- Learn how to implement a core workout routine to strengthen stability and balance
- See the importance of having a mid week medium long run to build your aerobic base
- Learn how to conduct tempo workouts and VO2 max workouts
- Learn how to positively interact with your athletes
- See how the Oklahoma State cross country program sets up its training schedule
with Dave Smith,
Oklahoma State University Director of Track & Field and Cross Country;
2012 NCAA Team Champions, 3x NCAA Men's National Champions,
Back-to-back Men's D1 National Cross Country Coach of the Year (2009-2010);
2015 Big 12 Men's and Women's Cross Country Coach of the Year - eight straight Big 12 Men's Cross Country Coach of the Year awards (2008-15);
8 consecutive Big 12 Conference Championships (2008-15)
Take a rare look inside one of the top cross country programs in the country. Not only are you granted all access to Dave Smith's Oklahoma State Cross Country practice, but you are also given an exclusive look into the reasoning for each workout from the coach.
Segment one deals with a typical interval/vo2 max workout. Workout Outline - 6 x 1 mile repeats. The goal of this workout is:
- To help deal with the mental aspect of training/racing, by learning to feel rhythm is a somewhat chaotic situation.
- Know how hard you are running.
- Knowing how many reps are left, by budgeting energy used to complete the workout.
- Being able to pick up the pace of each rep (negative splits).
Maintaining race pace is the goal of all distance runners. This may mean you will actually need to slow yourself down in the beginning of a race to maintain proper race pace and thus improving your chances of a better finish.
Segment two goes over the mid week long run that is conducted every week throughout the season and why it is done. Performed once a week (Men @ 90 mins. Women @ 80 mins), the emphasis is on time, not pace.
Workout is about 75% as long as their Sunday long run. This is an easy deep aerobic effort. Running before sun up with poor footing causes the runner to go slow in the beginning and then the pace is gradually picked up. The importance of this workout is just to get them on their feet for 1 1/2 hours - pace is not the goal.
Segment three features Circuit Station Rotations the team goes through twice a week during the season. The goal of this workout is to develop runners core strength, stability and balance, while helping with injury prevention and running posture.
Developing core strength, along with athlete mobility and balance, is key to the distance athlete who spends the majority of their time moving straight ahead in one direction. These drill are performed 4 days per week on an alternating basis.
Finally, segment four goes over the tempo run (Men 4 miles - Women 3 miles) that is conducted all year long, and why Coach Smith thinks it is an important part of the program.
Tempo runs are the mainstay of most successful distance programs. Coach Smith has his athletes complete a tempo run once a week for the entire year. With the only break being during the championship season where they run it once every two weeks or so.
This unique style of video will show you how Coach Smith interacts with his athletes to keep them in the workout, and focused on the goal at hand.
115 minutes. 2012.
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