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JOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACH Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worse JEFF BOELE - KEY WORKOUT - HIGH SCHOOL RUNNING COACH 4-6 x 200-250 meter uphill, jog down recovery, pace is mile EFFORT. 2-6 x 200-400 meters @ mile pace, rest is 1:30-2:30. The idea for the hill assignment is roughly the same as the previous version. The effort should FEEL like mile pace. The goal is also consistency or to get slightly faster with each repetition.JOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.DR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
ADAM KEDGE - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Adam Kedge – Training Summary. Adam Kedge is a culture guy. What does that mean? Coach Kedge spends a lot of time talking about the culture he tries to bring to the program. Culture for his program is not only the running culture, and being a good teammate, as you would expect in any successful high school distance program, but Coach Kedge A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on theJOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACH Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worse JEFF BOELE - KEY WORKOUT - HIGH SCHOOL RUNNING COACH 4-6 x 200-250 meter uphill, jog down recovery, pace is mile EFFORT. 2-6 x 200-400 meters @ mile pace, rest is 1:30-2:30. The idea for the hill assignment is roughly the same as the previous version. The effort should FEEL like mile pace. The goal is also consistency or to get slightly faster with each repetition.JOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.DR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
ADAM KEDGE - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Adam Kedge – Training Summary. Adam Kedge is a culture guy. What does that mean? Coach Kedge spends a lot of time talking about the culture he tries to bring to the program. Culture for his program is not only the running culture, and being a good teammate, as you would expect in any successful high school distance program, but Coach Kedge A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 START HERE - HIGH SCHOOL RUNNING COACH Start Here. Welcome to HighSchoolRunningCoach.com. Our goal is simple – to become the best resource for high school running coaches who want to become better at their craft. We aim to help those who coach cross country in the fall,middle and long distance events in the spring. The model is simple. KEY WORKOUT ARCHIVES Key mid-season workout: CV reps plus hills. Warm-up (Ebbett’s drills, posture check, joint rotations, lunge matrix, runner’s touch, 100 ups, heel flicks, easy jog about 800 meters, skips, strides, and dynamic flexibility). 10 mins of running plus 3 mins tempo. All this takes about 30-35 minutes.PODCASTS ARCHIVES
Greg now coaches at Broomfield High School and his teams are consistently in the hunt for state cross country titles. What follows is Q&A with Greg recorded a few years ago at the Boulder Running Camps. You can listen to the audio, or, at minimum, read the notes below. Thanks Greg for your time, not only during this interview, butalso for
FREE CONTENT ARCHIVES Steve Schadler – Rio Rico (AZ) Steve Schadler was a high school Millrose Games Mile champion and Penn Relays 1500 meter champion in 1984. He then attended Stanford University to run for Brooks Johnson and eventually the Reebok Aggies. In 1992\ he moved to Arizona and served as an assistant track coach at Nogales High School for three years. In 1995, Steve moved to the brand new Rio RicoSEASON 1 ARCHIVES
Mick Grant is our featured coach for the month of March in Season 1. Mick is the co-author best seller “The Youth and Teen Running Encyclopedia” with John Molvar. Coach Grant is now retired from the Lynx Elite Athletics club, a club with alumni such as RussellDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.ANDY DALTON
Andy Dalton – Bio and Key Workout. Andy Dalton – Carmel HS (IN) Andy Dalton serves as the Head Coach for Carmel Girls Cross Country and the Asst. Coach (Distance) for Carmel Girls Track and Field. In one of the only remaining states with a single class system, Carmel Girls Cross Country has won 7 of the last 8 State Championships and 18out
JOHN O'MALLEY ON CULTURE AND PLANNING John O’Malley on Culture and Planning. What follows are two excerpts from John’s full interview, available to Season 2 members, of HSRC. You can listen here or on the Run Faster Podcast. The transcription of the interview is below. Use Up/Down Arrow keys to increase or decreasevolume.
2016 SEASON ARCHIVES What follows is an excerpt from John O’Malley’s full interview, which members of Season 2 have access to. You can listen to the excerpt here.. John O’Malley: The thing that we started doing more recently in the last four or five years that I’ve noticed that has made us better is that we’ve run a new training system. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on the START HERE - HIGH SCHOOL RUNNING COACH Start Here. Welcome to HighSchoolRunningCoach.com. Our goal is simple – to become the best resource for high school running coaches who want to become better at their craft. We aim to help those who coach cross country in the fall,middle and long distance events in the spring. The model is simple.JOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It JEFF BOELE - KEY WORKOUT - HIGH SCHOOL RUNNING COACH 4-6 x 200-250 meter uphill, jog down recovery, pace is mile EFFORT. 2-6 x 200-400 meters @ mile pace, rest is 1:30-2:30. The idea for the hill assignment is roughly the same as the previous version. The effort should FEEL like mile pace. The goal is also consistency or to get slightly faster with each repetition. DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACH Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worseDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.JOHN SIPPLE
John Sipple – Bio and Key Workout. Sipple is a Chemistry teacher and started at Downers Grove North High School in 2007. He spent the first five years as the Head Boys Track and Field Coach and the Assistant Cross Country Coach. During his time as the Head Track Coach he coached the sprinters and the athletes he coached set 12 schoolrecords.
JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on the START HERE - HIGH SCHOOL RUNNING COACH Start Here. Welcome to HighSchoolRunningCoach.com. Our goal is simple – to become the best resource for high school running coaches who want to become better at their craft. We aim to help those who coach cross country in the fall,middle and long distance events in the spring. The model is simple.JOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It JEFF BOELE - KEY WORKOUT - HIGH SCHOOL RUNNING COACH 4-6 x 200-250 meter uphill, jog down recovery, pace is mile EFFORT. 2-6 x 200-400 meters @ mile pace, rest is 1:30-2:30. The idea for the hill assignment is roughly the same as the previous version. The effort should FEEL like mile pace. The goal is also consistency or to get slightly faster with each repetition. DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACH Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worseDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.JOHN SIPPLE
John Sipple – Bio and Key Workout. Sipple is a Chemistry teacher and started at Downers Grove North High School in 2007. He spent the first five years as the Head Boys Track and Field Coach and the Assistant Cross Country Coach. During his time as the Head Track Coach he coached the sprinters and the athletes he coached set 12 schoolrecords.
JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
KEY WORKOUT ARCHIVES Key mid-season workout: CV reps plus hills. Warm-up (Ebbett’s drills, posture check, joint rotations, lunge matrix, runner’s touch, 100 ups, heel flicks, easy jog about 800 meters, skips, strides, and dynamic flexibility). 10 mins of running plus 3 mins tempo. All this takes about 30-35 minutes. FREE TRAINING ARCHIVES 1st season kids: 8 mins easy run, then 2 mins at tempo effort. 4-6x 800 meters at CV pace, with 90 second jog recovery (about 175 meters or so, I don’t worry about how much ground they cover.) 3-4x 200 meter hill, mile race effort, with easy jog down for recovery. EasyDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development. TRAINING PLANS ARCHIVES This website or its third-party tools use cookies which are necessary to its functioning and required to improve your experience. By clicking the consent button, you agree toSEASON 1 ARCHIVES
Mick Grant – Featured Coach for March of Season 1. Mick Grant is our featured coach for the month of March in Season 1. Mick is the co-author best seller “ The Youth and Teen Running Encyclopedia ” with John Molvar. Coach Grant is now retired from the Lynx Elite Athletics club, a club with alumni such as Russell Brown, ChantelleDron
ANDY DALTON
Andy Dalton – Bio and Key Workout. Andy Dalton – Carmel HS (IN) Andy Dalton serves as the Head Coach for Carmel Girls Cross Country and the Asst. Coach (Distance) for Carmel Girls Track and Field. In one of the only remaining states with a single class system, Carmel Girls Cross Country has won 7 of the last 8 State Championships and 18out
COLIN ALTEVOGT
Colin Altevogt is the head boys cross country coach and assistant boys track coach at Carmel High School in Indiana. He has been coaching high school distance running in Indiana for the past 11 years. In his four years as the head cross country coach at Carmel, the team has captured two state championships (2015 DOUG SOLES - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Doug Soles Coach Soles is one of the most successful high school cross country and recently had three girls go under 4:50 in a 1600 in the same race. Coach Soles, like almost all the successful programs featured, will focus his training the aerobic development ofSTEVE SCHADLER
Steve Schadler – Rio Rico (AZ) Steve Schadler was a high school Millrose Games Mile champion and Penn Relays 1500 meter champion in 1984. He then attended Stanford University to run for Brooks Johnson and eventually the Reebok Aggies. In 1992\ he moved to Arizona and served as an assistant track coach at Nogales High School for three years. In 1995, Steve moved to the brand new Rio Rico A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on the START HERE - HIGH SCHOOL RUNNING COACH Start Here. Welcome to HighSchoolRunningCoach.com. Our goal is simple – to become the best resource for high school running coaches who want to become better at their craft. We aim to help those who coach cross country in the fall,middle and long distance events in the spring. The model is simple.JOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It JEFF BOELE - KEY WORKOUT - HIGH SCHOOL RUNNING COACH 4-6 x 200-250 meter uphill, jog down recovery, pace is mile EFFORT. 2-6 x 200-400 meters @ mile pace, rest is 1:30-2:30. The idea for the hill assignment is roughly the same as the previous version. The effort should FEEL like mile pace. The goal is also consistency or to get slightly faster with each repetition. DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACH Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worseDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.JOHN SIPPLE
John Sipple – Bio and Key Workout. Sipple is a Chemistry teacher and started at Downers Grove North High School in 2007. He spent the first five years as the Head Boys Track and Field Coach and the Assistant Cross Country Coach. During his time as the Head Track Coach he coached the sprinters and the athletes he coached set 12 schoolrecords.
JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on the START HERE - HIGH SCHOOL RUNNING COACH Start Here. Welcome to HighSchoolRunningCoach.com. Our goal is simple – to become the best resource for high school running coaches who want to become better at their craft. We aim to help those who coach cross country in the fall,middle and long distance events in the spring. The model is simple.JOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It JEFF BOELE - KEY WORKOUT - HIGH SCHOOL RUNNING COACH 4-6 x 200-250 meter uphill, jog down recovery, pace is mile EFFORT. 2-6 x 200-400 meters @ mile pace, rest is 1:30-2:30. The idea for the hill assignment is roughly the same as the previous version. The effort should FEEL like mile pace. The goal is also consistency or to get slightly faster with each repetition. DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACH Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worseDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.JOHN SIPPLE
John Sipple – Bio and Key Workout. Sipple is a Chemistry teacher and started at Downers Grove North High School in 2007. He spent the first five years as the Head Boys Track and Field Coach and the Assistant Cross Country Coach. During his time as the Head Track Coach he coached the sprinters and the athletes he coached set 12 schoolrecords.
JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
KEY WORKOUT ARCHIVES Key mid-season workout: CV reps plus hills. Warm-up (Ebbett’s drills, posture check, joint rotations, lunge matrix, runner’s touch, 100 ups, heel flicks, easy jog about 800 meters, skips, strides, and dynamic flexibility). 10 mins of running plus 3 mins tempo. All this takes about 30-35 minutes. FREE TRAINING ARCHIVES 1st season kids: 8 mins easy run, then 2 mins at tempo effort. 4-6x 800 meters at CV pace, with 90 second jog recovery (about 175 meters or so, I don’t worry about how much ground they cover.) 3-4x 200 meter hill, mile race effort, with easy jog down for recovery. EasyDR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development. TRAINING PLANS ARCHIVES This website or its third-party tools use cookies which are necessary to its functioning and required to improve your experience. By clicking the consent button, you agree toSEASON 1 ARCHIVES
Mick Grant – Featured Coach for March of Season 1. Mick Grant is our featured coach for the month of March in Season 1. Mick is the co-author best seller “ The Youth and Teen Running Encyclopedia ” with John Molvar. Coach Grant is now retired from the Lynx Elite Athletics club, a club with alumni such as Russell Brown, ChantelleDron
ANDY DALTON
Andy Dalton – Bio and Key Workout. Andy Dalton – Carmel HS (IN) Andy Dalton serves as the Head Coach for Carmel Girls Cross Country and the Asst. Coach (Distance) for Carmel Girls Track and Field. In one of the only remaining states with a single class system, Carmel Girls Cross Country has won 7 of the last 8 State Championships and 18out
COLIN ALTEVOGT
Colin Altevogt is the head boys cross country coach and assistant boys track coach at Carmel High School in Indiana. He has been coaching high school distance running in Indiana for the past 11 years. In his four years as the head cross country coach at Carmel, the team has captured two state championships (2015 DOUG SOLES - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Doug Soles Coach Soles is one of the most successful high school cross country and recently had three girls go under 4:50 in a 1600 in the same race. Coach Soles, like almost all the successful programs featured, will focus his training the aerobic development ofSTEVE SCHADLER
Steve Schadler – Rio Rico (AZ) Steve Schadler was a high school Millrose Games Mile champion and Penn Relays 1500 meter champion in 1984. He then attended Stanford University to run for Brooks Johnson and eventually the Reebok Aggies. In 1992\ he moved to Arizona and served as an assistant track coach at Nogales High School for three years. In 1995, Steve moved to the brand new Rio Rico A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACHHIGH SCHOOL RUNNING BACKHIGH SCHOOL RUNNING CAMPSBECOME A RUNNING COACHTOP HIGH SCHOOL FOOTBALL TEAMSCOACHING HIGH SCHOOL CROSS COUNTRYDISTANCE RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on theJOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACHDAVE S RUNNING FACEBOOKDAVE S RUNNING SHOPDAVE FRANK OBITUARYDAVES RUNNINGEVENTS
Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worseJOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.DR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
JOHN SIPPLE
John Sipple – Bio and Key Workout. Sipple is a Chemistry teacher and started at Downers Grove North High School in 2007. He spent the first five years as the Head Boys Track and Field Coach and the Assistant Cross Country Coach. During his time as the Head Track Coach he coached the sprinters and the athletes he coached set 12 schoolrecords.
ADAM KEDGE - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Adam Kedge – Training Summary. Adam Kedge is a culture guy. What does that mean? Coach Kedge spends a lot of time talking about the culture he tries to bring to the program. Culture for his program is not only the running culture, and being a good teammate, as you would expect in any successful high school distance program, but Coach Kedge A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 MEMBERSHIP - HIGH SCHOOL RUNNING COACHHIGH SCHOOL RUNNING BACKHIGH SCHOOL RUNNING CAMPSBECOME A RUNNING COACHTOP HIGH SCHOOL FOOTBALL TEAMSCOACHING HIGH SCHOOL CROSS COUNTRYDISTANCE RUNNING COACH Purchase Season 1, 2 and 3 – $267. Purchase Season 1 and 2 – $187. $97 for one season, or $8.08 a month, is a great value and a small price to pay to become a better coach. A great value at $15.59 a month for two season. Or three seasons for $22.25 a month. And remember, once you’re a member, you always have access to the content on theJOHN O'MALLEY
Workout Concept: Deep into the competitive season, we have hopefully developed all facets of strong running: a variety of energy systems, neuromuscular abilities and connectivity, biomechanical efficiencies, and mental patterning that coordinates with these efforts. This workout enables you to key into your specific goal pace on specific goal terrain with desired goal mental responses. It DAVE FRANK - BIO AND KEY WORKOUT - HIGH SCHOOL RUNNING COACHDAVE S RUNNING FACEBOOKDAVE S RUNNING SHOPDAVE FRANK OBITUARYDAVES RUNNINGEVENTS
Dave Frank – Bio and Key Workout. Dave Frank is in his 18th year at Central Catholic after eleven years at Saint Francis in Mountain View, CA. As the head boys cross country coach (13 years) his teams have won nine State Championships (in Oregon’s largest classification – although CCHS has just 900 students) and have never finished worseJOHN O'MALLEY
John O’Malley – Sandburg (IL) – Season 2. Head Sandburg High School Boys Cross Country Coach 2003-present and Asst. Track/Distance Coach 2003-present. Cross Country: State qualifiers every year of his coaching career and placed in the top 10 in state seven of the last 10 years in the largest class division. State Champions: 2015.DR. JEFF MESSER
Dr. Jeff Messer – Training Summary. Having coached 8 of the last 9 state championship teams, Coach Jeff Messer is viewed as Arizona’s most successful high school running coach in the 21st Century. As someone with a PhD in Exercise Physiology, Coach Messer takes an even more scientific approach than most to his training development.JOAN HUNTER
Joan Hunter – Key Workout and Typical Training Week. Joan and her husband, Marc, are in their 4th year of coaching cross country at Loudoun Valley HS, in Purcellville, VA. For 10 years in the 1980’s and 1990’s, Joan coached at James Madison HS and South Lakes HS, where she and Marc had the privilege of being Alan Webb’s 9th gradecoaches.
JOHN SIPPLE
John Sipple – Bio and Key Workout. Sipple is a Chemistry teacher and started at Downers Grove North High School in 2007. He spent the first five years as the Head Boys Track and Field Coach and the Assistant Cross Country Coach. During his time as the Head Track Coach he coached the sprinters and the athletes he coached set 12 schoolrecords.
ADAM KEDGE - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Adam Kedge – Training Summary. Adam Kedge is a culture guy. What does that mean? Coach Kedge spends a lot of time talking about the culture he tries to bring to the program. Culture for his program is not only the running culture, and being a good teammate, as you would expect in any successful high school distance program, but Coach Kedge A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics. HIGH SCHOOL RUNNING COACH John O’Malley Interview – November 2018. This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1 START HERE - HIGH SCHOOL RUNNING COACH Start Here. Welcome to HighSchoolRunningCoach.com. Our goal is simple – to become the best resource for high school running coaches who want to become better at their craft. We aim to help those who coach cross country in the fall,middle and long distance events in the spring. The model is simple. KEY WORKOUT ARCHIVES Key mid-season workout: CV reps plus hills. Warm-up (Ebbett’s drills, posture check, joint rotations, lunge matrix, runner’s touch, 100 ups, heel flicks, easy jog about 800 meters, skips, strides, and dynamic flexibility). 10 mins of running plus 3 mins tempo. All this takes about 30-35 minutes.PODCASTS ARCHIVES
Greg now coaches at Broomfield High School and his teams are consistently in the hunt for state cross country titles. What follows is Q&A with Greg recorded a few years ago at the Boulder Running Camps. You can listen to the audio, or, at minimum, read the notes below. Thanks Greg for your time, not only during this interview, butalso for
SEASON 1 ARCHIVES
Mick Grant is our featured coach for the month of March in Season 1. Mick is the co-author best seller “The Youth and Teen Running Encyclopedia” with John Molvar. Coach Grant is now retired from the Lynx Elite Athletics club, a club with alumni such as RussellFORUMS ARCHIVE
This website or its third-party tools use cookies which are necessary to its functioning and required to improve your experience. By clicking the consent button, you agree to A HSRC MEMBER'S TAKE ON DR. JEFF MESSER'S COACHING Messer works closely with his cross country runners to do just that- exploring how limitless their achievements can be if they think long term. As a coach, Messer truly cares about his athletes as human beings first, and student-athletes second- something that is commonly missing in this day and age of immediate gratification in athletics.ANDY DALTON
Andy Dalton – Bio and Key Workout. Andy Dalton – Carmel HS (IN) Andy Dalton serves as the Head Coach for Carmel Girls Cross Country and the Asst. Coach (Distance) for Carmel Girls Track and Field. In one of the only remaining states with a single class system, Carmel Girls Cross Country has won 7 of the last 8 State Championships and 18out
COLIN ALTEVOGT
Colin Altevogt is the head boys cross country coach and assistant boys track coach at Carmel High School in Indiana. He has been coaching high school distance running in Indiana for the past 11 years. In his four years as the head cross country coach at Carmel, the team has captured two state championships (2015 DOUG SOLES - TRAINING SUMMARY - HIGH SCHOOL RUNNING COACH Doug Soles Coach Soles is one of the most successful high school cross country and recently had three girls go under 4:50 in a 1600 in the same race. Coach Soles, like almost all the successful programs featured, will focus his training the aerobic development of This website or its third-party tools use cookies which are necessary to its functioning and required to improve your experience. By clicking the consent button, you agree to allow the site to use, collect and/or store cookies.I accept
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JOAN HUNTER – INTERVIEWPlease Log in
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JOAN HUNTER – FIRST FOUR WEEKS OF 2018 BOYS XC Joan Hunter has put together a 37-page document, with details for every day from June 19th to the state cross country meet on November 10th, for members of Season 3 of HSRC. Here is the first four pages of that document, the training from June 19th to July 1oth – click hereto
download the document. Joan has shared the training of two different groups of athletes, based on age and ability, allowing you to see what the boys did, a group that not only won their state meet, but convincingly won the Nike Cross Nationals for the second year. Joan and I shared a few emails after she sent this document. I’m including them here that provide insight into critical velocity (CV) paces. Tom “Tinman” Schwartz has had a big impact on Joan’s coaching and a cornerstone of his coaching a significant amount of work done at CV pace. _“Also, it would probably help if people knew I use Tom’s pace calculator to get kids’ paces for CV, threshold, etc. Everyone loves to think of CV pace as 10K pace (which makes them think that it is like Daniels cruise intervals or something) but really, for slower kids, CV pace is almost 5K pace since it is really 30-35 minute max effort race pace! So a beginner girl who runs 29 mins for 5K is going to run her CV reps fairly close to her race pace. Using the calculator for paces is a very important piece of our training.”_ _“One thing when working with CV pace, if you are using shorter races to plug into the calculator, you will get skewed results. Shorter races almost always spit out too fast of a pace. 5K is great, 3200 is OK, but Tom has formulas he uses to get CV pace for kids who race 800/1600 or shorter stuff. I usually look at CV pace using all the different formulas for a kid based on events and then sort of figure out a range. Tom explains his formulas in his DVDtraining programs._
_“…CV pace is the pace of a 30-35 min max effort and equates to 90% of VO2 max pace (don’t ask me how he calculates all this…)”_ If you want to watch an 8-minute video of Tom talking about CV pace,click here .
And if you want to watch an 8-minute video of Joan talking about basic training concepts, click here.
To get the 37-page document, you need to become a member of Season 3of HSRC. Click here
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JOHN O’MALLEY INTERVIEW – NOVEMBER 2018 This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time. John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1:58 and 9 under 1:54under his guidance.
Two other resources on Coach O’Malley. This article from the summer of 2018, by Tony Holler, gives some great insightsinto his training.
Coach O’Malley also presented twice at the 2018 Boulder Running Clinics and you can watch five excerpts from his presentations here.
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JOHN SIPPLE – INTERVIEWPlease Log in
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