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S3 E6: Dan Iverson
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      
Ben Rosario Show
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