1. Cross Country Long Term Development

2. Chase Broughton High School PR’s: 2:01 800, 4:45 1600 Collegiate PR’s:
8:05 3k, 4: (DMR), 8:58 steeple, 14:14 5k
5-time NCAA II All-American,
70-75 mpw as a junior/senior

3. Jessica Reeves, Noah Lutz
Reeves: 22:16 6k XC prior to USI
USI PR: 20:08, NCAA II Midwest Regional Champion, 9th place NCAAAII National Championships
MPW
Lutz: 9:44 HS 3200
USI Senior: 29: k, XC All- American
55-58 MPW

4. Emily Roberts High School freshman: 18:18 XC 5k
High School senior: 20:00
Collegiate highlights:
16:05 5k
33:54 10k
NCAA II 10k National Runner- up
Top 5 XC Nats last 2 seasons
70-75 MPW

5. Tyler Pence 5’00’, 100 pounds as a junior in high school (10:09)
5’11”, 145 pounds as a junior/senior in college
Injury prone due to drastic growth spurt
High School Mileage: 40-50
Now:
5k: 13:59
3k: 8:09
2-Time NCAA II National Champion

6. Johnnie Guy
Mileage background: in high school (9:28 Jr, 9:03 Sr)
Junior/Senior USI mileage: 90-95
Long Run: 19-20
Limiting factor: Time/Sleep (Engineering)
NCAA II National Champion (10,000 meters)
28:34 10k
13:39 5k
8:05 3k
14-time All-American

7. USI System: Keep it simple
Tempo/Threshold work NEVER stops
A. Must be appropriately prescribed and executed.
B. Athletes recover quickly when it’s appropriate.
C. Often disguised as fartlek (Moneghetti or longer)
D. Long tempo = 10% of weekly mileage (every other week during XC)
E. Pace guideline: Daniels Vdot. Generally 5k P sec for shorter tempo (4-6m); 30-35sec + for longer T
F. ALWAYS broken into appropriate ability groups.
Long Run = MOST IMPORTANT DAY OF THE WEEK in our program
A. 20% of weekly mileage up to 20 miles
B. Always recovery effort after race
C. Quality aerobic effort on off weeks (occasionally a progression to marathon pace last 1/3 in place of weekly tempo)
Workouts are cycled through 3-4 times during the fall
A. Pace/Rest/Volume will change as we progress. Pace heats up/recovery squeezes down/volume goes up

8. Key points of emphasis Weekly volume stays consistent
We NEVER introduce a new training stimulus in the last 1/3 of the season
EVERY DAY counts. No single day is paramount
Recovery pace varies a great deal.
Ancillary work never stops (on the schedule every day)

9. Customizing Training to fit the athlete
You don’t have to reinvent the wheel with everyone..just adjust the variables.
A. Volume B. Intensity C. Recovery
Just because an athlete struggles with a particular training stimulus doesn’t mean they don’t respond to / need it.

10. Use History as a reference. Not as pressure.

11. Free tip: Don’t turn into a psycho on meet day
Be consistent in the way you communicate to your athletes.
If you act different on race day, so will they…and that’s often not a good thing.