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.
Workout 1:Segment one deals with a typical interval/vo2 max workout. Workout Outline - 6 x 1 mile repeats. The goal of this workout is:
Workout 2: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.
Workout 3: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.
Workout 4: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.
We are up in the 'hinterlands' and do not get to see what goes on inside a top program ... ever ... so I thought what you folks did was both fascinating and really useful. Thanks for the effort to put it together ...
The OSU program's success speaks or itself and Coach Smith has done a great job there. This DVD, however, provides minimal information. Of the 115 minutes of content, perhaps about 10 provide real information of use to a coach or runner. Watching Coach Smith's runners starting and finishing mile repeats takes up a lot of time on the DVD...but shows basically Coach Smith making a few comments. These are comments and interactions typical of many teams at any level. I found myself fast forwarding through many sections like that. This could have been a 20-25 minutes DVD at 1/3 the price.
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