BEGINNING DISTANCE RUNNING

Dave Wurster

Prospect H.S.

Head Girls Coach

Cross Country (18 yr.) / Track (30 yr.)

3 types of beginners: Beginning distance coaches, beginning distance runners (into a high school program), all runners are relative beginners (middle school)

I.BEGINNING DISTANCE COACHES

  1. Develop passion
  2. For athletes you’re coaching – like a parent, big brother/sister
  3. For the sport – read, watch, do it
  4. Passion will rub off on assistants and athletes
  5. Makes daily motivation easy and continuous
  6. Life long learning
  7. Ongoing – things are always changing and developing; you’re always changing and developing
  8. Clinics
  9. Current books
  10. Coaches – good and bad
  11. Do it yourself – how does training feel? How does training affect you?
  12. What to learn
  13. Know the program’s history
  14. What to expect
  15. Work with previous good coach
  16. Don’t change too much at one time from old program (10% rule)
  17. Start simple (10% rule)
  18. Rome wasn’t built in a day
  19. Don’t bite off more than you can chew
  20. Don’t over-coach
  21. Mechanics – don’t over-coach them
  1. If it’s not broke, don’t fix it (only a little)
  1. Reps + resistance = economy
  2. Breathing – nose AND mouth, in AND out
  3. Safety first, sound program second, coach third, other last
  4. How to run safe, where to run, running partners, carry a phone, have a bike/car, sweeper
  5. Always have short term / long term goals in mind
  6. Start with end of season in mind, work backward
  7. Develop a system / Jack Daniels’ system
  8. Max mileage about 50 (others 47, 42, 38, 34, 30)
  9. 4 phases – about 6, 6, 6, and 4 weeks (chart for other length seasons)
  10. Most running on grass, trails in XC season; roads, track, trails in track season
  11. Be progressive – “earn the right to” / “get to” do more
  12. Always err on conservative side
  13. Personal running / other – with purpose
  14. Run/bike with athletes – variety if possible
  15. Stories – related to running, motivation, etc.
  16. Constantly evaluate / re-evaluate
  17. Analyze workouts, meets, etc. – log it
  18. Communicate with others
  19. Athletes feedback
  20. Coaches on staff
  21. Other distance coaches
  22. Other coaches in your school
  23. Assistants / athletes – end of season evaluation
  24. Encourage them to be critical
  25. Accept the criticism – look for TRENDS
  26. Read AFTER award night
  27. Perception is reality
  28. Share with assistants politically
  29. KNOW THE RULES BEFORE YOU BREAK THE RULES

II.BEGINNING RUNNERS INTO A HIGH SCHOOL PROGRAM

  1. Learn their background
  2. Genetics
  3. Body type
  4. Siblings
  5. Parents
  6. Others
  7. Returning to running
  8. Year (or more) off
  9. Freshmen from middle school – history?
  10. Other sports / endurance sports
  11. Swimming / other endurance sports – great cardio, not other
  12. Non-endurance sports – not cardio, maybe other
  13. Learn the person
  14. Why did they join?
  15. Do they need to be with friends?
  16. How much can you push them?
  17. How much can you trust them?
  18. Don’t rush progression
  19. Running levels
  20. Levels by age, running experience, ability, commitment, injury history
  21. Levels determine volume only, not running groups
  22. Speed / turnover more important than fitness
  23. Allow walking in early season (max 1 min. at a time)
  24. Increase longest run each week by ½ mile or 5 minutes max
  25. Workout progression – strides, reps, others when ready
  26. Monitor progression – talk regularly
  27. Put them in good racing situations (if necessary)
  28. Short race
  29. Drop out of race at specific spot
  30. Easy competition
  31. Not everything has to be at beginner level
  32. Leadership possibilities for leaders in other sports
  33. Cross training workouts
  34. Weightlifting

III.MIDDLE SCHOOL RUNNERS

  1. Goals
  2. Develop love for running
  3. Train just enough for success
  4. Make them want to keep doing it
  5. Continue the entire season
  6. Future seasons
  7. High school
  8. Life time
  9. Technique / mechanics
  10. Faster running (about 1 mile race pace)
  11. Resistance training
  12. Uphill running
  13. Exercises (weights?)
  14. Racing / training / off season schedule
  15. 2 races per week
  16. 1-2 workouts per week
  17. 1 “long run” per week
  18. 1-2 easy runs per week
  19. Be progressive in all the above (10% rule)
  20. Off season in moderation only, special runners only
  21. Err on the conservative side

IV.CONTACT INFORMATION

Questions? Comments?