• Long Term Development should be the central theme of any training system

• Training should be specific for the individual and progressed according to how that athlete is responding.

• Ancillary routines should support the running volume and intensities and should change depending on what phase of training the athlete is in

• Speed development should not be excluded from the athlete’s training, regardless of what phase of training that athlete is in

• The athlete’s training should incorporate progressive components of all the bio-motor systems, to ensure a safe adaptation is occurring

• Allow for proper adaptation of a stimulus to occur before progressing the athlete in volume or intensity, but also recognize when the adaptation has taken place so that an athlete’s development isn’t delayed or hindered.

• Sleep, hydration, and nutrition are as important, if not more so, than the running that is being performed

• Communication between the athlete and coach is key to ensure that both are on the same page with how the athlete is adapting in order to get the most out of the system.

• Efficient recovery is essential to getting the most out of each training session

• Athletic development is directly correlated to an athlete’s ability to stay healthy. It is the coach’s responsibility to structure a well-thought out training program for long-term progression, but it’s the athlete’s responsibility to structure a living environment that’s conducive to both mental and physical recovery.

• Don’t be afraid to set lofty goals. It’s my job to let you know if they are too unrealistic, but it’s your job to challenge yourself and create an atmosphere that gives you the best opportunity to optimize your ability.

• Workouts are meant to be challenging and I don’t expect you to nail each session, but if you allow for the adaptation to take place, you will notice a significant gain in fitness. All I ask is that you do your best, trust the system, and enjoy the process!