1. Transition from XC to Track & Track to XC Sara Slattery Grand Canyon University
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2. 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
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

3. 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

4. “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

5. 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

6. 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

7. 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: , 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: , 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

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

9. 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

10. 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

11. 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

12. TYPICAL WEEK OF TRAINING GCU XC and Track and Field Training
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GCU XC and Track and Field Training
Week 8/24-8/30
Miles for Day
Monday: OYO (On Your Own) Easy Run
Tuesday: 90seconds on 1 minute off(Men: 5miles Women: 4miles) on Biltmore Loop
Wednesday: Medium Distance Run(15% of weekly Dreamy Draw
Thursday: Easy Granada Park
Friday: Mile Granada Park
Men: 5 Women: 3-4
Saturday: OYO-- Easy Run
Sunday: Long Run (20% of your weekly milage) at Papago Park
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.

13. Motivated Well Trained Athletes = Successful Team
Team Synergy
Workout Together