NMTCCCA

PHILOSOPHY & THOUGHTS

1. What would you say the 3 main keys to your teams successes have been?

Age appropriate / experience appropriate training plan: The training plan that we implement with our team is scaled based on a runners experience and age. We don’t try to bring kids along at a pace that is not suited for where their physical maturity is or where they may be athletically.

A philosophical sound training plan that has continuity across all areas: boys/girls XC, boys/girls track, and our middle school running programs.

Student initiative: Encouraging our upper level runners to take on some of the responsibility for their own training / off-season training.

2. What is your basic philosophy on training ? (Run everyday a minimum of ? Hills are the Key? Mileage, mileage, mileage? Effort over pace?…etc)

Consistency: Success is based on running consistently. For upper level advance runners that may be 6-7 days per week with an equal number of weekly runs during the off-season. For newer / younger athletes training may consists of 5 days per week during the season and 3 days a week during the off season.

Recovery: Training plan must have a healthy balance of hard work and lighter days of recovery based training.

Encouragement: Performance and development is directly related to the adults in the program being supportive and encouraging to ALL members of the team. The young and inexperienced runners should be given as much attention as the more advanced, longstanding members of the team.

3. Miles or minutes or both?

Minutes: A 5 mile run for a upper level senior boy is far easier than a 5 mile run for a 13 yr/old 8th grader.

4. Effort training or Pace training? Does each have a place?

Some of both. We do assign times for some training routines based on previous performances. Most are simply effort based. See attached handout with cross country pace chart.

5. Focusing on the watch during a race…good? bad? not an issue?

Somewhere between bad and not an issue. Times,… sound like track and field. Team place, individual place, good effort, and felling good about where one finishes are our focus.

6. Running the race vs racing the race. Is there a difference and if so, how do you get your kids there?

We want our kids to learn to race and have a plan to get them there. Each coach in the program works with different team members to develop a race plan that suits and individual’s fitness level, goals, and team goals.

7. Trail running importance?

The strength developed in the hills and mountains is critical to overall XC fitness. The uneven surfaces can strengthen the smaller support muscles and ligaments to aid in maintaining overall body durability. The softer surfaces aid in maintaining joint health, and most trails are at altitude allowing for continued building of red blood cells.

8. Solving the championship peak puzzle, what steps do you take or thoughts do you have to get your kids to have their best race at the right time?

Make sure the body:

  • is rested
  • feels fast
  • is hydrated
  • and is rested, but not too rested

Make sure the mind is:

  • Low on the stress meter

SEASON STRATEGIES & PLANNING

1. What are the workout goals of your:

a. early season?

· Stay healthy / make sure recovery is part of weekly routine

  • Slowly build up in distance / time of runs
  • Work on strength through hills

· Develop core body strength through supplemental work / general strength

b. mid season?

· Stay healthy / make sure recovery is part of weekly routine

  • Continue with longer runs
  • Develop pace

· Continue core body strength through supplemental work / general strength

c. late season?

· Stay healthy / make sure recovery is part of weekly routine

  • Continue with longer runs
  • Develop pace

· Continue core body strength through supplemental work / general strength

d. championship season?

· Stay healthy / make sure recovery is part of weekly routine

· Address all critical aspects of well balanced training plan

· Keep metal stimulus to a minimum (don’t talk about running/racing/places/times etc… too much

2. What type of workouts would you define as a hard day ? a recovery day?

Sample hard day: see Monday below

Sample recovery day: see Tuesday below

3. A lot of coaches talk about a ‘Hard/Easy” schedule. Is this your workout strategy?

YES, without a doubt. Most weeks follow a hard / easy routine.

4. Using the table below, what would be an example of your GENERAL hard/easy schedule, OR if that is not your training strategy, show how your GENERAL training schedule would look.

MONDAY

MID-SEASON

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 mile warm up jog

dynamic flexibility

sprint drills

5 x 1000 m @ goal 5K race pace

1 mile cool down

static stretching

½ mile warm up

dynamic flexibility

lunge matrix

35 – 50 minute run based on age/experience

8 minute abb routine

½ mile warm up

dynamic flexibility

55 – 65 minute distance run

6 x 100m strides

static stretch

Similar to Tuesday

½ mile warm up

dynamic flexibility

20 – 30 minute run

6 x strides

static stretch

1.5 mile warm up jog

dynamic flexibility

sprint drills, 3 x strides

RACE

1 mi cool down

optional pm x 20 min

On your Own 1 of the following depending on age, ability, motivation:

*Take off – no running

*30 minutes

*60 minutes or more

5. Race every meet? Thoughts and lessons learned?

No. Top ranked varsity miss 1 – 2 meets per season.

6. Is cross training used during your season? If so, how?

DO’S AND DONT’S FOR: (These are very quick hit answers as cues. You can elaborate if needed)

1. Running form:

a. DO – 1) do sprint drills with proper form, 2) develop total body strength through core work, 3) run hills 4) work on form during strides

b. DON’T- 1) get enamored by long inefficient strides, 2) try to overhaul a runners natural stride.

2. Race day:

a. DO – 1) have a full warm up, 2) keep things low key

b. DON’T- 1) walk the course, 3 miles of walking before the race… then warming up? Why do we do that? I’d rather have team jog the course if not familiar.

3. Racing:

a. DO – 1) try to run relaxed and fast, 2) run the middle mile hard

b. DON’T- 1) get overly excited, 2) surrender

4. Summer training:

a. DO – 1) take a break after track of 2-3 weeks 2) build up slow, 3) find a partner or small group, 4) keep it casual

b. DON’T- 1) be lazy, 2) do more than 1 or 2 road races, 3) ignore cross training or activities you enjoy

5. Late season refinement:

a. DO – 1) keep some race paced work in the weekly routine

b. DON’T- 1) take too much rest (both between repeats and leading up to big races), 2) introduce some new physical stimulus

6. Meet/race scheduling:

a. DO – 1) schedule a variety of meets; large small, highly competitive, less so,

b. DON’T- 1) evaluate full season on the results of one or two meets when you can’t control the performs of others, 2) race upper level kids every week.

7. Injuries:

a. DO – 1) address them at the onset, cut back or rest before they become a bigger issue

b. DON’T- 1) run through injuries

8. Team & individual motivation:

a. DO – 1) share in the glory as well as share in the disappointment but know neither is what we are all about.

DON’T- 1) worry about how others “do it”. We want others to do well too.

Phase I – Summer: Time Period: June 1 – August 10th

(see workout calendar below)

Goals:

1. Transition from rest / recovery period into self-guided open ended training routine / cross training routine

  • Athletes can meet in small groups
  • No coaching supervision
  • Build-up from zero fitness

2. Stress individualized plan to gain fitness

  • Build up should be age appropriate
  • Build up should be ability based
  • Fitness should include cross training

3. Incorporate training into family / summer activities

  • Vacation runs
  • Beach / camping runs
  • Hiking / backpacking

4. Gradually improve cardiovascular fitness use F.I.T. principle

· F- Frequency, build up from 3 – 5 days / week to daily work

  • T- time of run, build up distance
  • I- Intensity, work into “progression runs”

5. Allow for flexibility

6. Develop natural leaders who

  • Attend regularly
  • Are positive role models
  • Work hard
  • Encourage others


Phase II – Early Season: Time Period: August 11th – September 15th

(see workout calendar below)

Goals:

1. Transition from more open ended training routine / cross training routine to more structure and guidance

  • Consistent meeting / practices

2. Conduct pre-season evaluation

  • Time trail to set initial training groups

3. Develop total body fitness through:

· 5 – 12 minute routines core strength: Abbs, planks, medicine ball, calisthenics, JJ Lunge Matrix

4. Adapt to afternoon practice and adjust to:

  • Heat of the day
  • Long school day, increased school workload

5. Focus training and fitness on improving cardiovascular fitness

o Weekly long runs

o Secondary fitness run

o Recovery runs

6. Develop pace for tempo work

7. Addition concentration on strength development through

o Core strength

o Hill work

8. Develop running mechanics through

  • Post workout strides
  • Sprint drills
  • Power Hills (steep :06 - :08 seconds)
  • Hill repeats (:45 - :60 seconds)
  • Individual guidance / coaching running technique

9. Allow for ample recovery

  • Sleep
  • Recovery runs

10. Introduce racing

  • Teach pre-race warm-up
  • Guide pre-race day prep
  • Learn race plans through trail and error

11. Provide instruction on diet, sleep, and nutrition


Phase III – Competitive Season: Time Period: September 16th – October 26th

(see workout calendar below)

Goals:

1. Structure phase of training around meets and meet schedule

2. Continue total body fitness through:

· 5 – 12 minute routines core strength: Abbs, planks, medicine ball, calisthenics, JJ Lunge Matrix

· vary / modify routine, supplement with Core X, or Core-Hey

3. Focus training and fitness on

  • Maintaining cardiovascular development
  • VO2 Max work
  • Neuromuscular work, drills, strides, power hills

4. Incorporate “benchmark” workouts

  • Blue Tower Hill Run challenge
  • 4 x 1 mile
  • Longest Run of the Season

5. Focus on learning pace

  • Tempo / race pace +
  • VO2 Max / sub-race pace
  • Monitor recovery pace

6. Allow for ample recovery

7. Refine / modify racing technique

  • Teach specific race plans
  • Adjust race plans for terrain and varied factors

8. Encourage

  • Low stress lifestyle
  • Sleep
  • Illness prevention
  • Injury prevention

Phase IV – Championship Season: Time Period: October 27th – final race of fall (State, NXR, NXN, USATF Championships)

(see workout calendar below)

Goals:

1. Phase structure centered on optimal performance

2. Reduce supplemental exercises / general strength

  • Shorten all work for maintenance only

3. Focus workouts on

· Maintaining cardiovascular development – reduce to semi-long run

· Multi faceted workouts (transition from tempo, into VO2 Max or VO2 Max -> sharpening speed / technical work)

4. Increased focus on recovery

  • More recovery between bouts / repeats
  • More recovery between workouts
  • Reduce total volume

5. Reduce total time of practice

  • 1.5 hours max


Cross Country Pace Chart:

Pace chart relative based on preseason testing and individual fitness

 

Jog – Recovery – Fitness – Tempo – Cruise/Fartlek – VO2Max – Strides/Speed - Fly

1- Jog Easy pace between repeats or during warm-up and cool down. Estimated pace: 5K race pace plus 2:00 – 3:00 per mile.

2- Recovery (Rec.) Easy day pace. Estimated pace: 5k race pace plus 1:30 – 2:30 per mile.

3- Fitness Run (Fit.) Medium paced run to gain aerobic fitness. Estimated pace: 5k race pace plus 1:00 – 1:40 per mile.

4- Tempo Pace (Tem.) Fast paced run or portion of run. Estimated pace: 5K race pace plus :20 - :40 per mile.

5- Cruise / Fartlek Pace (Cru.) Fast, but comfortable pace for portion of run. Estimated pace: Around current 5K race pace.

6- VO2Max (VO2) Fast, sub race pace. Estimated pace: = to 2 mile time trial pace.

7- Speed / Strides (Spe.) Fast without strain or form breakdown. Estimated pace: Roughly 800m race pace.

8- Flying 30’s (Fly) Max speed without strain. Estimated pace: mid-race 100m pace.


Month August: “Black Opps” Group: Older / more experienced group (~ sub 19:00 boys and sub 22:00 girls)

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 
         

1

2

Summer-wk5

3

4

60’ – 75’ long run (Fit)

5 – On Your Own

lunge matrix, recovery run (Rec) core work

6

2 x 1.5 mile tempo on XC (Tem), 4 x 150 on track (Spe), jog recovery on grass (Rec)

7 – On Your Own

lunge matrix, recovery run (Rec), core work

8

50’ – 60’ through foothills (Fit)

9

lunge matrix, recovery run (Rec), core work

Summer-wk6

10

REST

11– NO SCHOOL

sprint drills, Running Circuit w/ calisthenics (Cru)

med-ball

12– NO SCHOOL

lunge matrix, recovery run 40’-50’ (Rec) , core work

13 – NO SCHOOL

Meet Day warm up, 2 mile time trail (VO2)

(set groups), 10’ – 15’ cool down

14 – First Day of School

lunge matrix, recovery run (Rec) 40’-45’, core work

15

50’ – 60’ on Fire Station fitness run. (Fit), 6 x strides on grass (Spe)

16

On Your Own, 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

1-week

17

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

18

sprint drills, Hills on XC, 4 x mama, 4 x papa, 4 x mama, (Cru) jog down (Jog)

med-ball

19

lunge matrix, recovery run 40’-50’ (Rec) , core work

20

Meet warm-up w/ drills, Easy Running times workout (Tem – Cru – Spe)

21

Vans-3,4,5, lunge matrix , 60’ fitness run (Fit)

22

Pre-meet 3 – 4 mi (Rec), 4 x 150’s (Spe)

23

Scrimmage @ AA

7:45 / 8:20

2-week

24

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

25

sprint drills, 60’ fitness run (Fit), med-ball

26

2 mile tempo on XC (Tem), 4 x 150 on track (Spe)

lunge matrix

27

lunge matrix, recovery run 40’-50’ (Rec) , core work

28

Vans-3,4,5,

Hills or Suburban (Fit)

lunge matrix

29

Easy recovery run (Rec) , 30’ – 40’, 8xstrides

30

River at 8am – long run, (Rec – Fit)

3-week

Extra Mile Club: add options- 2 am runs of 4 mi, post race day run of 4-5 mi, or add 5’-7’ on recovery and fitness days.

Month: September (Black Opps.)

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 

Aug 31

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

1– NO SCHOOL

Meet in foothills for 45’-55’ hilly (Fit)

2

lunge matrix, recovery run 40’-50’ (Rec), core work

3

Vans-3,4,5, lunge matrix , 60’ fitness run (Fit)

sprint drills, med-ball

4

10’ (Rec), 10 x 1’ on (Cru) 1’ off (Rec), 10’ (Rec)

lunge matrix

5

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

6

UNM Invite

4-week

7

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

8

sprint drills, 2 x 1.5 mile tempo on XC (Tem), 4 x 150’s (Spe), med-ball

9

lunge matrix, recovery run 40’-50’ (Rec) , core work

10

light progression run of 45’ (Rec-Fit-Tem) , strides or short hills (Spe)

11

AM shakeout (Rec),

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

12

Liberty Bell

13

45’ – 50’ easy at Garden of the Gods, Co. Springs, CO (Rec)

5-week

14

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

15

sprint drills, 2 man relay, 6 – 8 x Solar Loops (VO2), med-ball

16

lunge matrix, recovery run 40’-50’ (Rec), core work

17

Vans-1, 3,4, 60+ min. in foothills (Fit), core work

18

lunge matrix, recovery run 40’-50’(Rec), 6 x strides (Spe)

19

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

20

Cleveland Invite

6-week

21

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

22

Vans-3,4,5, fitness run of 50’ – 60’ in foothills (Fit)

23

sprint drills, 10 x 90 second fartlek on perimeter & course (Cru)

med-ball

24

lunge matrix, recovery run 40’-50’ (Rec), core work

25

Pre-meet 3o’ (Rec), 4 x 150’s (Spe) lunge matrix

26

Home Invite

27

Long Run at River

60’ – 75’ (Rec – Fit)

7-week

28

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

29

3 x 4 x 1 mile repeats w/ 3 min (VO2)

sprint drills, med-ball

30

lunge matrix, recovery run 40’-50’ (Rec), core work

       

8-week

Extra Mile Club: add options- 2 am runs of 4 mi, post race day run of 4-5 mi, or add 5’-7’ on recovery and fitness days.

Month: October

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 
     

1

Longest Run of Season: (8 – 13 miles) *nobody over 13 (Rec)

2

lunge matrix, Easy recovery run (Rec), 30’ – 40’, 8xstrides (Spe)

3

recovery run 40’-50’ Rec), core work

4

Blue Tower Hill Challenge (Fit), & Brunch

8-week

5

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

6– NO SCHOOL

60’ – 70’ On Your Own (Fit)

7

lunge matrix, Running Times – (1.5 mi tempo, 1 mi race, .5 mi sub-race, .25 fast) (Tem-VO2 – VO2) 10’ cool down (Rec)

8

Vans-3,4,5, sprint drills, recovery run on bikepath 40’-50’ (Rec) , core work

9

lunge matrix, Easy recovery run, 30’ – 40’ (Rec), 8xstrides (Spe)

10

Pre-meet 3o’ (rec), 4 x 150’s (Spe)

11

Metro Meet

9-week

12

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

13

sprint drills, 5x1000 w/ 3 min (VO2), 15’ cool down

14

lunge matrix, recovery run 40’-50’ (Rec), core work

15

Vans-3,4,5, 60 min fitness run through foothills (Fit)

16

lunge matrix, recovery run 40’-50’ (Rec), core work

17

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

18

Rio Rancho Jam

10-week

19

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

20

sprint drills, 2 man relay, 6 – 8 x Solar Loops (VO2)

21

lunge matrix, recovery run 40’-50’ (Rec), core work

22

30 min run (Rec), into 1 mile tempo (Tem), into 1 mile jog (Jog) w/ shoes off

23

Pre-meet 3o’ (Rec), 4 x 150’s (Spe), lunge matrix

24

Los Alamos

25

River Run at noon, 60’ (Rec), brunch

11-week

26

1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest

27

sprint drills, Grab-Bag Fartlek (random 5’, 4’, 3’, 2’ 1’ hard with random 5’, 4’, 3’, 2’, 1’ easy) (On-Cru, off- Rec)

28

Vans-3,4,5, 50’ fitness run (Fit)

lunge matrix

29

recovery run 40’-45’ (Rec), core work, 4 x 150’s (Spe)

30

Pre-meet 3o’ (Rec), 6 x strides (Spe),

31

District @ AA

Halloween

 

12-week

Extra Mile Club: add options- 2 am runs of 4 mi, post race day run of 4-5 mi, or add 5’-7’ on recovery and fitness days.

Month: November

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 
           

1

Meet at River, 11am, 60’ recovery run (Rec)

13-week

2

REST

3

sprint drills, 10’ (Rec) 6’ tempo, 4’ race pace (Cru), 2’ race pace (VO2), 10’ (Rec)

4

no lunges, 40’-45’, (Rec) core work

5

2 mi (Rec), 3 x 600 (VO2) w/ 2 mi (Jog), 2 mi (Rec)

6

Pre-meet 3o’ (rec), 4 x 150’s (Spe)

7 – NO SCHOOL

Pre-meet, 1 x State course (Rec), 2 x 150’s (Spe)

8

STATE @ Rio Rancho

14-week

9

REST or 20’ – 30’ (Rec)

10 - On Your Own

45’ – 50’ , recovery pace (Rec)

11

On track - 2K, 1600, 1200, 800, 400 @ low altitude race pace (VO2)

12

no lunges, 40’-45’, (Rec) core work

13

Sprint drills, 30’ – 40’ (Rec), 6 x strides (Spe)

14

60’ progression run, (Fit-> Tem)

15

On Your Own

45’ – 50’ , recovery pace (Rec)

15-week

16

1- run 20’ – 40’(Rec) or 2- rest

17

30’ (Rec)

18

5 x baseball field loops (800’s) w/ 2 min recovery (VO2)

19

15 min (rec), 1 x 2 min (VO2), 90 sec (VO2), 60 sec (spe), 30 sec (spe), 15 min (rec)

20

30’ (Rec)

21

20’ (Rec), 3 x 150m (spe)

22

NXR @ Casa Grande

16-week

             

Week 13

No Extra Mile Club work.


Month August: Red Army Group: Younger / less experienced group

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 
         

1

2

Summer-wk5

3

4

30’ – 45’ long run (Fit)

5

On Your Own

lunge matrix, 20’recovery run (Rec) core work

6

2 x 1.0 mile tempo on XC (Tem), 4 x 150 on track (Spe), jog recovery on grass (Rec)

7

On Your Own

lunge matrix, 30’recovery run (Rec), core work

8

40’- 50’ through foothills (Fit)

9

lunge matrix, recovery run (Rec), core work

Summer-wk6

10

REST

11– NO SCHOOL

sprint drills, Running Circuit w/ calisthenics (Cru)

med-ball

12– NO SCHOOL

lunge matrix, recovery run 30’-40’ (Rec) , core work

13 – NO SCHOOL

Meet Day warm up, 2 mile time trail (VO2)

(set groups), 10’ – 15’ cool down

14 – First Day of School

lunge matrix, recovery run (Rec) 25’ + 5’ barefoot on grass, core work

15

1 mi (rec), 1 mile of 200’s on (spe) – off (jog), 1 mile recovery

16

REST

1-week

17

REST

18

sprint drills, Hills on XC, 3 x mama, 3 x papa, 3 x mama, (Cru) jog down (Jog)

med-ball

19

lunge matrix, recovery run 30’-40’ (Rec) , core work

20

Meet warm-up w/ drills, 8 x 1 min w/ 1 min rest on grass

21

lunge matrix ,

22

Pre-meet 2-3 (Rec), 4 x 150’s (Spe)

23

Scrimmage @ AA

7:45 / 8:20

2-week

24

REST

25

sprint drills, 50’ – 60’ long run (rec), med-ball

26

2 min fartlek on XC w/ 2 min recovery for 5K, 4 x 150 on track (Spe)

lunge matrix

27

lunge matrix, recovery run 40’-50’ (Rec) , core work

28

5 x hills on Xc, 5 x 300

29

Easy recovery run (Rec) , 30’ – 40’, 8xstrides

30

River at 8am – long run, (Rec – Fit)

3-week

Month: September (Red Army Group)

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 

Aug 31

REST

1– NO SCHOOL

Meet in foothills for 45’-55’ hilly (Fit)

2

10’ (Rec), 10 x 1’ on (Cru) 1’ off (Rec), 10’ (Rec)

lunge matrix

3

recovery run 35’-40’(Rec), sprint drills, med-ball

4

lunge matrix, Hills on XC, 3 x mama, 3 x papa, 3 x mama, (Cru) jog down (Jog)

med-ball

5

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

6

UNM Invite

4-week

7

REST

8

sprint drills, 5 x 800 on XC with (Tem), med-ball

9 XXXX

lunge matrix, recovery run 40’-50’ (Rec) , core work

10

lunge matrix, 30’ of 200 on (Tempo) / 200 recovery run, core work

11

AM shakeout (Rec),

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

12

Liberty Bell

13

45’ – 50’ easy at Garden of the Gods, Co. Springs, CO (Rec)

5-week

14

REST

15

sprint drills, 2 man relay, 6 – 8 x Solar Loops (VO2), med-ball

16

lunge matrix, recovery run 40’-50’ (Rec), core work

17

Vans-1, 3,4, 60+ min. in foothills (Fit), core work

18

lunge matrix, recovery run 40’-50’(Rec), 6 x strides (Spe)

19

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

20

Cleveland Invite

6-week

21

REST

22

Vans-3,4,5, fitness run of 50’ – 60’ in foothills (Fit)

23

sprint drills, 10 x 90 second fartlek on perimeter & course (Cru)

med-ball

24

lunge matrix, recovery run 40’-50’ (Rec), core work

25

Pre-meet 3o’ (Rec), 4 x 150’s (Spe) lunge matrix

26

Home Invite

27

Long Run at River

60’ – 75’ (Rec – Fit)

7-week

28

REST

29

3 x 4 x 1 mile repeats w/ 3 min (VO2)

sprint drills, med-ball

30

lunge matrix, recovery run 40’-50’ (Rec), core work

       

8-week

Month: October (Red Army Group)

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 
     

1

Longest Run of Season: (8 – 13 miles) *nobody over 13 (Rec)

2

lunge matrix, Easy recovery run (Rec), 30’ – 40’, 8xstrides (Spe)

3

recovery run 40’-50’ Rec), core work

4

Blue Tower Hill Challenge (Fit), & Brunch

8-week

5

REST

6– NO SCHOOL

60’ – 70’ On Your Own (Fit)

7

lunge matrix, Running Times – (1.5 mi tempo, 1 mi race, .5 mi sub-race, .25 fast) (Tem-VO2 – VO2) 10’ cool down (Rec)

8

Vans-3,4,5, sprint drills, recovery run on bikepath 40’-50’ (Rec) , core work

9

lunge matrix, Easy recovery run, 30’ – 40’ (Rec), 8xstrides (Spe)

10

Pre-meet 3o’ (rec), 4 x 150’s (Spe)

11

Metro Meet

9-week

12

REST

13

sprint drills, 5x1000 w/ 3 min (VO2), 15’ cool down

14

lunge matrix, recovery run 40’-50’ (Rec), core work

15

Vans-3,4,5, 60 min fitness run through foothills (Fit)

16

lunge matrix, recovery run 40’-50’ (Rec), core work

17

Pre-meet 3o’ (Rec), 4 x 150’s (Spe)

18

Rio Rancho Jam

10-week

19

REST

20

Post Season Mile Time Trail

21

22

23

24

25

11-week

26

1

27

28

29

30

31

 

12-week

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    Member-Spotlight David Nunez

    davidNunez It's often said that new coaches tend to coach the way that they were coached. An important thought for all of us to consider, and in this instance it is especially good to know....

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    HOF-Spotlight Tove Shere

    ToveShere It all started in a different time and a different place..England. It all ended, a 21 year coaching stint at Santa Fe Prep, with one last victory lap around the Great Friends UNM Track Complex in celebration ....

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    Alum-Spotlight Christian Gering

    christiangering Gering, a runner from San Felipe Pueblo, ran track his junior and senior years at Santa Fe Indian School and cross-country his senior year. Since then he has been chasing his dream — literally ....

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    NM-Spotlight Lady Lobos XC

    lobos2ndNCAA NATIONAL CHAMPIONSHIPS RUNNER UP!

    MADISON, Wis.— For the fourth time in the last five years....

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    We are the NMTCCCA !!!

    Begun in 1987 by a small group of visionaries with the goal of a NM Meet of Champions, as well as developing better communication and unification between all track and cross country coaches, the New Mexico Track and Cross Country Coaches Association was born and has grown to what you see today. Our association has and must continue to be the guiding force for positive change and the protection of all aspects of New Mexico Track and Cross Country that we believe important to our athletes and our coaches. Changes are a part of life. We are our best "Advocates" for helping to direct that change in a positive and constructive way. We must continue to "Educate" our membership and give them the best tools for success. And, as a professional organization, we must "Celebrate" those successes, those stories, those special moments and actions that make our sports such wonderful tools in helping to mold the youth of New Mexico. We ARE the NMTCCCA !!!

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