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