Only coached a few years with average success. So please feel free to not listen
Half dozen 14 flat or under guys
5 sub 1:50 guys
Day 1 Advice
Tempo runs are your best friend. Every coach does them different.
McDonnell- start fast and hold on
Simmons/Walker/Louie- Progression style
They all have there place and time, but never go two weeks without one of these. Don't be afraid to throw a 2-3 mile tempo before some speed late in the season (Vin style).
Most athletes hate Tempos and I don't blame them, but if you want to make jumps in fitness you need them.