All You Have to Do is Run! KSHSAA Coaching School Presented by: Richard Cox Pike Valley High School Scandia, KS 66966 August 5, 2015.

All You Have to Do is Run!KSHSAA Coaching School

Presented by: Richard CoxPike Valley High School

Scandia, KS 66966August 5, 2015 

Pike Valley High School

Middle Distance – Distance

Program - XC/Track 

Have You Ever Heard This?

Coaching Distance Runners is Simple Right?

“All You Have to Do is Run!”

My Background• God and family• Jackson Heights HS – Lyle Alley, Dave Henry• Emporia State Univ. – Bill Tidwell,

Mark Stanbrough, & Dennis Weber.• Pike Valley since 1986 – 30th year.• XC from 1979-1981, restarted in 1999.• Track every season since 1987.• Learn every day from great coaches.

My Thoughts• Set high expectations immediately!• Sell your program!• Enthusiasm – be the carney at the fair!• Be the pied piper!• Refer to the program in a first-class

manner!• Leave something for the next level.

Overall Program Philosophy• We normally stress the 4x800m Relay, then

look at what individual events we can qualify for State. Not so, the last 2 years. Having a Caden is a rare blessing.

• XC/Track programs take time to build and can be ruined quickly.

• Time-oriented program - why? Evolved..• Heart-rate monitors…Caden.• Since starting XC, we have had a State

4x800 relay 13 years between 2000-2015.

Overall Program Philosophy• Racing is a hard workout with MEDALS!• Believe in and challenge kids.• We run a variety of races from 200m to

3200m.• We would rarely run someone in the same

open race twice in one week.• We emphasize League, Regional, State

Weeks – the Championship Weeks!

Distance Training Philosophy

• Progressive Training – season, year, career.• Balanced Training – cover facets over a 2-3

week period.• Sprinter-types won’t lose speed.• We do something fast nearly every day.• Lots of ways to be successful.• We do speed in spikes as much as possible!

Track MD/Distance Workouts

• Broken 800m’s (@800 pace, 15”/100 rest)• Repeat 400m’s (2x4x400, rest 75-70-65-60)• Russian 200m’s (on/off for mile, x 3-4)• 800m Workout #1 and #2 –next slide• 1600m Workout #1 and #2 – next slide• 3200m Workout #1 and #2 – next slide• Cruise Intervals (6-8 x ½-mile w/30”rest)• Fartlek Miles x 3-4 (1-2-3-4 on, off for same

distance between each.

Track MD/Distance Workouts800m Workouts #1 and #2 • #1 = 2 sets of 600-400-200 all-out w/full, next

time 6-4-4-2-2, finally 6-4-2-2-2• #2 = 500m all-out w/ full, 3-4 x 300m (3’)1600m Workout #1 and #2 • #1 = 800 @1600 race w/ full, 4x400 (2’), 2x200• #2 = 1000 @ 1600 race w/full, 5x300 (2’), 3x1503200m Workout #1 and #2 • #1 = 1600 @3200 race w/ full, 2 x 800 (2’), 4x400• #2 = 2000 @ 3200 race w/ full, 1200 same, 5x300

Track MD/Distance Workouts• 100m Breakdowns (need their 400m PR) 6 Laps • City Loop Fartlek Runs• Ole Hills –uphill sprints early in season• Cone Surges (Mark track in thirds)• Decreasing Rest 150m’s (400-800 types)• 50-seconds all-out (400-800 types) Monday of last

3 weeks• Big Dynamic Response Training WU – Speed daily

Weeks 1 and 2 Track Training

• Easy mileage of 40-60 minutes. • Big Dynamic Response Training for WU• Weather dictates what we do to some

extent.• Nothing hard this week, just run.• Get 40’-60’ on Saturday or Sunday, rest

other day.

Week 3 Track Training

• Spring Break• This is the usual training disaster.• I send workout suggestions with them and

will meet with them informally during this time.

• I hope to maintain training levels this week.

Week 4 Track Training

• Monday- (2 x) 4 x 400m Stress consistency, rest 75 seconds between each. Welcome back from Spring Break!

• Easy 40’-60’ runs on Tuesday & Thursday.• Long repeats on Wednesday (1200m’s).• 3200m workout #2 on Friday.• Easy 40’-60’ run on Saturday.• Sunday - rest day

Week 5 Track Training

• Monday – 1600m Workout #2• Easy Mileage 40’-60’ on Tuesday.• Cruise Intervals on Wednesday.• Easy Mileage on Thursday 40’-60’.• (2 x) 4 x 400m - Stress consistency, rest 70

seconds between each on Friday.• Easy 40’-60’ run on Saturday.• Sunday - rest day

Week 6 Track Training

• Monday – 4 x 1-mile fast (1-1 rest) - VO2 Max• 40’-60’ Recovery Mileage on Tuesday.• Fartlek Miles x 3-4 on Wednesday.• Pre-Meet on Thursday.• Riley County Freezin’ Falcon Relays on Friday.• Saturday Easy Run of 45-65 minutes.• Rest on Sunday.

Week 7 Track Training

• (2 x) 4 x 400m with 70” rest on Monday. • 40’-60’ Recovery Mileage on Tuesday.• 6-8 Cruise Intervals on Wednesday.• Pre-Meet on Thursday.• Bennington Invitational on Friday.• Saturday Easy Run of 45-65 minutes.• Rest on Sunday.

Week 8 Track Training

• Pre-Meet on Monday.• Belleville Lions’ Club Meet on Tuesday.• 40’-60’ Recovery Mileage on Wednesday.• Fartlek Miles x 3-4 on Thursday.• Decreasing Rest 150m’s on Friday. (KU)• Easy Distance Run for 45-65 minutes.• Rest on Sunday.

Week 9 Track Training

• Pre-Meet on Monday.• Washington County Inv. on Tuesday.• 40’-60’ Recovery Run on Wednesday.• Pre-meet on Thursday.• Beloit Relays on Friday. Big meet for us.• Distance Run of 45’- 65’ on Saturday.• Rest on Sunday.

Week 10 Track Training

• Monday – Pre-Meet• Tescott Inv. on Tuesday. Different events.• Distance Run of 40’-60’ on Wednesday.• Pre-Meet on Thursday.• Rock Hills Meet on Friday. • Vary races this week.• Distance Run of 45’-65’ on Saturday.• Rest on Sunday.• Any hard work is on the track this week.

Week 11 Track Training

• Monday –(2 x) 4 x 400m with 65” rest• 3-4 miles with 6-8 x 100m strides on Tuesday.• Pre-meet on Wednesday.• Northern Plains League Meet on Thursday.• Friday – 40-50 minutes recovery mileage.• Winning the NPL is important to us.• Saturday 40-55 minutes easy.• Sunday - Rest

Week 12 Track Training

• Monday – 6 x 400m with 60” rest.• Distance Run of 40-50 minutes on Tuesday.• 100m Breakdowns or 200’s on Wednesday.• Pre-meet on Thursday.• Regional Meet on Friday. Qualify as many as

possible. • Easy run on Saturday.• Graduation on Sunday.

Week 13 Track Training• Graduation on Sunday.• Monday – 40-minute run. Kids are tired.• 6 x 300m with 60” rest on Tuesday.• 100m Breakdowns or 200’s on Wednesday.• Leave for WSU- 2 easy, 4x200m-Thursday.• State Meet on Friday-Saturday. • Celebrate!

Week 1 Cross Country Workouts

• Easy Runs all week and use various routes for rookies.

• Morning Runs before school.• Timed 2-mile as a fitness check on

Friday, then pool workout.• Mental Training •We will practice “Thinking Right by doing a

brainstorming activity as I put them into potential race situations. •Pre-Race routine will simulate practice routine. •Practice composure by having runners alternate being the rabbit and keep calm. • We will segment races in practice and use a mantra to replace a negative thought. •Use 4-step breathing for first 800m of race to maintain control early. • Do positive self-talk like ‘10 quick steps, ‘snowball’,’ and ‘over the top’ using Gritten hill interval workout.

Week 2 Cross Country Workouts

• Golf Course Intervals x 6 (400m or 65”).• 30”/30” Fartlek on XC Course – familiarity• Wednesday – 30’-45’ easy run• Thursday night– Time Trials at 7 p.m.• Parent Booster Meeting afterwards• Pool Workout – Friday• Easy Distance on Saturday – 40’- 50’ run.• Rest on Sunday.

Week 3 Cross Country Workouts

• 6 x 800m’s on Monday.• Tuesday – 15’ Tempo Run in a 40’ run.• Wed. – Pre-meet workout• Thursday – Meet at Tescott Inv.• Friday – Gritten Hill Intervals – start at 3,5 7• Saturday/Sunday – 40’-55’ Run/Rest

Week 4 Cross Country Workouts

• “88” Hills on Monday. Giant UPHILL repeats.• 2 meets this week - Thursday & Saturday.• All other running this week is easy.• Washington – Thursday; Wamego – Saturday• Just do your best at each race. They are

really just hard workouts with medals.

Week 5 Cross Country Workouts• This week is a schedule nightmare for us.• Open week race-wise, hard/easy work week. • Repeat 800’s Monday.• Golf Course Intervals x 9 -Wednesday.• Friday-Repeat 1000-1200m’s. Total = Race

distance.• Easy distance on Saturday, rest on Sunday.

Week 6 Workouts

• Monday-Gritten Hill Intervals – increase reps.• Tuesday – Negative Split Distance Run 40’-55’.• Pre-meet on Wednesday.• Republic County Inv. meet on Thursday.• Easy Distance Run Friday.• 45’-55’ Distance Run on Saturday. • Rest on Sunday.

Week 7 Cross Country Workouts

• Repeat 5 x 1200’s on Monday.• Fartlek/Tempo for 20’ in a 45’ run on Tuesday.• Pre-meet on Wednesday.• Race Thursday at Beloit Invitational.• Easy Distance on Friday.• Longer Distance on Saturday.• Rest on Sunday.

Week 8 Cross Country Workouts

• Rarely do morning runs – REST!• 12 Golf Course Intervals – Monday• Distance runs on Tuesday, Thursday• Repeat 800m’s – Wednesday (golf course).• Homecoming on Friday. We run in the

morning. • Riley County Invitational Race on Saturday.

Week 9 Cross Country Workouts

• Cruise Intervals– Golf Course - Monday.• Easy Mileage and Strides on Tuesday.• Pre-meet on Wednesday.• Northern Plains League Meet on Thursday.• Steady continuous run on Friday.• We want to be fresh for racing.• Rest on Saturday and Sunday.

Week 10 Workouts

• 6 Golf Course Intervals on Monday.• Speed-Play Variety Day on (GC) on Tuesday.• Repeat 800’s Wednesday – may modify

number of repetitions – listen to best kids.• Easy running on Thursday.• Regional Meet on Saturday.

Week 11 Workouts• 6 Golf Course Intervals on Monday.• Speed Play Variety Day– do a little less.• Repeat 800m’s – modify like Week 10.• Easy running Thursday and Friday.• Leave for State Meet on Friday afternoon.• Spending the night in Manhattan is a

reward for our kids.

Overall Program Philosophy• XC is a place to belong! Recruit, Recruit,

Recruit!• 1) Involvement 2) Competition – I can’t

coach them if their not out!• Give the kids publicity! Be positive!• Tell kids what they can become!• The program belongs to the kids, I am only

the caretaker! Success is on the kids!

Contact InformationCoach Richard Cox

Pike Valley High School100 School Street

Scandia, KS 66966-0139

[email protected] Phone: 785-335-2295

Cell: 785-527-3415Plan is 2:10-3:20 p.m. in season

It has been my privilege!! Thank you!!