With the XC Pace Plan, Coach Sayles determines the paces for each athlete on your team for all key workouts that are a part of his Cross Country Team Plan. Coaches provide Coach Sayles with the requested information on a spreadsheet he will send. The information requested includes xc p.r.’s, track distance p.r.’s and general distance run paces. Then, using his adaptation of Daniels VDOT system (used with permission from Daniels) he will determine the appropriate paces for a wide range of workouts.
This method of individualizing workouts based on current results for each athlete maximizes their ability to develop and improve at their own pace. This individualized approach to athlete paces led to six straight California State Finals and an individual California State Champion.
For example: A runner with a XC 5k of 20:00 and a 3200 time of 12:00 should be doing distance runs around 7:50-8:10 pace. Their time for Tempo 1000’s would be around 4:12, their time on 800’s at xc pace would be around 3:06