This is really good info. I was coached by old school coaches in HS and College, and have now jumped into HS coaching 40 years later and I'm doing considerable research on how to get things right. Sean provides insightful info as well as good references. Thanks Billy Toad for throwing this up on UA-cam.
This sophisticated training regime is so foreign to us older athletes. I would have killed to have a coach like this guy. In 1979 in Vermont, there was NO coaching for runners. Training was "go out and run 15 miles and come back and do some sprints on the track." Day before the race, "take it easy today and go home and eat as much pasta as you can." Then there were the shoes then! Like boots compared to modern shoes. I ran a sub 4:30 mile, while drinking on the weekend! I have to think our team could have really made progress with a coach like this.
I don't know why but literally just looking at him I can instantly tell he is the best coach ever. I don't know what it is but something about him just makes him seem like an absolute pro and a person who would change your life does anyone agree or is it just me?
I’ve thought of moving to California from Iowa just to improve myself in track because I feel like being around this team would improve me so much. I admire what they do and want to push myself to be as great as them. Just ended my freshman year of high school and the other distance runners liked to mess around so I couldn’t push myself to get better. Sean and the whole Newbury Park track team are great people and I would love if they could give me the tiniest bit of advice. Have a great rest of your year to anyone that read this and make sure to push yourself!
I feel the frustration of the rest of your team not being serious but if you have a decent coach just do the workouts even if there not you will get there
great video man, this was very informative! the 10 day schedule is fascinating, but idk if i could do that because my life’s schedule is in the hands of Strava. milk shlaps tho so that take is not it 🤣
He's completely wrong on dairy; I cut it out as an experiment for over a year, then went back to it & saw massive gains in lean muscle & strength, even recuperation, just from the amino acid content! 🙋🙏
I must be doing something wrong I ran 4:39 1600 in the spring, trained all summer and only managed 16:47 (5:25 per mile) for a 5k this fall. I was consistently above 45 miles per week. 4 miles at 5:39 would be all out for me not “comfortable”.
They don't do incredibly high mileage, but they do largely train like a college team. Doing all that auxillary work, simply the time commitment this team has is unattainable for most programs.
Why is it unattainable? Prioritizing other commitments? Football practices are like 3 hours compared to a 10 mile run which could take just over an hour leaving plenty of time for auxiliary work…
does the mile time + 1 minute rule still apply if you're slower? My mile pr is 5:01, but there's no fucking way I'm tempoing at 6:01 pace. that's like... just a little bit slower than 5k pace for me.
I’m certainly not an expert but that sounds right to me depending the distance of your tempo. Check out jack daniels vdot charts / calculator. I will say this depends on your age too. It is easier for more mature runners to maintain pacing closer to their shorter distance PRs over longer distance compared to high school runners.
The point then is your aerobic base is insufficient and something you’d need to work on. Also it shouldn’t necessarily be your PR if that’s not something you could do now.
@@edwintervt I'm more fit than I was when I set that pr, that was last track season I've put in a whole summer aerobic base building block (45-55 miles every week) and that's still not gonna be something I can do.
@@oracle8048 it does seem pretty impressive… granted they are pretty elite HS athletes too. More interesting was they did it at 7,000’ altitude :o Good luck in your journey!
Should be closer to 607-617 based on tinman calculator. I think he's trying to say you shouldn't tempo too fast, since he mentions the girls racing their workouts. 410 gets you a 508-516 tempo pace with that calculator, so that's the same pace range he's talking about.
Nordic populations have evolved higher tolerance to lactose than other ethnic groups. If you are able to drink it with no issues then go for it, but from the perspective of a coach like that that has to deal with a large group of kids from a wide variety of backgrounds its just easier to hit the same macros from food that are not as likely to impact their kids.
So interesting especially after all the scrutiny that York High school’s Joe Newton faced with how all his runners would burn out in college or be injury ridden
His ideas remind me a lot of Dad Ingebrigtsen. Very similar age-appropriate, attention to detail. With one exception: these guys don't live in the coach's home. Presumably.
At my school we weight train 2x a week, and core 3x or more a week (the days where we dont have a running workout). But that's not saying much lol I'm not on the same caliber as these athletes lmao. I do glute/hip strengthening almost every day, little amounts
I'm so upset with one of the universities that I grew up liking very much. There hasn't been a men's program for a long time. And the women's program has had some regional success with girls that came from outside the US. If the program would have worked to get back the running programs I know of a few donors who together would have donated more than all the XC and T&F programs would have needed to operate. Even the once GREAT law school has fallen.
Hi, Amazing what you all have accomplished. Question /comment - I would love to have you guys put out a video about your warm up, stretching, cool down routines. This video shows the team doing a lot of stretching w/ a rope etc....back in the day I ran for CdM and I'm now a parent of 2 teens doing XC in the Bay Area. (nowhere near this caliber) but nonetheless they both get injured and stiff....and I would LOVE to see what a rock star xc program does in the form of stretching, injury prevention etc. I used to drink exceed not sure that exists anymore - but you mention that you guys like drinking endurox would love to hear more about that as well under the umbrella of recovery. Thank you!! Any comments or video or way of providing some content on that would be awesome and I'm sure appreciated by many. Thank you. Johanna
ok - found the content on injury prevention. If something exists that shows in more detail what the team does for warm up stretches - please point me to it or create:) tx! j
Love Doug Soles and Great Oak, but the results the past 3 years speak for themself! We have an INCREDIBLE rivalry brewing up here:) Cant wait to watch these teams battle for years to come!!!!
This is really good info. I was coached by old school coaches in HS and College, and have now jumped into HS coaching 40 years later and I'm doing considerable research on how to get things right. Sean provides insightful info as well as good references. Thanks Billy Toad for throwing this up on UA-cam.
anytime toadski!! Thanks for watching!
Having a coach like Sean would be amazing
Elsey too
Who coaches Fayetteville Manlius? His "secrets" have been "kept" for 20+ years.
I agree, I love my coach but man this is his life.
Bro my couches are so bad about everyone of our runners are hurt
Your kidding right
This sophisticated training regime is so foreign to us older athletes. I would have killed to have a coach like this guy. In 1979 in Vermont, there was NO coaching for runners. Training was "go out and run 15 miles and come back and do some sprints on the track." Day before the race, "take it easy today and go home and eat as much pasta as you can." Then there were the shoes then! Like boots compared to modern shoes. I ran a sub 4:30 mile, while drinking on the weekend! I have to think our team could have really made progress with a coach like this.
I don't know why but literally just looking at him I can instantly tell he is the best coach ever. I don't know what it is but something about him just makes him seem like an absolute pro and a person who would change your life does anyone agree or is it just me?
coach soles is better
I’ve thought of moving to California from Iowa just to improve myself in track because I feel like being around this team would improve me so much. I admire what they do and want to push myself to be as great as them. Just ended my freshman year of high school and the other distance runners liked to mess around so I couldn’t push myself to get better. Sean and the whole Newbury Park track team are great people and I would love if they could give me the tiniest bit of advice. Have a great rest of your year to anyone that read this and make sure to push yourself!
Good luck, I hope you find some good advice!
I feel the frustration of the rest of your team not being serious but if you have a decent coach just do the workouts even if there not you will get there
There are a dozen XC teams in Cali following similar programs. 👍
great video man, this was very informative! the 10 day schedule is fascinating, but idk if i could do that because my life’s schedule is in the hands of Strava. milk shlaps tho so that take is not it 🤣
YERRRW! Thanks for watching! MIlk is my FAV too!!!!! :P
Excited to race these guys upcoming cross season
LETS GOOOO!!!!
I’m from the future it didn’t go well for you
@@dashielcockrill998 didn’t win but got pr’s whenever they were in my race 👀
@@emmanuelwallace8364 Well done
This was a well set-up video and very informative. Great quality and convos.
Master class. Incredibly informative.
He's completely wrong on dairy; I cut it out as an experiment for over a year, then went back to it & saw massive gains in lean muscle & strength, even recuperation, just from the amino acid content! 🙋🙏
Thanks Sean, you are an awesome coach for sure. "BE GREAT!"
This was so immensly helpful. Thank you billy for making this video.
This guy is very inspiring and passionate about running. Where does he go next?
Love the willingness to learn and adapt!
I must be doing something wrong I ran 4:39 1600 in the spring, trained all summer and only managed 16:47 (5:25 per mile) for a 5k this fall. I was consistently above 45 miles per week. 4 miles at 5:39 would be all out for me not “comfortable”.
If you have 1 or 2 good players, it's on the players
If your whole cross country team is good, it's definitely on the coach
Love the Panther gnome.
They don't do incredibly high mileage, but they do largely train like a college team. Doing all that auxillary work, simply the time commitment this team has is unattainable for most programs.
Why is it unattainable? Prioritizing other commitments? Football practices are like 3 hours compared to a 10 mile run which could take just over an hour leaving plenty of time for auxiliary work…
@@dawgpride10 i think for example he means 1 month of the summer at altitude
@@ianschram6171 that's more of a resource issue than anything.
WOW this guy really is a great coach :)
Awesome questions and good quality content. You just got yourself a subscriber my friend.
This guy is the new Mark Wetmore! Brilliant insight. Love it! Thx for sharing.
Wouldn’t be surprised if this coach gets a position coaching at a D-1 college within the next 2-3 years.
You a fortune teller? 🍀
How did you know
Thank You
Brosnan a baddie ngl
haha, Hes a great human
good insight, thanks
does the mile time + 1 minute rule still apply if you're slower? My mile pr is 5:01, but there's no fucking way I'm tempoing at 6:01 pace. that's like... just a little bit slower than 5k pace for me.
I’m certainly not an expert but that sounds right to me depending the distance of your tempo. Check out jack daniels vdot charts / calculator. I will say this depends on your age too. It is easier for more mature runners to maintain pacing closer to their shorter distance PRs over longer distance compared to high school runners.
The point then is your aerobic base is insufficient and something you’d need to work on. Also it shouldn’t necessarily be your PR if that’s not something you could do now.
@@edwintervt I'm more fit than I was when I set that pr, that was last track season I've put in a whole summer aerobic base building block (45-55 miles every week) and that's still not gonna be something I can do.
@@oracle8048 it does seem pretty impressive… granted they are pretty elite HS athletes too. More interesting was they did it at 7,000’ altitude :o
Good luck in your journey!
Should be closer to 607-617 based on tinman calculator. I think he's trying to say you shouldn't tempo too fast, since he mentions the girls racing their workouts. 410 gets you a 508-516 tempo pace with that calculator, so that's the same pace range he's talking about.
if choccy milk works for Olympic gold medalist Jakob Ingebrigtsen it can't be that bad ;) not to mention the rest of the Ingebrigtsen family
Nordic populations have evolved higher tolerance to lactose than other ethnic groups. If you are able to drink it with no issues then go for it, but from the perspective of a coach like that that has to deal with a large group of kids from a wide variety of backgrounds its just easier to hit the same macros from food that are not as likely to impact their kids.
Hey, Siri, when can i find a coach like Sean Brosnan?
Great job coach.
So interesting especially after all the scrutiny that York High school’s Joe Newton faced with how all his runners would burn out in college or be injury ridden
These guys are like Joe Newton/York HS x400
@@joshuaecht skills wise yes but they seem to be doing good with injury prevention from what I’ve seen
His ideas remind me a lot of Dad Ingebrigtsen. Very similar age-appropriate, attention to detail. With one exception: these guys don't live in the coach's home. Presumably.
Let's Go Panthers!!! '94 alum
yerrrrw!!!!
YERRRRRRW!!!!
so impressed! not to be a downer, but does he also teach classes- like with an actual prep and grading load?
Came back here to find name of Jim and Phil Warton and learned some more things I didn't care about hearing the first time :)
My coach talks about nb park all the time lol
Damn thats a cool coach... maybe i actually want to become a hughschool track coach...
How often should you do core and glute strengthening, as well as weight training?
At my school we weight train 2x a week, and core 3x or more a week (the days where we dont have a running workout). But that's not saying much lol I'm not on the same caliber as these athletes lmao. I do glute/hip strengthening almost every day, little amounts
what is the gnomes name 🤔
FARGO!!!!!!! Hes a sneaky fellow!
what’s a good post drink recovery? Not sure what I should drink besides water, sports drink (electrolytes) or like milk (protein muscle recovery) …?
I personally like coconut water. Water from the hose also hits different
I like orange juice after long runs especially
@@AleTheDLT water from the hose 😮💨
Why wouldn’t you drink electrolytes or water?
after a hard effort/workout you should get in some protein, most people go to chocolate milk for that
ok, i run my 5k at a 17 flat. I run my mile at a 4:46. should i be running my tempo at a 5:45?
How can they afford to send the whole team to altitude camp for a month?!?
I'm sure they have sponsors that pay the bill. I would love to do this with my team.
🐐💪🏽
I'm so upset with one of the universities that I grew up liking very much. There hasn't been a men's program for a long time. And the women's program has had some regional success with girls that came from outside the US. If the program would have worked to get back the running programs I know of a few donors who together would have donated more than all the XC and T&F programs would have needed to operate. Even the once GREAT law school has fallen.
**Me trying to figure out which school talking about**
Sounds like the University of Utah to me. I was on a track/cross country scholarship there back in 1980.
@@jessewells3731 SMU.
Is raw milk inflammatory
How does the covid affect the life and training.?
Hi, Amazing what you all have accomplished. Question /comment - I would love to have you guys put out a video about your warm up, stretching, cool down routines. This video shows the team doing a lot of stretching w/ a rope etc....back in the day I ran for CdM and I'm now a parent of 2 teens doing XC in the Bay Area. (nowhere near this caliber) but nonetheless they both get injured and stiff....and I would LOVE to see what a rock star xc program does in the form of stretching, injury prevention etc. I used to drink exceed not sure that exists anymore - but you mention that you guys like drinking endurox would love to hear more about that as well under the umbrella of recovery. Thank you!! Any comments or video or way of providing some content on that would be awesome and I'm sure appreciated by many. Thank you. Johanna
ok - found the content on injury prevention. If something exists that shows in more detail what the team does for warm up stretches - please point me to it or create:) tx! j
Great oak better
Love Doug Soles and Great Oak, but the results the past 3 years speak for themself! We have an INCREDIBLE rivalry brewing up here:) Cant wait to watch these teams battle for years to come!!!!
@@billytoad except Doug left Great Oak 😞😭
@@FranklynAlvarez oh snaaaaapppp! How did I not know about this?! WOAH!
@@billytoad I know it's tragic, hopefully NP doesn't get complacent without competition
@@billytoad we’re still gonna beat newbery at state, don’t count my team out yet