with Dave Smith,
Oklahoma State University Director of Track & Field and Cross Country;
2012 NCAA Team Champions, 3x NCAA Mens National Champions,
Backtoback Mens D1 National Cross Country Coach of the Year 20092010;
2015 Big 12 Mens and Womens Cross Country Coach of the Year eight straight Big 12 Mens Cross Country Coach of the Year awards 200815;
8 consecutive Big 12 Conference Championships 200815
Take a rare look inside one of the top cross country programs in the country. Not only are you granted all access to Dave Smiths Oklahoma State Cross Country practice, but you are also given an exclusive look into the reasoning for each workout from the coach.
Segment one deals with a typical intervalvo2 max workout. Workout Outline 6 x 1 mile repeats. The goal of this workout is:
Maintaining race pace is the goal of all distance runners. This may mean you will actually need to slow yourself down in the beginning of a race to maintain proper race pace and thus improving your chances of a better finish.
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 12 hours pace is not the goal.
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.
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.
All Access videos are designed to allow viewers from all over the world to see how successful coaches run their practices in a live practice setting. All Access videos allow viewers to see the practices unedited and in realtime. You will see how top coaches run their drills, interact with their team and staff, how they motivate their team, the cue words they use, the atmosphere of the practice and how practices are structured from day to day. Many coaches visit successful colleges and high schools to watch practice. But if you live out of state or out of the country, visiting another coachs practice can be costly. Thats why we created the All Access Practice Series of videos to bring the practices to you!