Nebraska: Here is a sample week of Newton's summer training program.WEEK ONE: M-long- 23 miles in 2 workouts; T- long- 24 miles in 2 workouts; W- intervals- 25x400, 1 minute between; T- segments- 10-10-5-5-5-4-4-2 minutes; F- Fartlek- 1 hour; S- segments- 1-1-2-2-3-3-4-4-5-5-5-4-4-3-3-2-2-1 minutes; Su- long- 15 miles. That is week one.
The entire program can be found in his book Coaching Cross Country Successfully- Human Kinetics, 1998. That's Sage on the cover, my kids on page 65 (just after their finest his race- the Palatine Invite where York devastated everyone). You can email if you want for the full program, which I can fax over-
Jeff Arbogast has a very strong program, but one that differs a lot from Joe Newton's. He uses a macrocycle kind of approach. I've communicated with him a couple of times, as well as with Pat Tyson at Meade. Those kids of mine are now teaching high school and yes, coaching track and cross country in their first year out of college, and guess what- they plan on stressing a high mileage approach- but not immediately. They have to build expectations in their communities so that the kids will buy in. At York, high mileage is history, so kids who joint the team know what they are getting in to. And Newton gets 130 boys a year to run.
Mr. Magness: Keep up the good work. I agree, you are an 8.50 runner waiting to happen. I watched Donald Sage do it and I can't wait to see you do it as well. Good luck!