Divergent Run Coaching LLC
Program Basic Information
Dates and Time
Target Participants
Dates and Time
Date: Saturday, June 18, 2022 thru
Saturday, August 7. 2022
Time: 8:00 am - 10:00 am
No Practices on...
June 21
June 28
July 8
July 18
July 28
There will be practices on Sundays.
There will be practice on July 4th.
Locations
Target Participants
Dates and Time
Easy, Aerobic, and Tempo Runs
Clinton Township Civic Center Pavilion/Gazebo
40700 Romeo Plank Road
Clinton Township, Michigan 48038
Interval Workouts:
Wyandot Middle School
39490 Garfield Road
Clinton Township, Michigan 48038
Hill Workouts:
Clinton Township Civic Center Sledding Hill
Or...
Van Hoosen Farm
1005 Van Hoosen Road
Rochester Hills, MI 48306
*Will Depend on athlete/parent willingness and transportation abilities.
Target Participants
Target Participants
Athlete Prerequisites
Space is limited to 14 athletes.
Athletes of all abilities are welcome.
Open to all high school or college male and female cross country athletes.
Must have a high determination to train, follow procedure, and willingness to learn.
Non-cross country athletes such as soccer, hockey, and football players are welcome. However, since this is a running camp, you will be running!
Please click the button below
to see how endurance training can help with your in-game recovery and performance.
Athlete Prerequisites
Athlete Prerequisites
Athlete Prerequisites
Cross Country Runners
High School men and women and women's college athletes must be able to run 21 miles per week.
College Men Athletes must be able to run 28 miles per week.
Non-cross country athletes or high school athletes entering the 9th grade.
Depending on current ability. We will focus on building endurance to run 3 miles without stopping. Then, we will add higher intensity training for the remainder of the camp.
Training Specifics
Athlete Prerequisites
Training Specifics
There are 50 training days between June 20 and August 8.
The 50 days will be broken up into five 10-day training microcycles.
Each 10-day microcycle will have one day off.
Each microcycle will increase running mileage by 10% based on the previous microcycle.
Running intensity will be prescribed based on heart rate reserve (HRR).
Each microcycle will incorporate an interval day, a tempo and/or hill day, 3-4 aerobic days, 3 easy days, and 1 off day.
Resistance training will be completed at the end of each running workout. Target exercises will very each day and will include squats, lunges, and exercises focusing on the hips and shoulders.
Static stretching will be done before and after each day's training session.
Cost
Athlete Prerequisites
Training Specifics
Cost for the entire summer conditioning program is $585.00.
Breakdown of athlete cost.
50 total training days
45 contact days
$585.00 for 45 days = $13.00 per day.
Methods of payment include Venmo, PayPal, Checks made payable to "Divergent Run Coaching", and Cash.
There will be no total or prorated refunds for quitting the program.
Program Process
Step 1: Athlete Interview
Step 2: Anaerobic Threshold Assessment
Step 2: Anaerobic Threshold Assessment
Email, text, or call Coach Kerr about your interest in this summer's camp.
A date and time will be set to meet and discuss the training program in more depth. During this time, we will discuss goals, positive traits, and possible limitations to success.
If you are a High School athlete, we will discuss if you want me to contact your coach for additional information regarding your training. With the best interest of the athlete in mind, I am striving for an interdependent relationship between myself, the athlete, and their high school or college coach.
At the conclusion of this meeting, a date and time for an anaerobic threshold assessment will be made. Also, payment is due and assumption of risk will need to be signed.
Step 2: Anaerobic Threshold Assessment
Step 2: Anaerobic Threshold Assessment
Step 2: Anaerobic Threshold Assessment
A 5K time trial will be run on the track at Wyandot Middle School while wearing the VO2 Master gas analyzer mask pictured above.
For more information on the VO2 Master visit. www.vo2master.com
The VO2 Master Mask is completely cleaned and sanitized after each use.
At the conclusion of the assessment, the data provided will allow me to determine an anaerobic threshold heart rate and an exercised induced max heart rate.
With the given anaerobic threshold data determined, training zones can be calculated and include Zone 2 (easy), Zone 3 (aerobic), Zone 4 (tempo), and Zone 5 (high Intensity).
For information on anaerobic threshold please click the button below.
Step 3: Training
Step 2: Anaerobic Threshold Assessment
Step 4: Athlete Progression Monitoring
A Gramin Forerunner 235 GPS watch and heart rate strap will be provided for the length of the program. All equipment will be returned at the end of the program.
The watch and heart rate strap will need to be worn for all running workouts.
Along with distance tracking, the watch will alert the athlete if they are running too fast or too slow based on the prescribed intensity of the days workout
The HHR training zones and daily workouts will be programmed into the watch.
The athlete will need to download the Garmin Connect app on their mobile device so workout data can be shared with me for analysis.
Step 4: Athlete Progression Monitoring
Step 4: Athlete Progression Monitoring
Step 4: Athlete Progression Monitoring
Without cross country races to give performance feedback on training outcomes, the data collected from the Garmin watch will allow me to monitor progressions.
An Excel graph will be created that will compare the athlete's average HR to their average pace for each Zone 3 (aerobic) run.
As the training program progresses, the linear average pace line will begin to slope downwards while the linear average heart rate line will remain constant. This means that you are getting faster while your body is working at the same effort.
If athletes are progressing rapidly, an additional VO2 Master assessment will be conducted near training day 30.
Step 5: Conclusion of Program
Step 4: Athlete Progression Monitoring
Step 5: Conclusion of Program
I am 100% confident that all athletes who participate in this program will be stronger and faster going into their cross country seasons.
After August 8 my relationship with you as your coach or "trainer" will come to an end and I will have to turn over the responsibilities to your respected coach. This is purely out of respect for your coach as a person and their role.
I am 100% open and willing to discussing an athlete's progress and off-season conditioning with their respected coaches so that development can continue through in-season conditioning.
Lastly, if invited by the athlete, I would look forward to the opportunity to see any athletes that I worked with compete during the season.
About Coach Kerr
About Coach Edward Kerr
I am a 1995 graduate of Henry Ford II High School in Sterling Heights. I earned my Associates of Arts Degree from Macomb Community College and a B.S. of Exercise Science from Wayne State University, where I graduated with Honors and Summa Cum Laude. I am currently pursuing my M.S. at Wayne State University in Exercise Science, focusing on Exercise Physiology with an expected graduation date of 2023. After completing my M.S. studies, I will be continuing on to earn my PhD.
As a high school runner, I hold personal bests of 4:25 in the 1600 meters and 16:35 in the 5k. I have completed five marathons, including the Boston Marathon and numerous half- marathons, 10Ks, and 5Ks. My “adult personal bests” include 17:43 for the 5K (2012), 37:08 for the 10K (2012), 1:19:03 for the half marathon (2015), and 2:48:45 for the full marathon (2015).
As a coach, I have had the pleasure to have been an assistant cross country and track coach at Dakota High School (2016-2018) and the head men's and woman's cross country coach at Macomb Community College (2019-2021). I hold certifications from USATF for Level 1 coaching and Cross Country Specialist. Additionally, I am a MHSAA level 1 CAPS Certified Coach.
Why don't I coach for a High School or College program? Those close to me know that I would take a "certain position" at a drop of a hat. However, until that time comes and since no other doors are opening, I'm making a new door. Between my family, professional, and educational responsibilities, coaching a program such as this during the summer makes the most sense during this time of my life and from what I have seen, there is a need.
Contact Us
Email, Call or Text to Reserve your Spot for the 2022 Off-Season
email: coachkerr@divergentruncoaching.com
phone: (586)329-8383
Divergent Run Coaching LLC
