1. Philosophy, Planning a Season, Recruiting

2.  Learn/Read as much as possible  Better Training For Distance Runners by David Martin and Peter Coe  Daniels’ Running Formula by Jack Daniels  Road To The Top: A Systematic Approach to Training Distance Runners by Joe Vigil  Running with Lydiard by Arthur Lydiard  Periodization: Theory and Methodology of Training by Tudor Bompa

3.  Consistency + Balance = Progression  Very Aerobic – mileage, mileage, mileage ▪ Consistent volume throughout year – not much time off ▪ Average - Men 80-100mpw & Women 60-80mpw  2 Main Workouts (Short Tempos / Long Tempos)  2 Secondary Workouts (Fartleks / Intervals)

4.  Maintenance Run (MR) – Typical running pace. (Men 5:50-6:30 / Women 6:50-7:30)  Pace Run (PR) – Able to drop pace throughout, not producing lactate acid. (Men-5:45-5:10 / Women-6:45-6:10)  Tempo Run (TR) – Maintaining pace throughout with some lactate acid build-up (Men-5:20-4:40 / Women-6:20-5:40)  Intervals – Lactate build-up, tiring, hard breathing, & recover for rest. (Men-5:00-4:30 / Women-6:00-5:30)  Plus Run (MR+) – 15% of weekly mileage  Long Run (LR) – 20% of weekly mileage  Fartlek – On and Off Portion, changing of paces  Strides – 10x100m at 90%-95% ***All pace ranges are approximate, depends on fitness***

5.  Monday – MR  Strides, Drills, Weight Room, X-Train in Pool  Tuesday – Workout (SWO)  Wednesday – MR+ (Medium Long Run)  Thursday – MR  Strides, Drills, Weight Room, X-Train in Pool  Friday – Workout (PWO)  Saturday – MR (On Own)  Sunday - LR

6.  Plan seasons separate (Cross Country vs. Track)  4 phases of training  Phase I – Base  Phase II – Pre-Competitive  Phase III – Competitive  Phase IV – Championship Racing/Peak Performance  Every phase is a pre-cursor to the next phase  When planning competition dates work backwards from peak performance or major race of the year

7.  10-14 weeks  Pre-Season – Summer training  Late March – Early August  Aerobic Development  Build-up to peak mileage  Stress Volume  Workouts  PR Runs, TR Runs, Fartleks, Hills, Strides  Goals  Establish aerobic base – base mileage and tempos (strength work)  Provide the background to successfully progress into higher volume and intensity in later phases – (Phase II)  Become familiar with workouts in next phases (specifically tempos / pace runs)  Build overall strength  Build a sense of confidence based on you increasing your level of fitness

8.  6-8 Weeks  Pre-Competitive  Mid-August – Late September  Cycle Peak Mileage Or Hold Peak Mileage  Gives a shorter/rest day over 14 days  Toughest Phase  Ex: Athlete who did not train consistently through Phase 1…injured.  Volume and Intensity Stressed  Workouts  Still have Phase I workouts early  Introduction into Long Intervals (400m -2k Repeats), Tempos, Pace Runs, and some anaerobic work

9.  4 Weeks  Competitive Racing  October  5 Mile drop in weekly mileage  Sharpen up, prepare for BIG MEETS!! (Pre-Nats)  Volume may decrease as intensity increases  Workouts  Similar to Phase II, a little more specific and faster, keep Tempo Runs, but start to phase out Pace Runs

10.  4 Weeks  November  Championship Meets  Peak/Taper  5 Mile drop in mileage (10 Mile drop for higher mileage athletes)  Volume decreases / Intensity stays same or increases  Shorter, faster intervals workouts  Add Anaerobic work

11.  Scholarships  How much is available?  Standards to make the team  What we look for in recruits  Do you want be at SFA?  How is their character?  Good academic student?  How much motivation do you have?  Are they coachable?  Race Results – Big Meets & Championship Racing  Title IX  How does this effect team or individual?  Place for any athlete (DI, DII, DIII)  Find out where your student-athletes will be most successful

12. Fully Funded Programs  MEN: 12.6 Full Scholarships  WOMEN: 18 Full Scholarships  Not distributed like football, break scholarships up amongst athletes.  SFA: We are a balanced team. The goal is to score in every event. Other programs do things different.  Spread scholarship out amongst event groups (distance/sprints/field)  Increase scholarships based on conference performance ▪ Indoor – 800m, Mile, 3000m, 5000m, DMR ▪ Outdoor – 800m, 1500m, 3000m Steeple, 5000m, 10000m  About 60 women & 40 men on squad = 100 total

13.  Who are we looking for?  Someone that can run successfully both in cross country and track consistently.  Student-athlete needs to at least be able to run walk-on standards in 800m, 1600m, and 3200m on track.

14.  Men – Walk-On  5K XC – 16:30 (depends on course)  3200m – 9:45  1600m – 4:30  800m – 1:55  Women – Walk-On  5K XC – 19:30 (depends on course)  3200m – 12:15  1600m – 5:30  800m – 2:22 ▪ Women have A LOT more opportunities

15.  Men – Scholarship  5K XC – 15:30 (depends on course)  3200m – 9:20  1600m – 4:18  800m – 1:53  Women – Scholarship  5K XC – 18:30 (depends on course)  3200m – 11:20  1600m – 5:15  800m – 2:15 ▪ Women have A LOT more opportunities

16.  Men  800m – 1:54.02 ---Prelims  Mile – 4:16.65 ----Prelims  3000m – 8:27.60 (8 th )---- 9:01 in 3200m  5000m – 14:39.49 (8 th )  Women  800m – 2:13.69 ---Prelims  Mile – 5:04.29 ----Prelims  3000m – 10:02.63 (8 th ) ---10:42 in 3200m  5000m – 17:25.39 (8 th )

17.  Men & Women – 5 years  60 All-SLC Performances  13 SLC Individual Titles  12 SLC Team Titles  14 South Central All-Region  4 NCAA National Qualifiers  34 School Records

18.  85-90% Soft Surface year round  Hilly and Flat terrain  Trails, Dirt Roads, Golf Course, Forest  No Altitude  High Humidity

24.  Contact Information  Cell: 903-456-0107  Email: clarkcody@sfasu.edu  Important Dates  Saturday, September 3 rd : HS Cross Country Meet  Saturday, March 4 th : HS Track Meet