| By mid season we start pushing the interval times and distances down to build a faster overall speed and the ability to finish stronger and faster than you could at the beginning of the season. Chantilly High School 4201 Stringfellow Rd. Here are four classic cross country workouts to try: To succeed in cross country, you need to able to not only run strong up hills but also run confidently and efficiently down them. An example during the 5K cross country season would be 3 x 600 meters with 15 minutes rest between. The best cross-country runners will tell you there really is no off-season. To prepare for the specific challenges that XC racing presents, cross country runners do certain types of workouts that the rest of us seldom do. In the last mile the lead pack broke up and it was on. Cross Country Workout Schedules. Print. Runners of all levels can get immense satisfaction the challenge of cross country racing, and the time spent on the undulating hills will help build a strong aerobic foundation, […] Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Here's Why, Dear High School Football Players: No, You Don't Run a 4.4 40, The Secret to Helping Kids Actually Enjoy Speed and Agility Training, Not Getting Faster? | Cool down with 1 to 3 miles of jogging. Pick as your end goal for the tenth week the pace you ran 1,600 meters. Run for 30 seconds at about the highest speed you could sustain for 1 mile, then slow down to your 10K race pace, give or take, and continue for another 2.5 minutes. This workout does just that. For the remaining days, try other exercises to strengthen your full body and give your running muscles a break. Get 15% Off Membership → Recovery runs prevent the buildup of lactic acid and keep your muscles from becoming tight and stiff. Warm up with 1 to 3 miles of easy jogging. Shane Greene, head coach for cross country stated that, despite not qualifying, he was pleased with the season… After the turnaround, you increase your speed gradually throughout the "back" portion. I stuck with it and also ran track. To continue reading this story, and discover more like it, create your free account. New Year, Fitter You. My senior year I was Captain of the cross country team and ran fast enough for it to help me get into college. A progressive run is a long run that builds endurance. High schoolers that are doing it right (playing many sports) have it easy. Cross Country Workouts for October, 2018. Published January 21. For most teams in this country that means about eight weeks of summer training camp before the actual cross country season officially begins. Tempo runs increase metabolic fitness, and their higher intensities build lactic acid thresholds, meaning that when race day comes, you won't fatigue as quickly. Workouts for all levels are listed below - the main goal is to be active!!! Run for 3 minutes at critical velocity on flat or relatively flat terrain. | Run fast uphill for one minute and drop a marker (a brightly colored sock works well) at your stopping point. Pick a pace in the first week that you can handle easily. Intervals are characterized by bursts of high-intensity running followed by short stretches of recovery. Example: run 400 meters, follow it immediately by jogging 400 meters, and repeat the sequence eight to 12 times. Early Sampling: Which is Better? When summer training begins based on length of track season • B. The most fun of all run names, "fartleks"—the Swedish term for "speed play"—are similar to intervals in that they vary between intense and moderate effort, but they do so in an unstructured manner. If not, check your cross country spikes from the previous season are still in suitable condition, and fit comfortably. Being well prepared for this aspect of the discipline requires that you develop the ability to recover from short bursts of hard running while still running fairly fast. 4.) The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. During recovery runs, you maintain a steady, easy pace. Chantilly, VA … Any racing done during the tapering mesocycle qualifies as hard work. Run at 90 percent effort up a hill with a moderate slope (5-7 percent is ideal, but work with what you have) for 30 seconds. | Report Thread. This workout will make you a stronger climber and more confident on steep descents. SPEED WORKOUTS Get 15% Off Membership →. Cross Country: Sample Week Monday: Pre-race day (easy jog, a few strides) Tuesday: Cross Country Meet! After last year’s state finish of second place, this season ended with some disappointment on the girls side. 5.) This will help prevent you going over your ankle during a race. To hold the proper body position, a quiet upper body that stays stable over the legs as they stride back and forth, requires a solid core. 10 x 400: Run this workout in the first, fourth, seventh and tenth weeks of the program. Training Advice/Discussion General. FATIGUE The 5K is about 90% aerobic so most of the stimulus will be directed toward the aerobic energy system. Monday – Long run: 18-20K at a moderate pace. Cross country hosts end of season picnic Tweet. If you've ever asked any cross country runners about their workouts, you've probably heard them say "tempo run," "progressive run" or some other vague or confusing term ("fartlek," anyone?). Cross Country Training For Distance Runners Classic Members Sign In Here - If you are not a member - click here to get free resources Categories: Coaching Articles , Distance Note that critical velocity falls between 5K and 10K race pace for most runners. Run at 90 percent effort up a hill with a moderate slope (5-7 percent is ideal, but work with what you have) for 30 seconds. | 7.) We added a feature this season to strengthen the end of our races (from a Runner's World article). Popular User Options. 2.) 6.) Plus, they’re (hard) fun! Fartlek runs are great for simulating races, because they force you to increase your speed unexpectedly, as you do when passing an opponent. Track is a long season. The recovery is a continuous jog the same distance as the run. This is the only work we do on the track. Summer training is an important part of your overall success in the fall, winter and even spring seasons. Wednesday: 5-6 miles as you feel – medium distance day Thursday: Core, drills/strides, 4 mi easy Friday: Hard workout focusing on speed endurance, for example: 3-5 x 1000m w/ 3 min rest on grass (preferably hilly) OR TRAIN Fartleks are usually run on roads or trails. Topics: Choose cross-training workouts you enjoy. Repeat this sequence a total of five to 10 times, depending on your fitness level. CROSS COUNTRY | Summer Workout Calendar for June-July, 2018 . Get 15% Off Membership →, New Year, Fitter You. Run uphill fast for one minute again, aiming to cover just slightly more distance this time than you did the first time. Here are the five most common cross country workouts… I started running cross country in 1998 as a freshman in high school. 6.) During the season, cross country runners perform many different types of workouts, each of  which has its own specific benefits. We call them cycles. We usually do just one. Early Specialization vs. Outside of high school and college, few runners experience the hard fun of competing in cross country. He clocked his first mile in 5.15 and hit the two mile in 10.40. Report Thread Report Thread. Rest for 30 seconds. Cross country spikes provide a bit more flexibility and movement in the sole than track spikes, to allow the shoe to follow the movement of your foot over the rough terrain. Take two minutes to jog easily back to your starting point. Pre-Season Workout Schedule for August, 2018. Drop a second marker at your stopping point. Some great workouts for this time of year that combine high volume and higher intensity are tempo runs and speed intervals. 2.) Fitting in the most work possible in a week's period is a daunting task for even the most experienced coach. They train your body to recruit more muscle fibers even when you are fatigued. The Complete Athlete 1-Year Workout Plan: Speed and Agility Training, 8 Great Tips to Improve Strength, Speed and Power, Get Faster this Winter with Treadmill Speed Workouts, Get Faster With This Advanced Stair Sprinting Workout, Get Faster for Any Sport With This 12-Week Speed Workout. Begin with 5 days of mostly continuous run training and work toward 6 days. Ideally, you run each successive mile slightly faster than the last. Run at 90 percent effort dow… The athlete runs a quarter at street pace, then a 330 at race pace for three miles, then a 220 at half-mile pace and then a 110 nearly all-out. The other rides should be recovery rides of 60 to 90 minutes between run workouts. | Example: run 4 miles out at a steady pace, turn and come back, increasing your speed by 10 percent each mile. Example: run hard for four minutes, jog for four minutes without stopping, and repeat the sequence five times. 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