4 x 70 meter build ups + 4 x 300 meters + 200 meters + 4 x 70 meter build ups Recovery: Walk back rest between build ups; 100 meter jog between 300/200 meter reps; 4 min rest between sets.  Splits: 51 seconds average for 300 meter reps // 34 seconds average for 200 meter reps.  … More Workout of the Day — Hannah Moore

“All my search for the perfect training system convinced me of something else: The essence of athletics is the pleasure you can get out of it.”  — Arthur Lydiard, 1962 Lydiard, as I continue sharing more of the chapter, Key to Conditioning, explains what being ‘fit’ really means. I’ve gotten to this place several times … More Run to the Top — Key to Conditioning — Part Two

It was another fun year at the North Texas Cross Country Coaches Seminar. I always love being part of this event, hosted by Terry Jessup. The lineup this year was very exciting, with some very good, young coaches. I was honored to be able to present with them. My presentation this year was on the … More 2018 North Texas Cross Country Coaches Seminar — Presentation

Two days ago I had the pleasure of speaking at the 2018 North Texas Cross Country Coaches Seminar. Typically there are two high school coaches and two college coaches who speak and this year I was really excited to be part of the lineup as there were some awesome presentations. One of the presenters is … More Learning From the Greats — Andrew Cook

3 miles tempo + 4 x 400 meters I’ve used this session before w/ Cashlee Rayas on a Workout of the Day…but wanted to break it down a bit as my guys used this on Friday morning, just 5 days out from racing at the NCAA Outdoor Track and Field Championships. 2 miles warm up. … More Anatomy of a Session — Pre-NCAA Prep

16 x 200 meters  Splits: 35.74, 35.00, 34.24, 34.36, 33.31, 33.12, 33.36, 32.98, 33.23, 33.06, 32.83, 32.34, 32.46, 31.51, 30.29.  Recovery: 200 meter jog recovery  Dawn Grunnagle, March 2014 I love keeping in 200 meter repeats and hill repeats throughout an athlete’s training cycle, but this session of 200 meter reps was FAST. But, at … More Workout of the Day — Dawn Grunnagle

“The key to my conditioning training is one hundred miles a week.”  — Arthur Lydiard, 1962 I am going to leave my commentary out of Part One..though I want to say…I am in full agreement with Arthur here…here is the crux of the chapter. I will share my thoughts in Part Two.  One hundred miles … More Run to the Top — Key to Conditioning — Part One

“Sometimes I dream of running fast and being beaten on the line, then I wake up and realise it was just a dream.” — Eliud Kipchoge Even the greats have doubts. Kipchoge might be the greatest of all-time. I remember watching him win Gold in the 5000 meters at the 2003 World Championships at the … More Learning From the Greats — Eliud Kipchoge

This is an email I sent to my team after three of their teammates qualified for the NCAA Championships.  I want you to think about something as you go into this summer of training…those three guys did something exceptional…and they did it with every piece of the puzzle you can imagine.   They worked hard. … More It Takes Every Piece of the Puzzle

Coaching distance-runners is like assembling a jigsaw. All coaches know the different methods of training — fartlek, long steady, striding, sharpening, repetition, sprinting – they all have the parts of the puzzle, but they don’t know how to put them together correctly, mainly through lack of a practical knowledge of the event. Coaching is more … More Run to the Top — In Search of a System — A Jigsaw