Transition from XC to Track & Track to XC Sara Slattery Grand Canyon University NOTE: To change the image on this slide, select the picture and delete it. Then click the Pictures icon in the placeholder to insert your own image. Subtitle

Sara Slattery—Background/Athletic-Coaching Grew up in Phoenix, Arizona--- Mountain Pointe Alumnus –GO PRIDE! Played/Participated Multiple sports (Tball, soccer, basketball, dance, softball, Swimming, triathlon) Didn’t start running seriously until sophomore year Coached By Sabrina Robinson 10X State Champion US Junior and Pan American 3K Champion Attended University of Colorado Boulder Coached by Mark Wetmore 4X NCAA Champion 10X All American Ran Professionally from 2005-2016 Coached by Steve Slattery, Alberto Salazar, Terrance Mahon, Ricky Simms 2008 Olympic Trials 5K 4th 2007 Pan American Games Champion, 10K 15:08 5K, 31:57 10K Head Coach of Grand Canyon University fall 2015 to current

Coaching/Training Influences Mark Wetmore- Head Coach at University of Colorado Arthur Lydiard--Distance Coaching Legend from New Zealand David Martin— Sports Physiologist and Coach Alberto Salazar—Marathon great/Coach of Nike Oregon Project Dan Pfaff— Coaching/Plyometric Genius, Coach at ALTIS Ricky Simms— Owner of Pace Sports Management Jack Daniels— Coaching great and writer of Daniels Training Methods Steve Slattery– Husband, 8:15 steeplechaser, coach to all my PR’s

“Our Strength is Our Strength” At the heart of every top distance program in the country/world is strength. From 800m-10K a strong base is vital Gets you through rounds Extends your season Prevents injuries from occurring During every phase of the program I focus on building a strong base. Every week have a long run and threshold run. This is the bread and butter of our program

Consistency is Key Weeks and weeks of uninterrupted training is what makes the improvements in an athlete over time Each day/workout is like a page in a phone book. A page on its own is flimsy, easily torn, transparent and weak but layer upon layer of the pages makes a solid book. Strength does not mean crazy mileage Running with a purpose every day No slogging miles Keys to Staying Consistent Healthy– Keep Athletes Healthy and Excited!! Communication with the athletes Building Mileage over time. (Never increasing mileage more than 10% a season). Never be afraid to back an athlete off. Incorporate cross training

XC Benefits Track Continues to build a base/strength for the athletes in track season Running on different terrains strengthening other muscles they don’t use during track Keeps them on softer surfaces More of a Team Sport feel than track Team counting on you Family feel within the team/makes athletes work harder Different Mentality XC Training should be able to run really well in anything from a mile to ½ marathon

Some of Best Track Athletes Run XC in HS/College/Professionally Women Paula Radcliff – World XC Medalist, UK record holder 10K, ½ marathon, marathon Suzy Favor Hamilton—2 x NCAA XC Runner up, World Cross Top 10, 3:57 1500, 1:57 800 Denna Kastor- World XC Medalist, American Record Molly Huddle- 4x All American, USA XC Champion, American Record Holder 5K, 10K Shalane Flannigan- 2 Time NCAA Champion, World XC Medalist, Former American Record Holder 5k,10K Men Alan Webb- 4th at NCAA XC, Made 2 World XC Championship Teams, American Record Mile Nate Brennan- 3X All American, 3:34 1500, 3X Olympian Matthew Centrowitz- Olympic Gold Medalist 1500m, 3X All American XC (10th place finish) Chris Solinski- 4X All American XC, American Record Holder 10K Dathan Ritzenhein –NCAA XC Champion, World Junior XC Bronze Medal, American Record holder 5K Bob Kennedy- NCAA Champion, Multiple US XC Champion, American Record holder 5K

Track Benefits XC Incorporates Speed Develops Running Economy Improves Biomechanics Improves Racing Tactics

Fundamental Parts of Program Incorporate All Year Long Long Run Threshold Runs Strides/Short Sprints Drills Weight Training Core Work ****Continually building a strong base but never neglecting speed. The athlete at any point in the season should be able to run fast from Mile to ½ Marathon

How to Set up your Season Cross Country– Summer Base Building Phase 8-12 weeks. First 6 weeks no workouts just running, core, weights Last 4-6 weeks incorporate strides, fartlek runs, threshold/Tempo runs Pre-Competition/Competition 6-8 Weeks Late August to Early October Incorporate Interval/Race Pace Workouts, Speed Continue Threshold Championship Phase 4 Weeks. October-November Decreasing Volume and increasing speed

How to Set up your Season Indoor/Outdoor Track Building Phase Short Break/Active rest 4-6 Weeks-rebuild quickly back to full volume Reintroduce track interval paces, Thresholds/Tempos, Strides, Hurdle Mobility Pre-Competition/Competition Phase 8 Weeks- indoor season small peak for championships Race Base/Interval work, strides, Tempo Threshold Runs Competition 8 Weeks- March until Early June

TYPICAL WEEK OF TRAINING GCU XC and Track and Field Training ____________________________________________________________________________________ GCU XC and Track and Field Training Week 8/24-8/30 Miles for Day Monday: OYO (On Your Own) Easy Run 5-11 Tuesday: 90seconds on 1 minute off(Men: 5miles Women: 4miles) on Biltmore Loop 5-13   Wednesday: Medium Distance Run(15% of weekly mileage)@ Dreamy Draw 6-14 Thursday: Easy Run@ Granada Park 5-11 Friday: Mile Repeats @ Granada Park 6-13 Men: 5 Women: 3-4 Saturday: OYO-- Easy Run 5-11 Sunday: Long Run (20% of your weekly milage) at Papago Park 8-17 Total For Week: 40-90 PACES: Easy Run: Men should be 6:15 - 7:15/mile Pace Women should be 7:00- 8:00/mile Pace Should not be plodding. Be able to converse. Long Run/Medium Distance Run: Men should be 6:15 to 6:30/mile Pace Women should be 6:45 to 7:45/mile Pace You should be able to talk but not converse.

Motivated Well Trained Athletes = Successful Team Team Synergy Workout Together