High School

The Best 5K Workout

I love the 5K. It’s such a great race, requiring speed and stamina plus a hefty dose of racing IQ and mental toughness to run your best. And I’ve been lucky. I’ve coached 5K runners running just over 13 minutes as well as runners for whom finishing 3.1 miles never seemed possible.  (Plus, I’ve even…
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Cadence: Is 180 the ultimate goal?

One Eighty A few years ago, it was stated that pro runners have a cadence (steps per minute) of 180 and so all runners should run at a cadence of 180. Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to…
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HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 3

Part 3: Late/Championship Season In the pre/early season (Part 1 of this guide), the focus was a higher running volume with lower intensity and little to no racing. In the mid/regular season (Part 2 of this guide), the focus was on the athletes racing frequently while maintaining the high volume established earlier in the season along with an increase…
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THE IMPACT OF COACHES ON YOUNG RUNNERS

One of the most important things a coach can do for kids and young adults is to empower them to find their passion. If a young person can find something positive that they are passionate about it becomes a guiding light in their lives that helps to lead them away from negative pursuits. Thus, empowering…
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THE 5K SIMULATION WORKOUT

This is a classic Frank Horwill (a famed British coach who formulated the Five Pace Training Theory used by many great athletes such as Sebastian Coe and Said Aouita) workout which I’ve found very useful in simulating the deep gut, lactic pain of a 5K. It’s not so much the pace that makes you have…
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