Resources for Coaches, Runners and Winners!

Coaches

WORKOUT GOAL SHEETS

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

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

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

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

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...

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.

Runners

WORKOUT GOAL SHEETS

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...

Keep Track of Summer Miles

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

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

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...

How Does a High School Runner Decide Which College to Go To

How Does a High School Runner Decide Which College to go to? -Some advice Over thirty plus years as a high school cross country, and track and field coach, I was privileged that many athletes and parents sought advice about college recruitment. Deciding which college...

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...

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...

Winners

How Does a High School Runner Decide Which College to Go To

How Does a High School Runner Decide Which College to go to? -Some advice Over thirty plus years as a high school cross country, and track and field coach, I was privileged that many athletes and parents sought advice about college recruitment. Deciding which college...

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...

HYDRATION and NUTRITION for Runners

Fuel and Fluid for your Engine

BUILDING CONFIDENCE FOR RACES

The most important thing in the mental race is confidence. Confidence comes from positivity: positive self-image and positive thoughts about workouts, teammates, coaches, family, and friends. Everyone has doubts and negative thoughts.

A WINNING MINDSET

I tell the story of how I and my runners developed a winning mindset. It is actually quite simple in theory.

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