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We’re extremely happy that Adam Kedge has joined us for July of Season 1 of High School Running Coach.
All of Adam’s 2014 training for his cross country team will be posted tomorrow, then we will share a podcast with Coach Kedge next week. Later in July we will do an interactive Q&A with Coach Kedge that will all you to ask him questions about this training.
Adam and his assistants have accomplished a great deal at Albuquerque Academy and hope to contiune to do so in the future. Here is Adam’s bio:
Adam Kedge is the boys and girls head cross country coach and boys head track coach at Albuquerque Academy in Albuquerque, NM. Kedge’s teams have won 20 New Mexico State titles in the past 18 years. Since the spring of 1999, Kedge’s Academy Chargers have finished no lower than 3rd place at the state track or cross-country championships, for a total of 32 state trophies in 15 years.
Kedge’s cross-country team has been ranked as high #1 nationally by The Harrier High School Cross Country Report. The Chargers have competed in five Nike Cross Nationals event held annually in Portland Oregon. Academy harriers have been Foot Locker, USATF, and Nike Cross All-Americans. In track Kedge has coached two different national record holders and numerous individual state champs. In 2011 Kedge was named the National High School Athletic Coaches Association Boys National Cross-Country Coach of the Year.
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Greg Weich – Broomfield HS (Colorado)
20:00 jog warm-up.
2×150, 2×100 strides (progressively faster)
8×500 at 3200 goal pace (alternating rest-100 after odds, 200 after evens)
15:00 jog cool-down, 2×100
I have my 3200 runners do this workout on a Wednesday when they don‘t have a hard 3200 at a Saturday meet. 500’s are quite a bit more difficult than 400’s.
The way the recovery is done it is a better workout when the athletes are in good shape, probably 4-5 weeks before the State Meet. I encourage the athletes to run the same pace as they would in a 400-meter workout, which is a challenge psychologically, particularly with 100 rest after the odd-numbered 500’s. I had a 9:18 elevation 3200 performer (9:00 at sea-level) do this workout, and it looked like this:
85-86 average (68-69 through 400)
This athlete could run 12-16×63-64 second 400’s with 2:00 rest, but 68-69 through 400 with the short rest made this a great workout for him, and I felt I had better data to work with than the 400’s. I estimated he could run under 9:20 after this workout, and give 9:00 a scare at sea-level, which he did.