CROSS COUNTRY & TRACK

My Lactate Threshold Training will give you the speed to make it to the end of the open field and the start of the trail before the other competitors and the aerobic fitness to be able to stay ahead of those competitors for the remainder of the race.  To help you with summer training, I often recommend my athletes run doubles (two workouts per day).  The Easy/Hard rotation would still be incorporated in the training as well as core strength and flexibility work.  Oxygen debt workouts (short, fast distance followed by longer, slower paced runs) will replicate the physiological stress your body will experience on race day.  Hills workouts are a necessity in training to help prepare you for the changes in terrain that are present in any cross country course.

Track

Whether you are running indoor or outdoor, whether sprints, mile/1500 or longer, I can help you with out of season training so you will be ready to blast out of the blocks at your first meet.

"Dear David,
Before I started working with you, I had no idea how to train to reach my goals. I was willing to do anything to improve and earn my spot on a collegiate team. You helped me do just that. With your training during high school, you helped me become a state champion and 3-time conference champion in the 3200m. You helped me achieve All-State in both track and cross-country after working with you for less than one year. Finally, you helped prepare me for a smooth transition from high school running to DI collegiate running. At UConn, I competed in the top five for cross-country and contributed to a team win at the 2020 Indoor New England Championship where I came in 7th with a 5k PR, earning All-New England. Without your training, I never would have reached my full potential and achieved everything I have. I had the drive, determination, and work ethic to be my best, but you supplied the training, guidance, and continuous support to help me get there. Thank you for being such a crucial part of my running career!

Very sincerely,"

— Kate Daley, The Morgan School (Clinton, CT) & UConn, Cross-Country and Track Athlete

"David,
Today was our home XC meet and Michael ran his best time of 11:43 and 3rd overall. His teammates took 1st and 2nd; 11:25 & 11:33. The team won with 17 points. Thank you so much for the program you set up for Michael this summer. It gave him the extra speed work he needed to go to the next level. Your encouragement and belief in him was so important to his training. He has cut, on average, about one minute off his times from last year. And, we did it all through email and phone calls! Thanks. "

— Sharon, Stevens Point, Wisconsin, Mother of 13 yr old XC runner

“David,
After having a serious injury involving my back, hip and knees I never thought I’d be able to run comfortably again. I followed your plan all summer to the T, and by the end I was running better than I was pre-injury. My strength, stamina, and endurance skyrocketed, and now through the help I received from your expertise I am going to be able to start my XC season confident in my abilities. Without your program, I do not know where I would be. ”

— Savannah V., Watertown, CT, Injured high school runner