Zach Daniel - 5K Training: A Systematic Approach

Description

West Texas A&M University cross-country coach Zach Daniel breaks down a full periodized 5K training system from a typical training week to how workouts should shift across the base, pre-competition, and competition periods of the season.

What You'll Learn

Core training principles: individualized mileage, year-round strength and speed work, and consistency
How to structure a typical training week
The training spectrum from neuromuscular work to general endurance
How to determine training paces from a runner's 5K time
How emphasis shifts across the base, pre-competition, and competition periods
Sample weekly workouts for each training period
Key principles for designing quality workouts
Takeaways for building training as a flexible framework, not a rigid formula

Ready to build a smarter, more effective 5K training program?

Learn how to structure each phase of the season with purpose and give your athletes the right training at the right time.

Book the course now and start building a stronger 5K training system for your athletes!

Lessons

1 Introduction 1:28 2 About West Texas A&M 1:23 3 Core Principles 2:38

Typical Training Week

4 Monday (Easy Mileage) 3:31 5 Tuesday (Quality Session) 1:00 6 Wednesday (Medium Long Run) & Thursday (Easy Shakeout) 1:35 7 Friday (Quality Session) 2:20 8 Saturday (Easy/Off Day) & Sunday (Long Run) 1:03 9 The Training Spectrum 1:55 10 Determining Paces & When to Emphasize 2:58

Training Pyramid by Period

11 Base Period 3:25 12 Pre-Comp Period 3:11 13 Competition Period 3:34 14 Key Take Aways 1:41 15 Q&A 2:33 16 Zach Daniel - 5K Training - A Systematic Approach

The Coach

CCCAT

Cross Country Coaches Association of Texas

Zach Daniel

Distance Coach, West Texas A&M University

Zach Daniel ran at West Texas A&M from 2013 to 2017, growing up in Crane, Texas. Strong interest in exercise physiology led him into coaching instead of his original plan to become a physical therapist. He holds a master's in sports and exercise science, with a published thesis on resistance training in endurance athletes.

Daniel landed a Division I coaching job shortly after graduating and returned to West Texas A&M in December 2021. He now coaches about 25 distance athletes across seven mileage groups. Under his direction, the program won a national title in Emporia, Kansas, and achieved its first-ever podium finish for both the men's and women's cross country teams at nationals in the same year. He notes the program has podiumed nationally about 25 times since 2016, with four women's national titles.

His biggest coaching influence is Italian coach Renato Canova; he also draws on Steve Magness, Brad Hudson, and Dathan Ritzenhein's training frameworks.

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24 hours on-demand video

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Course Info

Rating:	(0)
Caterory:	Track and Field/Cross Country
Duration:
Videos:	15