TIP 1 - Stress + Rest = Adaptation


  • You have to have both components to improve

  • You stress your body by the following (working different, harder, more, heavier or faster than before)

    • Increasing mileage each year

    • Adding something new to training (eg doubles, hills, weights etc.)

    • Do workouts at higher intensity and density.

    • Set PR’s in your Work Ethic. 

TIP 4 - Living an athletic or championship lifestyle.

  • Very few people are willing to do what it takes to be a champion


  • Champions never miss practice

  • Champions do extra stuff on their own

  • Champions don’t make excuse

TIP 7 - Train the mind as well as the body

  • Take risks in early races. Learn what the body can do.

  • Always have a race game plan.

  • c.Visualize preforming well before every race.

  • Push through pain; I am convinced this is one of the biggest secrets to getting faster. Your body learns, adapts then replicates with less pain.

  • Prepare your mind for workouts. How you practice is how you perform

  • Refuse to let anyone be as mentally tough as you in a race. .

    • "A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." PRE

    •  "I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it." PRE 

TIP 10 - Be Consistent

  • Consistent training = consistent improvement

  • Being consistent is the best guarantee for improvement.

  • Jack Daniels a renowned professional running coach said The single most important word in running is consistency.

TIP 13 - Set Goals

  • This is one of the biggest down falls to people. Run because you want to test your limits and see what you can become. 

  • Know what you want to accomplish and focus on the process of getting that outcome.

  • Focus and trust the process and the outcome will come.

  • Preform your task to the best of your ability TODAY. 

TIP 16 - Fitness Imporovments


To get in better shape you do it two different ways.  Do more than before or add a new stimuli(attack fitness from a new angle. 

The goal of training is then to do workouts of suplemnetry training that allow you to di a higher amount of specific training. This can be done by the following

1. Take care of your body

  • Roll Out/Massage

  • Eat Right

  • Sleep

  • Ice

2. Strength training

  • This helps your body to absorb the pounding of traiing

  • helps get rid of asemitries that lead to injuries

  • Improve stride length

  • improves muscle recuitment 

  • Allows you to beable to handle higher amounts of training.

3. Geting a good base/ Developing a strong aerobic engine. 

  • Increasing amount of total energy stored.

  • Makes you more efficent at producing energy.

  • Work capacity increases 

  • Allows you to absorb traing adaptions 

  • Allows you to bounce back from workouts. Less residual fatigue, less likely to overtraining. 

4. Improve running mechanics

  • When you run with good mechanics you even desperse and absorb pounding. 

  • you load on muscle and tendons that can handle the loads

  • Run more effeciently. Thus putting you energy where it is needed. 




TIP 2 -Rest/Recovery: Champions are made in the time in-between workouts

  • Be a 24 hour athlete - Rest is as important as the workout

  • This means getting adequate sleep, eating right, roll out, ice, take naps and prepare to recover for the next workout.

  • I guarantee you huge PR’s This season if you take the rest/recovery seriously

  • Steps to rest

    • Eat within the first 30 minutes after your workout

      Ryan Hall the American Record hold said, ”that he doesn’t know a professional athlete who doesn’t  carry a backpack with food and water in it. “

    • Eat an hour or two after your workout.

    • Eat every 3 to 4 hour

    • Take a nap before noon( 15 minutes to 1 hour)

    • Go to bed at a good time

      Before 10pm

      get at least 8 hours of sleep

      Wake up and go to bed around the same time each night.

TIP 6 - Critical Zone Work:

  • Most major races are won in the last 20% of the race. We need to work on negative splitting and finishing our last 400m in 60 seconds for boys and 70 seconds for girls.

  • This starts in practice

    • Push yourself at the end of each workout

    • Practice even spliting you intervals and making you last ones your fastest. 

TIP 8 - Prepare for any situation

  • Learn to succeed in any race situation or tactic; fast pace, slow pace, leading, coming from behind, sit and kick. The best runners are good at all of them.

  • Races don’t always turn out the way you want. It might rain, a kid may surge on you, the pace might go out to fast. Be prepared for anything. NO EXCUSES.

  •  Know where you need to be to get your desired result. If you are not there, you better get you butt in gear. 


  • Enjoy the moments you will never in the rest of your life be part of a social group like this. 

  • There is nothing more rewarding then overcoming adversity, pushing through pain, accomplishing something you couldn’t do before, not quitting when your body is telling you to etc.

  • Enjoy the experience.

  • The greater the conflict the more glories the reward - Thomas Payne - the Crisis

  • You are all very lucky to be able to run. So many people aren’t blessed with this talent. CLICK HERE FOR STORY

TIP 14 - Be a great person

  • You can't be a great athlete unless you are a great person first.

  • Show class and sportsmanship, win and lose with dignity.

  • Be happy for others success.

  • Life is all about 1) being the best you can be 2) Developing relationships 3) loving and serving others 4) living for a higher purpose other than yourself. 

TIP 3 -  Having a well-rounded life

  • Developing strong relationships,

  • limited unneeded stress

  • Being a good person plays a huge roll in improvement.

  • Have fun in life

  • Have a clear conscience

TIP 5 -Mental Toughness

  • Be mental and emotionally committed to be great.

  • Resilience - Ryan Hall said this is the biggest thing that determines a professional athlete

    • Everyone goes through adversity, they get injured, have hard times, and don’t have perfect races – Champions get up each time determined to be better.

    • Nothing worth having comes without hard work

    • Adversity in life is where we get our biggest growth

  • Central Governor – our body tells us to quit well before we reach our limits.

    • Teach your body to push past its governor and you will improve

  • Will Power/self-control

    • This is something that improves with practice.

    • Practice push past pain. Every time you do this it is a small victory and you improve.

    • The more frequently you push past pain the more improvement that will occur.

    • Show self-control by going to bed, eating right, avoid bad foods.

TIP 9 - Work Hard

  • Nothing worth having in life comes without hard work.

  • We might lose because we aren't the most talented but not because we didn’t give it our all.( in training and in races)

  • You reap what you sow. If you work hard you sow success.

  • Champions are being made MONTHS and YEARS before XC state. 


  • Take chances - Test yourself

  • You can't win unless you try.

  • Don’t let fear control - Fear of failure or Fear of Success can hinder our growth.

  • We often times fear being successful because it puts pressure on us to perform.

  • Make succeeding fun and a challenge

  • It should be fun to see what you can do

TIP 15 - Team Unity

  • Want what is best for the team.

  • The pack can't survive without the individual and the individual can't survive without the pack.

  • Synergy and team work allows an individual to reach level of accomplishment they couldn't do themselves. 

Region 3 Cross Country Teams


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