Great Oak Workout Week Day One

Through the years at MileSplit, we've traveled to various states to shoot Workout Wednesdays to explore how high school programs write, conduct, and implement training for their cross country teams.
Never before, however, have we spent a full week with a team
Here is day one of our Workout Week with Great Oak.
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[@xtremefisheye9381]

"I think the best way to go into a race is prepared." spoken like a god

[@goatbrxdy4148]

chungus style ong😂

[@felicichris1369]

No shoes is for sure the move

[@kjelldegroot5137]

High chance for feet blisters if you're not used to that

[@thegagepage9194]

Great team but someone has to teach them how to do a proper Ab rollout 😂 8:29

[@lupita9316]

Wish our program was like this:(

[@lerrygindgren2076]

i know man, this team looks like so much fun

[@deleted1585]

Its A lot of fun with coach soles

[@TitanUnleashed7]

Idk why I’ve been watching all of theses vids... I’m a natural sprinter and a horrible distance endurance runner

[@elijahdinneweth541]

You guys should do a workout Wednesday with Newbury Park

[@tgd5373]

Elijah Dinneweth agreed

[@dangahagan7645]

Don't think that I need more Sean Brosnan in my life...

[@juandiego389]

Mile split you should come film Mission Veijo High School one day:)!

[@rondierice4922]

What is 88% effort??

[@debas3d]

One more than 87% effort.

[@baileyhourihan889]

One less than 89% effort

[@westlee1626]

8 more than 80%

[@elfullin]

80 more than my regular effort.

[@ajaxpanginaban203]

Rondie Rice oof

[@jxsh9853]

damn i go there i live next to that sand

[@bro...5849]

This course is not tougher at all, here in Missouri we have the “Iron Mountain.” Very hilly course with the last half mile going completely uphill

[@lk-is1np]

I think they meant adding the mud, not just the Hill. The mud slowed them down, just like sand

[@cameron.swizzy]

As a person who was on the team during this time and was top I can assure you hills aren’t where we struggled by any means have you seen our CIF course? I’m not saying it’s harder but we are putting 14:00’s up for a very hilly course

[@starlight4086]

No wonder they’re so good

[@vicentehuerta8795]

Milesplit should do a Workout Wednesday with Claremont.

[@armandoortiz9216]

Bro Shields is dedass now

[@zachariah4334]

What’s 15 15

[@Bullmoose1433]

Zachariah Verley 15 seconds up tempo 15 seconds slow

[@kickedmarlin128]

Is it just me or is this pace really slow? Like I know they're not going max effort and it's on sand, but they're a national caliber team and this isn't even sub 20:00 pace

[@aidanwagner118]

Alek Simpson for 88% effort yes. Also it is slower than 20.00 pace for a 5 k because after 3 Miles there is still 160 more meters

[@redgoose5241]

Aidan Wagner its cause its in the sand

[@andrewkempf3987]

I think you guys are underestimating how hard it is to run on sand

[@pandachong7942]

Andrew Kempf nah, I think they might be slightly learning to not burn out their kids that way you can actually have a singular person running in college, which in the past there has been just about as close to 0 as you can get.

[@somethingstupid3253]

Umm these are hs students?

[@redalien75]

Yep

[@somethingstupid3253]

Wow

[@somethingstupid3253]

@@redalien75 wow

[@doyoan8236]

Woah

[@lukeduffy5208]

Crazy how Americans think that NXN course is “tough” get yourselves to the UK!!

[@lukejohnston1019]

Ikr, same with Irish courses too

[@joefast5850]

Or Canada

[@animeotakuism]

Luke Duffy Yh the courses round here are nuts.

[@dangahagan7645]

*Californians. For us New Yorkers, NXN was the fastest course of our season (like half my team got their SB there lol).

[@codycornell2212]

Yeah for half the US nxn is a pretty easy course. These guys just don’t live in a rainy area, so they never see mud

[@paulngula8753]

First

[@CaptainScorch217]

Hey valley center high school is not that far from Temecula just saying?

[@jacksonkeefer227]

Milesplit, record Nike Portland

[@LastSecondBS]

Nxn is bowdin right?

[@sinbadk.7667]

That’s the New York and northeast regionals, pretty sure it’s in Oregon

[@NoLimitJax]

Lol I run a 17:43 5k and I hit my repeat 100’s today in 3:15-3:20. These dudes run in the 15’s for 5k and they hit them in 4:20? Am I reading this wrong?

[@jumbosamfilms]

ZeeZah are you running your repeats in the sand?

[@dangahagan7645]

Sand is not a good running surface at all.

[@keepyupy2334]

ZeeZah sand is by far one of the hardest surfaces to run on. I hit the same times as you but I sure as hell couldnt hit them on sand

[@jumbosamfilms]

Dan Gahagan they’re trying to replicate an XC course with a lot of mud but it’s hard to do that in a place that doesn’t get rain so sand is the best alternative

[@NoLimitJax]

Uncico K. I know that. I just didn’t think that the splits would be that slow

[@harryspringfield6970]

All skinny boys lmao no muscle

[@hermangromsrud8676]

Harry Springfield They are not trying to get big...

[@johnmarshallg]

What were you expecting lol

[@michael-1382]

It’s cross country. Not training for the 100m dash lol do you see Bradley Martyn running 5ks??

[@JohnSmith-yw3tl]

Harry Springfield are you braindead ?