Volume 6
One of the more dominant programs in Division III, Gilford has been consistently a top 10 team in the post covid era. Highlighted by Patrick “The Great” Gandini who won more championships in cross country and track and field to even count. Not to be outdone, the women’s program finished a comfortable second at this weekend’s division championship meet. Finally, you might be hard pressed to find a coach with more than 50 years experience! This is a more special installment seeing as how Coach John Goegel was kind enough to lay out a season’s worth of workouts! Not for the faint of heart, check out the new regiment the Golden Eagles of Gilford used the past few season to stay atop their division.
NHXCTF: Who are you?
“Coach John Goegel and I have been coaching for 52 years”
NHXCTF: What program do you represent?
“The men’s and women’s teams at Gilford High School”
NHXCTF: What workout would you like to feature from your program?
“We call them PIG REPS. Progressed goal race pace intervals”
“Consider a breakfast of eggs and bacon.
The chicken, who contributes the eggs, is involved.
The pig, who contributes the bacon, is committed.”
Week 1: 15 x 200m @ 5k goal race pace [total volume (work intervals) = 3000m]
Week 2: 12 x 300m @ 5k goal race pace [3600m]
Week 3: 10 x 400m @ 5k goal race pace [4000m]
Week 4: 9 x 500m @ 5k goal race pace [4500m]
Week 5: 8 x 600m @ 5k goal race pace [4800m]
Week 6: 6 x 800m @ 5k goal race pace [4800m]
Week 7: 5 x 1000m @ 5k goal race pace [5000m]
Week 8: 4 x 1200m @ 5k goal race pace [4800m]
Recovery Interval – 90 sec to 3 min. (half walk / half jog)
NHXCTF: How long has this been a go to workout?
“The womens’ and mens’ Gilford HS cross country teams have successfully used this training regimen in varied forms during the last four seasons. In its stated form, Patrick Gandini (2023 New England 1600m champion and, presently, a plebe at the US Naval Academy) was an initial “guinea pig”. It is not recommended for a younger, less experienced athlete.
NHXCTF: What part of the season do you usually implement this workout?
“Once per week for 7-8 weeks in the weeks before the championship/sharpening phase of the season”
NHXCTF: Where did you get the workout and how did it come about?
“Progressed specific training produces adaptation given sufficient overload and adequate recovery. (Basic Training Principles).
Though all training contributes to an athlete’s success, the most important training is completed at the speed of the race one competes at (specific training). All other training supports an athlete’s ability to complete specific training. (Renato Canova)”
