediate or advanced, Coach Sayles can develop a plan for you. He can answer any and all running related questions you may have. Do you need help with your form? Do you need to know about proper hydration and nutrition as a runner? What kind of shoes are best? How do you know which paces to run for various workouts. Spend up to 45 minutes on a phone call or zoom in this private individual consultation and Coach Sayles will help you on the road to becoming the runner you want to be.

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2nd Plan Deal

Coach — Mon, 06 Feb 2023 20:59:28 +0000

Special break for those who have previously purchased the same plan. So if you have purchased an XC plan the second time would be at this price. If a Track Distance Plan, the second time would be at this price..

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Track Distance Team Workout Plan

Coach — Mon, 07 Nov 2022 20:54:13 +0000

Coach Ken Sayles will provide a Track Distance Team Workout Plan. Send him your practice and meet schedule and Ken will provide day-to-day workouts for your 800,1600 and 3200 meter runners. These workouts are modeled after his plans that led to multiple California county and regional champions as well as many State Finalists. Coach Sayles Cross Country Team Plans were very successful this fall in helping teams improve and compete for championships.

Coach Sayles will send you an information form to fill out with the details of your practice and meet schedule. In addition, you will provide him with approximate weekly mileage for your athletes both current and goals. This enables him to more accurately assign workout volume and intensity.

The plan offer includes a one time establishment of initial training paces for each athlete in your distance group across a variety of track workouts that are part of the Track Distance Team Plan. You will receive a form to fill out with recent cross country and track and field p.r.’s for each athlete. Coach Sayles then uses his adaptation of Jack Daniels work (with his permission) to assign precise training paces for each individual runner based on their specific abilities.

Additionally, for those who don’t already have one, Ken will send you a copy of his book, Coach Run Win

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Cross Country Team Plan

Coach — Wed, 22 Jun 2022 22:50:59 +0000

With the Cross Country Team Plan, Coach Ken Sayles, author of Coach Run Win will set up your entire season of cross country with day-to-day workouts built around your teams practice and meet schedule. This system was very successful in achieving six straight California State Meet Finals and an individual California State Champion. This offer includes a one-time establishment of initial pace ranges for every athlete on your team for a variety of workouts. He will also send a copy of his book Coach Run Win to you.

Once purchased, Coach Sayles will send an information sheet to you. It will include questions about your practice and meet schedule. This enables the creation of a Cross Country Team Plan that is unique to your team. Additionally, there will be questions about the range of mileage your team currently or in recent past has been doing.

Finally, to enable Coach Sayles to establish your training paces you will provide most recent times for cross country and track distance races. He will then use his pace chart (adapted from the work of Jack Daniels with his permission) to indicate what paces each athlete should workout at based on a variety of types of workouts.

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Webinar Series 1: Episode 3 Summer Training and Preparing and Repairing

Coach — Tue, 08 Mar 2022 16:41:56 +0000

In this third episode, Coach Sayles, author of Coach, Run, Win helps coaches develop their summer training plan. In addition, he explains how to insure runners are healthy and injury free. After the initial 25-30 minute presentation, a question and answer session follows.

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Webinar Series 1: Session 2 Championship Mindset and Planning for Success

Coach — Tue, 08 Mar 2022 16:36:34 +0000

Championship Mindset and Planning for Success is the second in a series of three webinar. Coach Ken Sayles, author of Coach, Run, Win helps coaches develop their cross country programs. In this webinar the focus is first on developing a championship mindset. Then Coach explains the workouts and plan for a successful season. A question and answer period follows the 25-30 minute presentation.

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