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Coaching in a Championship
SeasonJam
ie Kirkpatrick, Edina High School (Minnesota)
A small change…
Coaching in a Championship Season
Preparing fortheCham
pionship Season
Edina High School Profile
•Large high school (~700 per grade)•Very affluent •Studentshighly engaged
inallactivates
•7th-12th grade cross country program w
ith about 140 boys in 2016•Top athletes generally train year round•In season training volum
e typically 45-60 MPW
•Imm
ediate training grounds mostly asphalt &
concrete with som
e rolling hills
Edina High Boys Cross Country Program
Structure
Head Coach
VarsityHead Coach &
2 assistants
Junior VarsityLead coach &
2 assistants
Middle School
Lead coach & 1
assistant
~25athletes
Expect CCto
betop
extracurricular priority
Determined m
ore by dedication that ability
~60 athletes~55 athletes
Areasofconsideration to maxim
ize Cham
pionship season performance
•Selectingcom
petitions•Approach to non-cham
pionship races•Approach
tocham
pionshipraces
•Risk factors (and mitigation strategies) forpoor perform
ance•Training progression –
2013 season as an example
•As a general theme, w
e don’tmake big changesto
ourapproach to training and racing as the com
petitions get “more im
portant”
Selecting competitions –
2017 schedule
DateCom
petitionTeam
sBenefit
Saturday, September 2
Spartan Challenge (Iowa)
Appx. 20Great course, rew
ards patience, practice travel
Saturday, September 16
Heartland Classic (Iowa)
Appx. 35Large field, gets out hard (w
ork on discipline), travel
Saturday, September 23
GriakAppx. 55
Large, deep field, great NXR cohort
Tuesday, October 3
Chaska LionsAppx. 30
Fun, local meet –
not always on schedule
Friday, October 6
Halftime M
ile2
FUN
Thursday, October 12
Lake Conference Championship
5W
ednesday, October 25
Section 6AA Championship
15Saturday, N
ovember 2
Minnesota State Cham
pionship16
Sunday, Novem
ber 10N
XR Heartland (South Dakota)Appx. 40
Saturday, December 2
NXN
(Oregon)
22
Approach to non-championship races
•Stress process/execution over results•If needed, experim
ent early and learn from m
istakes•Asm
uchas possible, don’t spend too m
uch emotional energy
•Practicew
hatwe
willbe
doinglater
•Travel to races -they are “business trips”
•Stay
inhotels
•Do
pre-meetsatthe
course
Approach to championship races
•Do what w
e have already done.
2013 NXR Heartland M
ile 1: 12th(322 points)
Mile 2: 3
rd(167 points)Finish: 1
st(106 points)
2013 Griak1k: 19
th(587 points)3K: 4
th(301 points)Finish: 2
nd(192 points)
2013 NXN 1k: 22
nd(621 points)2k: 21
st(412 points)3k: 12
th(304 points)4k: 8
th(250 points)
Finish: 10th(263 points)
Risk factors / Mitigation strategy for poor
performance
#1 priority is getting to the starting line healthy and happy
•Risk factor 1: Injury•
Active Pre-habstrategy
•Erroron
theside
of caution•
Strongconnection to athletic trainer
•Risk factor 2: Illness•
Flushots
•Prioritizing sleep
•Avoid hard efforts if an athlete is sick (m
inimize duration)
•Regular rem
inders to wash hands/don’t share drinks/etc
(comm
on sense stuff)
Risk factors / Mitigation strategy for poor
performance, cont.
#1 priority is getting to the starting line healthy and happy
•Risk factor 3: Fatigue / being on downw
ard trend•
Extra rest following hard efforts
•Prioritizing sleep
(again)•
Reductionofothersources of stress
•Stay
ahead on academics
•Don’tintroduce
“new”things
•Risk factor 4: Thinking you have to reinvent the wheel
2013 Edina Top-7 Profile
Athletes2013 Cross Country 5K
2013 Track PRs
2012 Cross Country
5KM
att Lumbar, Senior
15:424:24, 9:30
16:12Logan Ram
let, Junior15:48
4:28, 9:5816:02
Jon Shirley, Sophomore
16:014:39, 9:59
16:31Henry Jessen, Senior
16:174:45, 10:08
17:12David Ellenberger, Senior
16:024:49, 10:17
17:28Luke Lum
bar, Senior16:42
4:49, 10:1916:21
Sam Thom
as, Sophomore
16:324:57, 10:31
17:28
•2ndM
N State meet, N
XR Heartland Champions, 10
th
•Still improving after 5 m
onths of training
General them
es in training progression
•Stress continuous improvem
ent over “peaking”•Typesofw
orkoutsaresim
ilar all season with som
e tweaking &
slight reduction in volum
e•Very
feww
orkout where athletes “go deep”
•More
recoverydays after races / w
orkouts later in season•
More
“combination w
orkout” later to continue hit all desired paces
2013 Training and Racing ScheduleM
ondayTuesday
Wednesday
ThursdayFriday
SaturdaySunday
August 12, 201370-80 m
inutes hilly terain5-8 x K @
LT + 4 x 200
10 Miles M
edium &
Short Hills
8-12 x 400 @ 5K
recoveryAlum
ni Race(2-m
ile race)
August 19, 201370-80 m
inutes hilly terain18-24 track tem
po & Short
Hills 10 M
iles Medium
& Short
Hills 7 -10 x 600 @
5Krecovery
12-13 miles flat dirt trails
August 26, 20132-3 x (2K, 1k)
10 Miles M
edium &
Short Hills
6 x 800 @ 5K
Pre Meet
Irish Invite(2-m
ile race)10-11 m
iles flat dirt trails
September 2, 2013
70-80 with last 40-50
moderate on hills
10 Miles M
edium3-4 m
ile track progression + 300s
recoveryPre M
eet (run course)Spartan Challenge
September 9, 2013
11 Miles M
edium
10 Miles M
edium
20-25: Track Tempo
recovery4 x M
ile @ 5K
75-85 Minutes -rolling hills
September 16, 2013
10 x 50010 M
iles Medium
5-7 x K @
LT + 4 x 200
recoveryPre M
eet (run course)Heartland Classic
September 23, 2013
10-11.5 miles w
/ 3-4 x 1.5 m
iles @ ST
9 miles easy
3 x K @ LT
+ 4x400, 4x200recovery
Pre Meet (run course)
Griak
September 30, 2013
10 Miles M
edium
7 x K @ 10K
+ 4 x 20060 m
inutes easy11-12 M
iles w
/ Last 3 Progressive on track
recovery10 m
inute tempo run + 10 x
500
2013 Training and Racing ScheduleM
ondayTuesday
Wednesday
ThursdayFriday
SaturdaySunday
October 7, 2013
3 x K @ LT
+ 4x400, 4x200recovery
Pre Meet
Lake Conference Cham
pionshiprecovery
10 miles hilly terain
October 14, 2013
10-11 Miles
w/ Last 2-3 Progressive on
trackrecovery
2K + 6-8 x 5009 m
iles medium
recovery4 x K + 5 x 300
October 21, 2013
1K + 7 x 200Pre M
eetSection 6AA
Championship
recovery9 m
iles medium
10-11 Miles
w/ Last 2.5 Progressive on
track
October 28, 2013
2K, 500, 1K, 2 x 500recovery
3 x K + 7 x 200recovery
Pre Meet (run course)
Minnesota State
Championship
November 4, 2013
10 Miles w
/ last 2 Progressive on track
8 miles m
ediumrecovery
3 x K + 7 x 200recovery
Pre Meet (run course)
NXR Heartland
November 11, 2013
OFF
10 Miles M
edium
recovery11-12 M
iles w
/ Last 3 Progressive on track
recovery7 x K
+ 4 x 200recovery
November 18, 2013
10 Miles M
edium
2K + 6-8 x 500recovery
Mile Tim
e Trial vs Wayzata
recovery11-12 m
iles easy
November 25, 2013
3 x K + 7 x 200recovery
Pre Meet
Turkey Trotrecovery
recovery10 M
iles w/ last 2
Progressive on track
December 2, 2013
8 miles m
ediumrecovery
3 x K + 7 x 200recovery
Pre Meet (run course)
NXN
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