Dan Iverson - Naperville North girls head coach. The girl's team won the 2018 Nike Midwest Championship and were runners-up from the 2017 NXN.
Background
- 25 years coaching
- Ran North Central College for Al Carius
- 2500-3000 kids at school and 75 girls on the team
- Al has had a big impact on Dan
Run for fun and personal bests
- Enjoy and put in the work
- Everyone no matter ability contributes to the whole
- The kids buy in, we teach them you get to run, not have to run
- A fine balance between putting in work and having fun
- Should be able to do the things you can do perfectly, perfectly all the time (dills/core)
Summer Training
- We run by time, but long runs are my miles
- Freshman come in with the goal to build up to 10 miles, some do, some don't
- It becomes a challenge and many accept it
- Veterans will add in tempo type work to their long runs usually 11-12 miles
- Yoga and strength workout to prevent injury
- Thursday lots of strength, balance and formwork
- Three groups
- Deadlifting, band, pushups, body weight
- Balance station, core work
- Run drills, hurdle mobility, wickets
Season
- Second week of August start meeting
- First meet Labor Day weekend
- 9-day cycle not weekly
- Long run, Vo2, tempo, speed development workout, Special Endurance 1, Special Endurance 2, Hills, Recovery
- SE1- 400m Race Pace -150-200-300m race pace, long rest up to 4 minutes. 6-300's 4 minutes of running in between.
- SE2-800m Race Pace 300-600m at that pace
- Speed development Flying 30's 10 accelerate, 30 sprints, 10 decelerate 3:30 rest in between. Body forced to spend time at maximum velocity. Teaching them form by running fast.
Resources
Follow Ben on Twitter
Follow Dean on Twitter
Follow Dan on Twitter