Sean W.

I have Coached 3 High School Cross Country seasons with Clarke County and Sherando High School, I have also Coach 2 track and field seasons with James Wood High School. I am a certified high school coach and I have coached age groups that range from 10 to 18 as well as a few athletes at 40 years old.

I ran Cross Country and Track & Field at Virginia Wesleyan College. My awards and honors consist of the following:
Cross Country:
4x 1st Team All ODAC, 4x All South/Southeast Regional, South/Southeast Regional Champion, South/Southeast Regional Athlete of the Year, 3x NCAA DIII National Championship Qualifier
Track and Field:
5k Indoor ODAC champion, 2x Distance Medley Relay Team Indoor ODAC Champions, 2x outdoor ODAC 5k Runner Up, Mason Dixon Conference 10k Champion, Donald M. Forsyth Award, Norfolk Sport Club Donald M. Forsyth Outstanding Senior Student Athlete.

Sessions are built around the athlete/athletes ability and goals. There are typically 3 stages endurance and strength training, race experience with competition, and finally speed focus for sharpe racing with a season ending race which is normally the largest or most important goal. A typical day would start with a 5-10 minute warmup and active drills. Next would be the workout which could be a long or short easy pace run, tempo run, repeats at various distances, etc. After the run there could be a cardio strength training workout with weights. The weights are light with 3x10-12 reps. with short recovery in between. We would focus on upper body, core, and legs. Finally the day would conclude with static stretching such ad hurdler stretch, straight leg, cafe stretch, butterfly, etc. and filling out the daily training log.