Looking for some input.

I just started coaching high school cross country this fall. I never had a coach when I ran in high school and only ran one semester in college.

I am satisfied with most of the kids' improvement throughout the season. But, I feel like I am coaching blind most of the time. I don't have many workouts to give the team in my bag yet.

Typically, we'll run lots of interval workouts, 400 repeats, 600 repeats, 800 repeats, mile repeats. I try to keep dropping the recovery times, upping the reps, decreasing the times. On the easier days, I usually send them on a 40 minute run. We also do some ladder workouts with mileage totalling around 4 miles.

I got most of them to run over the summer and build up a base. But, only 3-4 of them got over 30 miles a week consistently. Our training schedule during the season only gives them between 20-25 miles a week.

At times, I feel like I'm preparing them more for track season, with all of the intervals and the relatively low mileage.

We run 3 mile races. Top 3 guys can get between 16:30-17:00 on a good day. This is not elite for the competition in our area (south Louisiana); but, it's actually not too bad either. Just trying to give some perspective.

The runners are dedicated. I just want to give them the opportunity to be good. I think I need some help. The State Meet is coming up in 2 1/2 weeks. Any advice on how to taper off for that also?

Ask me any questions...