GET TO KNOW ME
Frontier Distance Project Coach
Jarvis Jelen
Hometown: Sioux Falls, SD
High School Running: Sioux Falls Lincoln HS (2000 - 2004)
College Running: Augustana College (2004 - 2005), Liberty University (2005 - 2009)
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Coaching Experience
Abilene Christian University, Abilene, TX (Head XC/Distance Track Coach)
King University, Bristol, TN (XC/Distance Track Coach)
Cedar Crest College, Allentown, PA (Head XC Coach)
South Dakota State University, Brookings, SD (Graduate Assistant XC/TF Coach)
Liberty University, Lynchburg, VA (Track & Field Intern)
SF Lincoln HS, Sioux Falls, SD (Assistant XC Coach)
Liberty Christian Academy, Lynchburg, VA (Assistant XC Coach)
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Twitter Account (Follow Me for Current Coaching Highlights, Training/Coaching Thoughts, & Personal Thoughts/Philosophies): https://twitter.com/SoDakRunner
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Coaching Bio & Accolades
https://acusports.com/sports/cross-country/roster/coaches/jarvis-jelen/1099
Non-Running Principles
Teaching on each of these running-related principles is provided in all training plans & coaching, in addition to running specific training. This is not an exhaustive list, but provides additional insight into what you can expect.
- Training Theory
- Building Good Habits & Designing Environment
- Running Lifestyle Development
- Deliberate Practice
- Mental Performance Skills in Training/Racing
- Emotional Control in Training/Racing
- Race Preparation & Adaptability
- Perceived Effort in Training
General Training Principles
Though there is a large difference at points in a training cycle between a training plan for an 800m track race & a 100 Mile trail race, below are some of our general training philosophies that can be applied to a variety of distance running disciplines.
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Most of our fitness is attained through slowly improving our ability to train at the same pace with less effort (efficiency) not through straining for faster paces. Faster paces will come easily when we become more aerobically & mechanically efficient. The sooner you understand this concept, the better!
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Aerobic Efficiency Development
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Outcomes: Increased Overall Fitness, Increased Training Ceiling, Increased Recovery Ability, Increased Confidence, Running Becomes Easier & More Fun
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How:
- Consistent Overall Volume
- Consistent Quality Long Runs
- High Volume of Steady State Pace
- General Runs Should Always Maintain Pace Throughout or Progress to Faster Pace
- Single Workouts, Double Workouts, Combo Workouts, Intervals, Continuous Runs
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Mechanical Efficiency Development
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Outcomes: Running Faster Becomes Easier (More Efficient), Running Faster Becomes More Enjoyable, Decreased Injury Risk, Increased Ability to Race Well at Variety of Distances, Running Becomes Easier & More Fun
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How:
- Most Days Involve "Focused" Portions of Running
- Mobility Development
- Consistent Frequency
- Separate Workouts, Within Aerobic Workouts, Within Runs, Within LRs, After Easy Runs
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Max Speed Development
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Outcomes: Increased Speed & Power, Running Fast Becomes Easier, Increased Athleticism, Decreased Injury Risk
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How:
- Very Small Doses/Consistent Frequency
- Separate Workouts
- During Warmup for Workouts
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Athletic Development
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Outcomes: Increased Athleticism & Coordination, Decreased Injury Risk, Increased Mobility, Increased Strength/Power
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How:
- Small Doses/Consistent Frequency
- Athletic Development Routine, Steeple Routine
- Strength Training
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