DH

50 MILES

WAL

40 MILES

BELL-

50 MILES

YREKA-

GIRLS 35-40 MILES (one ran 60/wk)/ girls 30-40

PV-

50-60 MILES

NH-

BOUS 35-40 MILES (ONE RAN 60/WK)/ GIRLS 30-40 MILES

RBV-

30-40 MILES

COR-

40-45 MILES (GIRLS A LITTLE LESS)

SJ-

25 MILES

DH

 5-6 times

WAL

 5 TIMES

BELL

 6 TIMES

YREKA

 5 TIMES

PV

 6 TIMES W/SUNDAY ON OWN

NH

 6 TIMES  15 Boys and Girls on average

RBV

 5 TIMES

COR

 5 TIMES

SJ

 5 TIMES

DH-

AUGUST 1

WAL

JULY 6

BELL

JULY 1

YREKA

August 21

PV

JUNE 24

NH

JULY 6

RBV

JULY 5

COR

JULY 15

 SJ

JULY 15

DH

                YES

WAL

                NO

BELL

                NO

YREKA

                NO

PV

                YES

NH

                NO

RBV

                NO

COR

                NO

 SJ

                NO

DH

                                5 DAYS 

NH

                                7 DAYS

DH

                JOLAMA BEACH (WEST OF LOMPOC & NORTH OF SANTA BARBARA) 

NH

                                MAMMOTH LAKES

        DH

                                NO

        NH

                                NO

DH

                                50 MILES

NH

                                50 MILES (COUPLE RAN 65

70 MILES)

DH

 NO

WAL

 VERY LITTLE

BELL

 VERY LITTLE

YREKA

ROAD RACES BEGINNING AUGUST 1.

NH

 JUNE LAKE LOOP RELAY

RVB

 NONE

COR

 MINIMAL EXPECT BY THE TOP ATHLETES

DH-

NO

WAL-

NO

BELL

ONCE EVERY 3 WEEKS.

YREKA-

No

PV-

NO (3-4 FARTLEK OR UPTEMPO RUNS)

NH-

NOT UNTIL SEPTEMBER 1

RBV-

NO

COR-

NO

SJ-

NO

BELL

ONLY TO CHANGE DISTANCE AND KEEP THEM FRESH.

DH

NONE

WAL

WE RUN A LOT OF HILL RUNS.

BELL

 AT THE END OF AUGUST A LOT OF THE HILL RUNNING.

PV

 INCORPORATED INRO NORMAL RUNS OFTEN.

NH

STARTED A WEEK OR TWO BEFORE CAMP (AT CAMP AS PART OF THE DISTANCE RUNS)

COR

MINIMAL (CORONADO ISLAND IS FLAT!)

SJ

 SUBSTANTIAL

DH-

NONE

WAL-

NONE

BELL-

THE TOP RUNNERS RAN 3 TIMES A WEEK

YREKA –

None

PV-

THOSE THAT RAN "700 MILE CLUB" (5 TOTAL DOUBLE RUNS)

NH-

NONE (ONLY AT CAMP)

RBV-

NONE

COR-

NONE

SJ-

NONE

WAL –    1^ST PHASE IS TO GET USED TO RUNNING (3

4 WEEKS); 2^ND IS GETTING READY FOR LONG RUNS (3 to 4 weeks)

Bell

                It is a time of fun and getting a base with no pressure.

Yreka

Let them be kids, encourage them to run, but don't pressure them.

Pv

 Should be easy, with emphasis on increasing pace.

Nh

It is the real key to any continual success our program had.

Cor

Try not to burn out your athletes and let them have fun gaining experience in some road races at longer distance.

Sj

It should be mostly distance and weights to establish base.

Dh

                September 8

Wal

                September 17

Bell

                September 21

Yreka

                September 14

Pv

                September 6

Nh

                September12

Rbv

                September 12

Cor

                September 11

Sj

                September 9

Dh

                                13

Wal

                                11

Bell

                                11

Yreka

                                14

Pv

                                15

Nh

                                13

Cor

                                13

Sj

                                13

DH

7

Wal

3

Bell

3

Yreka

3 or4

PV

3 or 4

NH

6-8

Cor

5 mental / 8 physical

SJ

7

DH

One

Wal

Yes

Bell

Most varsity meets

Yreka

All season until league meet

PV

Usually

NH

Girls did

RBV

Yes

Cor

Yes

SJ

Yes

DH

Workout is 60% of a "hard session

Wal

Most dual meets; 6-8 mile runs

Bell

It varied as to what day of the week the meet was (medium workout)

DH

400m walk; 1 mile jog; 20 min stretch; 30 minute run (easy) or 3 miles

Wal

2-mile warm-up; 4-6 strides; half mile warm down.

Bell

Stretching; 4-5 mile run at 120-pulse rate; mile warm down

Yreka

Easy 3 mile and strides

PV

3-5 miles; strides

NH

2-3 miles; 6-8 strides before a regular season meets of importance.  During CIF and State that was our workout 2 straight days before the race.

RBV

Warm-up; 4x165m strides

Cor

2-3 miles easy with strides after.

SJ

10x600 hills; 20 minute run; strides

DH

None

Wal

Smog & heat; we came back at 5:30 p.m.

Bell

We ran in the rain.

Yreka

Major fires all of September (smoke in the air).

PV

None

NH

Rain.  We ran 110's under the football bleachers.

RBV

None

Cor

we ran in all weather conditions

SJ

Rain. Ran anyway.

DH

Sept: 50 miles; Oct. 45 miles; Nov. 35-30 miles

Wal

Sept. 40 miles; Oct. 35 miles; Nov. 30 miles

Bell

Sept. 50 miles; Oct. 50 miles; Nov. 40 miles

Yreka

Sept. 40-50 miles; Oct. 40-50 miles; Nov. 30-40 miles.

PV

Sept. 60+ miles; Oct. 50-55 miles; Nov: 30-35

RBV

Sept. 30-40 miles; Oct. 30-40 miles; Nov.20 miles

Cor

Sept: 30 miles; Oct: 35-40; Nov. 40-45

SJ

Sept. 30 miles; Oct. 35 miles, Nov. 35 miles

DH

All ran twice a day

Wal

None

Bell

All 7

Yreka

None

PV

None after September 6

NH

None

RBV

None

Cor

None

SJ

Two

DH

2-3 times a week

Bell

3 times a week

SJ

2 times a week

DH

6-7 miles

Bell

3 miles

SJ

4 miles

DH

No (stopped in November)

Bell

No (ran until last 3 weeks of the season)

SJ

Yes

DH

Two

Wal

Two

Bell

7-9 (except for the section race the Saturday before the State Finals.)

Yreka

Two

PV

Two

NH

Two

RBV

Two

Cor

I scaled them down one week before the championships, gradually decreasing their runs until the day before.

SJ

One or two

DH

Two (4-5 Miles)

Wal

None

Bell

All of them (Long slow distance)

Yreka

Most.  (Long slow distance)

PV

All of them.  10-13 miles of long slow distance

NH

All of them were suppose to (Girls – 3 miles; boys 4-5 miles)

RBV

All of them.  60 minute run

Cor

3-4.  8-12 miles long slow distance

SJ

None

DH

All of the above

Wal

All the above but beach sand

Bell

Asphalt city; dirt trails, hills

Yreka

All but beach sand

PV

All the above-no concrete

NH

Asphalt city streets; dirt roads; dirt trails; and hills

Cor

SJ

DH

5 mile=6 minute mile   

10 mile=7:30 min/mile

Wal

 6-6:30m min mile

7-8 min mile

Yreka

6-7 min mile

7 min. mile

PV

Try for 160 pulse rate; 7:00-7:15 min/mile for boys; 8 plus for girls

NH

Girls 7:30-7:45 min mile; boys 6:30-6:45 min mile never ran a 10 miler

RBV

5 mile=Boys 6:00 min mile

Girls 7:30 min mile

Cor

5 mile Boys 7-8 min mile

Girls  7-10 min/mi

SJ

5 mile = Boys 7:00 min mile

Girls  8:00 min mile

DH

Yes

Wal

No

Bell

Yes

Yreka

No

PV

Seldom

NH

Yes

RBV

No

Cor

Yes. Limited running around island

SJ

Too often

DH

About 4

Wal

12-15

Bell

10

Yreka

As many as they wanted

PV

Several

NH

About 6. (5-8) Miles

RBV

7

Cor

3-4

SJ

5

DH

8 mile Ridge Route (80% hills)

Wal

8 miles through hills to Grand Ave. and over big hill back to school.

Bell

Hill running in a county park – some speed thrown in

Yreka

9 miles (long and hilly)

PV

9 miles (to Torrance beach, along beach, back uphill to school on trails)

NH

Most wanted to towards the ocean on a flat 6-8 mile run

RBV

Cor

Anything with trails and flat between 4 and 6 miles

SJ

Hills, packed surface with lots of turns ( 7 miles)

DH

About the same

Wal

Maybe a little less

Bell

Less

Yreka

Less

PV

Maybe a few more miles

NH

Less

RBV

No

Cor

The op runner's run as much; but the average runner does not.

SJ

Less

DH

Emphasize "surges" or short fast segments" during long runs and last 10% of run go faster so as to finish hard and fast

Wal

I use it, but I think that rest is very important with high school runners and that is overlooked

Bell

The 50 mile distance has kept us injury free

Yreka

We avoid it

PV

It's important and the backbone of our program!

NH

Our miles are a little less per-day-but we train more consistently throughout the year

RBV

Cor

Over distance training is vital to a team's success.  Without that extra base of work, your athletes cannot improve as much as they could by end of the season.

SJ

DH

Every over week (maybe 3 times during the season).

Wal

Once

Bell

Once

Yreka

Twice

PV

Seldom (Fartlek off Campus)

NH

Once

RBV

None

Cor

Once, but not on the track

SJ

Twice

DH

120 meters at 80% effort on grass

Wal

3 x 1 mile and 4 x 1200

Bell

1300 meters to 1 ½ miles on grass

Yreka

1 mile, 400's, and 200's on grass and synthetic track

PV

Total of 3 ½ miles on dirt and grass (sometimes on the road).

NH

660-880 yard on street or dirt trails

RBV

6-5-4-3-2-1 minute runs

Cor

500-600 yards around a city block

SJ

600 meters in hard dirt bills or occasionally

DH

1 ½ mile

Wal

3 miles

Bell

5 miles

Yreka

2-4 miles

PV

2 ½ - 4 miles

NH

2-2 ½ miles

RBV

Cor

2 ½ miles

SJ

3-4 miles

DH

Walk or jog

Wal

Wal (they move around intervals are very short

Bell

Jog

Yreka

Walk and jog

PV

Jog

NH

Walk a little, then short jog

RBV

Cor

Walk

SJ

Stand and stretch

DH

Pace training (race pace)

Wal

Race pace and change of pace

Bell

Endurance and speed

Yreka

Stamina, strength, speed, and finishing power

PV

To work harder than the race

NH

Cor

My interval workouts are designed to give my athletes endurance and speed when they are tired at the end of a race and to run consistently when they are tired

RBV

SJ

Acceleration up and down hills – passing people – running through tired

DH

Wal

It isn't a big part of XC-I use it much more in track

Bell

Don't over do it- set a number but back off if they can't do it

Yreka

Good, if used properly

PV

Depending on reliability and honesty of group, I will use controlled or uncontrolled intervals.  Boys are more honest than girls

NH

Our favorite was to start at the bottom of about a 180=200 yard hill we would run the hill as a group (not timed) at the top of the hill we would start our interval of about 660-880 yards

RBV

Cor

Save track intervals for tack season.  Cross Country intervals need to be longer and over varying terrain.

SJ

Accompany it with a short distance workout.

DH

Yes. 5-6 times a season, mostly in October and November

Wal

Yes.  2 times every 3 weeks

Bell

Yes 2 times every 3 weeks

Yreka

Yes.  At least once a week

PV

A great deal.  2-3 days per week.

NH

Yes.  Once a week

RBV

Cor

Yes. Once a week

SJ

Yes.  Once or twice per week

DH

5-5 times a season mostly in Oct. and Nov.

Wal

Yes 2 times every 3 weeks

Bell

Yes. Once a week

Yreka

Yes. At least once a week.

PV

A great deal.  2-3 days per week

NH

Yes. Once a week

RBV

Cor

Yes. Once a week

SJ

Yes. Once or twice per week

DH

4-5 miles. School grass

Wal

45-60 minutes

Bell

6-8 miles.  On dirt paths

Yreka

3-5 miles.  Hills, country.

PV

6-10 miles depending on point in season.  Various places; sometimes-on course, often on dirt trials.

NH

5-7 miles.  Streets

Cor

2.5 miles with 1 or 2 miles warm-up and warm down.  Around a park where I could monitor their progress and urge them on.

RBV

SJ

6 miles.

DH

2X (15 min.) Indian run. Running close to race pace in one line and back person sprints to front…when that person reaches front the back person sprints to the front also.  This practices surges and helps with teamwork…running as a group.

Wal

Segments runs with one minute or 30-second interval run loops with pre set places to run different speeds.

Bell

200-300 meter speed moves.  High heart rate and feeling that if your opponent makes a move you can go with him.

Yreka

Fun and recovery

PV

3-4 long surges at 80% of race pace (4-6 min. surges); 30 sec – 1 min surges of power running. 

NH

In the past we had run our top boys and girls together, but because of more coaches we were able to split our groups this year.  After each distance each group would gather back together.  Our runs were always pre-determined by time.  So early on we might run a series of 6 min, 4 min, 2 min, 2 min, 3 min, 2min, 2 min, 1 min, 1 min.  Our rest (jog) would never be more than ½ of the time just run.  We work as a group and especially concentrate on running hard while tired.

Cor

The fartlek sessions are run 10 laps around a 1-block park.  I would stand in the middle of the park and blow a whistle every 15 to 60 seconds for each fast and slow period.  The kids would get 30 seconds rest for 30 second of hard running, etc.  I would do it this way so I could make sure everyone was doing it and to make sure I could help urge them all.  They seem to respond to that.  Fartlek teaches mental toughness, team competition, and individual accomplishment.  When the first runners finish they are all pulling for those behind them and all are tired when it is over, but feel like they have accomplished something.

Bell

We call it tempo and must use it.

PV

Very valuable and most fun for the kids.

NH

Our idea of fartlek is to be very structured with the coach in complete control.  We would also have different member lead a run-this would make our 6 & 7 runners forced to run with our best runners.

DH

Yes. 5 hills. 40, 160,200, and 800 lengths.

Wal

Yes, 15 hills, sizes and inclines

Bell

Yes, 2 hills, 200m to 10 miles

Yreka

Yes, 2 hills, 300 yds and 440 yds

PV

Yes, 3 or 4 hills, 400 to 800 yds.

NH

Yes, 6 hills, 180 to 300 yds.

RBV

Yes, 5 hills, 165 to 880 yds

Cor

Yes, 3 hills, 150 to 200 yards

SJ

Yes, 10 hills, varied distances

DH

800m- 3 miles

Wal

They were 80% of our runs

Bell

6-8 miles

Yreka

4-5 miles

PV

NH

Mile to 1 ½ miles

RBV

4-5 miles

Cor

3-4 miles

SJ

varied

DH

1-2 times a week.  One repeat and one continuous run

Wal

Specifically one time a week until mid season

Bell

Once or twice a week.  Continuous runs.

Yreka

Once a week.  Both repeat and continuous runs.

PV

Once a week in early season and twice during mid-season.  Hill runs were 50-50 for variety.  We also use a circuit we repeat 2-4 times for about 4 weeks.

NH

Once a week.  Plus we incorporated them into all of our runs.  Usually we ran repeat hills.

RBV

Once a week.  Repeat hills.

Cor

We try to get two hard workouts per week in.  One might be a hills and other times continuous distance runs.

SJ

Everyday.  Both repeat and continuous.

DH

To the last week of the season

Wal

Until last 2 weeks

Bell

Until November first.

Yreka

One month before the championship meet.

PV

Until two weeks before last race, but modified considerably.

NH

A week before the Section Finals (Nov. 7)

RBV

Until two weeks before league finals.

Cor

Hill training continued throughout the season

SJ

"till the bitter end

DH

No. Other than thinking "through and past" the hill as opposed to thinking "to the top"

Wal

Yes.  Uphill form is leaning into the hill; lift knees; shorten stride, and pump elbows.

Bell

Go for form up and down at a certain pace.

Yreka

Time each run on occasion

PV

Nothing special (except shortening stride, pumping arms, maintaining effort and not pace, eyes up, and accelerate off Hill)

NH

We try to get them to use a shorter stride and not overwork the hill.  Plus to think about running beyond the top, instead of getting to the top and feeling they've accomplished something relaxing.

DH

No, I encourage our kids to walk the down hills, especially those with knee problems

Wal

Yes, ran with perpendicular body posture position to ground

Bell

Yes.  Relaxation while going near all out.

Yreka

Very little

PV

Yes. (6-10 x 100-500 yards on gentle slope).

NH

No.  We talked about it.

Cor

Little downhill time

SJ

A lot of time

Cor

We substitute soft sand dunes for hills

Wal

It is very useful for building strength and stamina; gradual downhills are good for speed development.

Bell

Don't over do it or an athlete will miss two or three workouts because of it.

Yreka

Great, a key to our success

Nh

Very integral part of our program.  We plan to add more continuous runs with hills-especially in the summer.

SJ

I think it is the most important part of training.

DH

Harbor Hill. Repeats of a 200-meter hill. First 100m is terraced and the last 100 \m is flat. All is on grass. Special grouping sometimes according to availability. Everyone does 8-16 repeats, depending on the time of season. This workout was done 4 times during the season. We work on good form on the hill and thinking g\running through the hill instead of just to the top. This workout has been done for the last two years

Wal

6 weeks from championship meet we do this workout once a week (Tuesdays). A series of "in and outs"- followed by a fairly fast 4-6 mile run. In & outs are 30 meter glide, 50 meter sprints with a 30 meter glide interval- done back and fourth on the grass.

1^st week: 20 x 50; 6 mile run.

2^nd week: 24 x 50; 6 mile run.

3^rd week: 28 x 50; 5 mile run.

4^th week: 32 x 50; 5 mile run.

5^th week: 24 x 50; 4 mile run.

6^th week: 20 x 50; 4 mile run.

Bell

6-8 mile hill run. Ten times during the season this workout run. We take the hard workout so the race will be fun. This type of workout has been used for 20 years.

Yreka

We run a lot of hills and in our intervals- two person teams with your rest occurring while the other person runs. These range in distance from a mile down to a 400m. This workout is v3ery competitive and effective.

PV

Fartlek in groups of 2 from pack of 8. (2 push the pace for 30-40 seconds, drop off and are engulfed by pack; when they finish 30-40 seconds, 2 more start) People in the pack are constantly changing places. The intensity increases from a medium burst to sprint and from 30-40 seconds as the season progressed. The workout was repeated 4-5 different times. This workout has been used for two years.

NH

Our favorite workout was at any of 3 locations. All approximately 700-1100 yards, with one or two hills. They were all loops and run times. First one would usually be the slowest and the next three the same. The times would be faster late in the season,. One of these 3 was used every week from September 12 through October 30. These workouts were always run on more difficult terrain that the courses we races. We also ran with the idea of getting the girls ready for the CIF Finals. This workout has been used since 1980.

Cor

Our favorite workout was the distance runs at our hill training place in Balboa Park. The workout was run once a week. It was strictly for mental purposes. It gives the kids a chance to run on dirt and not around Coronado. This workout has been used for 3 years.

SJ

One-mile warm-up. Stretching. Intervals in the hills (set up races-boys against girls with winners getting one hill off plus recovery.) Distance run of 3-4 miles. Finish with strides (form work.) this workout is used once a week.

Upper Body

Lower Body

Summer/wk

Season wk

DH

Yes

Yes

3

2-3

Wal

Yes

Yes

3

1-2

Bell

Yes

Yes

3

3

Yreka

Yes

Yes

0

3

PV

No

No

-

-

NH

No

No

-

-

RBV

Yes

Yes

3

3

COR

Optional

Not that Important

-

-

SJ

Yes

Yes

3

2

DH

Bench, military, nautilus pullover, squats, leg press, leg extension & curl, and calf raise.

Wal

Bench, military, curls, lat pulls, hamstring curls, leg extensions, and toe raises off 3-3" block

Bell

Bench, curls, leg presses, squats, and military

Yreka

Circuit training

Cor

Light arm lifts

SJ

Nautilus machine lifts.

DH

3 x 20 (weight machine)

Wal

3 x 20 (both)

Bell

3 x 8 (free weights)

Yreka

3 x 10 (both)

PV

2 x 30 (push-ups & sit-ups)

RBV

2 x 10 (both)

Cor

3 x 10 (weight machine)

SJ

3 x 20 (nautilus)

Purpose

Time Spent

Running before?

DH

Warm-up

15-20 minutes

1 mile

Wal

Warm-up

10-15 minutes

1-3 miles

Bell

Both w.u/r.o.m

15 minutes

1500m

Yreka

Both

20 minutes

No

PV

Range of Motion

15 minutes

Ύ mile

NH

Both

15 minutes

1 mile

Cor

Both

10-15 minutes

No

SJ

Both

20 minutes

Ύ mile

DH

Occasionally

Wal

Yes, Everyday (I make the for 5-10 minutes)

Bell

Yes, Everyday

Yreka

On their own

PV

Some days if workout intensely was high

NH

None organized—It is recommended a few do it but only 5 minutes or less.

SJ

Yes, after sprint work told days.

DH

Static/30 seconds

Wal

Static/5-10 seconds

Bell

Static/15 seconds

PV

Static/30 seconds

NH

Static/15-30 seconds

Cor

Static/5 seconds

SJ

Static/ 20-30 seconds

Bell

I find I very important, because you become less flexible as the season goes on.

Yreka

It seems to help us avoid injuries.

PV

It's probably not really important for 14-18 year-olds

NH

We should do more. This is our weakest point especially stretching after our runs

Cor

We get our warm-up in, early in the workout

SJ

Better do it!

DH

Personal goal setting sessions with each athlete.

Wal

Long-range establishment of what races we want to go for and why! I try to talk to each kid each day about him or her and the team.

Bell

Trying to continue our successful program each year.

Yreka

Goal setting long range goals (aim for the State Meet)

PV

I don't know, perhaps season goals

NH

Having the boys and the girls together as one large group (more people working and cheering together)

Cor

Team success and individual improvement of times on courses races more than once.

DH

Athlete of the week recognition; 500 mile club t-shirt (during season training); refreshments after practice; All sophomore, junior and senior athletes must run under 20 minutes on home course to make team; Hawaii rip only for summer trained athletes.

NH

Only to be positive as much as possible, never yell at a runner for a poor performance, we only get mad at the mental (or behavior) problems.

Cor

I try to instill a competitive hatred of the opposition in our team. They have to want to beat them bad!