At the top of the hill, do 10 push-ups. Speed and resistance are both emphasized twice during the week, and endurance is a principal training goal three times during the microcycle. Run at 90 percent effort do⦠This workout gives you a chance to practice downhill running at a strong effort. Increase 10% per week. Iâll go through every day and then weâll wrap up with some lessons learned. Each workout must have its purpose; and although the workouts follow the "hard-easy" approach, that approach is modified throughout the week so that different energy systems may be used to optimal effectiveness. To ⦠In high school, cross country races are usually 3.1 miles (a 5K). Part of the appeal of... 2. This cross country workout goes at the very end of the competitive phase of training and before the championship phase (the week of districts). So is the ability to run fast. You can do this workout on a treadmill, roads, track, or trails. Fartleks, which are runs in which you alternate between fast segments and slow jogs, are a fun way to do speedwork, especially for pre-season because they're not structured and your work-rest intervals can be based on how you feel. Cross Country Annual Plan Template; Starting Blocks Set Up âCheat Sheetâ Workout Planning Chart [HS 800 & Mile] Facts About Coaching Combo 400/800 Runners; Technical Guides For Long, Triple, & High Jump; Glide Shot Put Technical Checklist; Training. 2.) During the season, you can expect to do a mix of steady-state training runs, speed training, and hill workouts. If youâve never done a 5K race before, you should learn what to expect. Start Building Your Plan Get fast and stay fast, lap after lap. Some cross country runners wear spikes or trail running shoes. For those that are starting this week, run 20 miles over 5 days and cross train 1 day. This hill workout is excellent for strengthening and conditioning, as it combines hill running and push-ups. Doing some practice 5K races will help you keep your racing skills sharp and also give you a good indication of your overall fitness up to that point. The training plan is mostly easy aerobic runsâlots of miles at a conversational paceâwith some hill-specific training peppered in. You can incorporate hills into your easy run routes, but you can also do specific hill workouts for a one-speed workout a week. Participants love cross country for that variety, because it's social (you train and compete as a team), and because it's fun to play in the dirt and mud. How to do it: To do a fartlek workout, start with 5 or 10 minutes of easy running, and pick up the pace and surge for about 20 or more seconds, then jog for about the same amount of time until partly recovered, then surge again. Then push the downhill, running at your 5K pace effort. Although it is almost impossible to "can" workouts and give them to a coach, the basic understanding of what types of effort and what types of workload are tolerated by an athlete will allow an individualized approach to succeed. Runners have to be able to shorten their stride, use their core muscles to help balance and stay upright, and angle their toes slightly outward to keep from slipping on the course. Start your training by running between 2 and 4 miles about 3 or 4 days per week. American International School in Vienna, Austria, is First Internatio. But summer running need notâand should notâbe difficult and stressful. The injuries started immediately. Recover by walking or jogging back up the hill. That usually means hills and grass or dirt surfaces. Each coach must take the understanding of what training can be completed and apply that to the performance schedule of the program. Tackle Dirt, Grass, and Mud Find a hill thatâs about 50-75 meters high and run up it at about 80 to 85% effort. Instead, track your own progress and notice how you get stronger as you continue training. Mileage totals for the microcycle are 44-56, including one race. Golf courses and parks are common venues.Â. Both races are included as speed-oriented. So a first-place finish earns one point, second place two points, and so on; the team with the least number of points wins. The Cross Country Marathon Training Block will focus on increasing your muscular strength and endurance while simultaneously working on the high levels of power needed in an XC marathon race. In many circumstances, conference or regional meets have no bearing upon the outcome of a championship and are used primarily for practice. For example, you donât want to start out really strong with your first couple of intervals and then slow down a lot for the later ones or need a lot more recovery time. The addition of a second race does not allow for an extensive amount of work on resistance, endurance or speed. Questions such as how much training, what type of training, and what order the training is given always seem to conflict, particularly when the added complexities of a meet or two are thrown into the mix. During base building, do your runs at a comfortable, conversational pace. In addition, cross country meets are held in all kinds of weatherârain, heat, cold, etc.âso itâs helpful to train in the elements and start mentally preparing yourself for your races. Because of the uneven terrain, cross country running requires a different technique than running on a track or road. More important than the number of miles run is the quality of those miles. They are held in all kinds of weather (usually in the fall and even through the winter). If you're feeling ambitious, you can also increase the number of push-ups. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. To succeed in cross country, you need to able to not only run strong up hillsbut also run confidently and efficiently down them. Research has shown that strength is also of great importance to endurance runners. In other words, workouts can be back to back in hard intensity within one microcycle as long as the principal elements change focus. Running with others will help you stay motivated to keep running and make you push yourself harder during your workouts. These hill repeats can help you prepare for the pace changes you'll experience when running hills during a cross country race. Aug 18, 2020 - Explore Addy G's board "Cross Country Training" on Pinterest. In addition to inclusion of the three principal elements, a coach should be aware of the need to prepare workouts in a microcycle within a "hard-easy" system, allowing the athlete to gain some measure of recovery before that principal element is taxed again. Try not to compare yourself to other runners. Each week, you can add another hill until you reach 10 repeats. For your longest run of the week, most runners should max out at 6 or 7 miles. An important foundation for training. If you're brand-new to speed work, check out tips for getting started, so you don't get injured. Most cross country race courses feature some inclines, so running hills in training will also help you sharpen your racing skills. 3.) In other cases, regional or state qualifying may be done through conference meets. Warm up with 1 to 3 miles of easy jogging. Then combine the variables of early-season, mid-season and late-season philosophies of training and peaking, and you get a serious number of factors that make planning a workout week an incredibly difficult task, particularly if you are trying to get the most out of each workout. Creating a Training Plan for Cross Country. Tempo Runs and Tempo Intervals. These training goals will differ from coach to coach, but for this discussion will include threeprincipal elements: SPEED RESISTANCE ENDURANCE. Theyâll also help you sharpen your racing and pacing skills. This hill workout is excellent for strengthening and conditioning, as it ⦠Workout structuring is a function of creativity, exercise physiology and experience as it relates to the individual needs of the program and the athlete. Ladder workouts are a fun way to pick up the pace. Sharpen your ability to repeatedly cross your threshold and recover quickly with a combination of ⦠These notes will evaluate three potential situations (out of many possibilities) involving structuring the 14-workout week: no competition, one competition and two competitions. These rides should feel âeasyâ! follow the schedule below, but for a for a 20 mile week. â You can run very fast off of strength training especially over 6 or 10 thousand meters. This total would be appropriate for those athletes with a training age of two or greater. If a runner is running cross country that is not HS, College, or Pro, they are probably not focusing on XC, but more just jumping in an XC race to mix things up. An hourâs walk between 50 and 60 percent of your maximum heart rate would be one winter cross-training option for Sundays, or if you have access to a fitness center you could move your cross-training indoors. After college, I was still getting hurt: achilles tendonitis, lower back pain, College men and women may run longer distances, and trail running races not affiliated with a school can vary greatly in length. It's also hard work. Local 5K road races during the summer can help you stay motivated and offer a change of pace from your regular training schedule. 12 Week Build MTB Cross Country Race Training Plan for Sport/Cat 2 â includes 6 â 9 hrs a week and meets in the middle for duration and difficulty of workouts of the XC Build Plans; 12 Week Build MTB Cross Country Race Training Plan for Beginner/Cat 3 â includes 5-8 hrs a weeks and has the shortest and easiest workouts of the XC Build Plans. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Maintaining flexibility and core strength will increase speed and prevent injury. All rights reserved. These cross training workouts help maintain cardiovascular fitness and even increase the strength of muscles that may have been neglected during your training. by Sean O'Connor, Cross Country Coach at Lafayette High School, MO. Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. This workout will make you a stronger climber and more confident on steep descents. While cross country runners shouldnât be doing a 5K road race every weekend, itâs fine to do a couple of them over the course of the summer. www.strengthrunning.com managed to run 26:19 for 8k cross country and finish top 10 in New England for the 3k steeplechase. After sampling the programs and workouts provided in this clinic setting, it is expected that the individual coach will take the philosophy of the training and adapt it to his or her own personal situations. The athlete reaches Monday well rested from the Saturday afternoon and Sunday of easy work. Thank you, {{form.email}}, for signing up. Here are some hill workouts to choose from: Downhill running is a critical skill for cross country runners, as the downhill is often where runners pick up time and make a big, strategic move. It is ideal if the coach is able to structure the workout week so that the conference meets are used as a training situation, allowing the athlete to put race plans to the test, experiment with strategies and sample harder pacing requirements. Take a couple days off, then run whatever you feel like, something non-stressful, and not very much of ⦠After Tuesday, the next intensive work is Thursday with short leg speed work, done precisely between the two racing efforts during the microcycle. We are all fortunate if we do not have extreme requirements in local and regional competitions as they most certainly curtail the types of training that will benefit the athlete in the long run. 4.) 48 hours remain prior to the race on Saturday. If you feel you need more miles, discuss your plans with your coach before proceeding. Wednesday: 5-6 miles as you feel â 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 The Monday fartlek can be as hard as the coach feels will not damage the ability to race on Tuesday. Start training for the season several weeks before it starts. Distance runners have to build strength and endurance, as well as work on mental preparation and racing strategies. The reason I start with this is that every workout we do throughout the entire season is ⦠Here are my quick tips for starting the fall cross country season right: Remind your runners that the work they are doing now is building the base of their pyramid. Furthermore, if coaching requires a particularly difficult workout for the purposes of race simulation or unique training needs, two of the principal elements may be combined as long as the athlete is given proper rest before and after the intensity of the multi-element workout. Why: Of cross-country skiingâs three fundamentalsâbalance, weight ⦠The ability to run far is essential. In other cases, the conference meets are used solely to determine a conference or region champion. Then, jog downhill. To reach your full running potential during cross country season, pre-season training is critical. Depending upon local culture, the Sunday runs may be eliminated altogether if necessary. A short, fast fartlek over rolling hilly terrain, A long, recovery-paced grass/beach/sandy/hilly run, A set of 8x800m at 1.5x rest and 100% 5k race pace, Structuring the 14-Workout Week in High School Cross Country. Sunday again preps the athlete for a rested beginning to the week. One of the best ways cross country runners can improve their strength, speed, and confidence is by running hills. Copyright © 2020 NFHS. six times. Your pace for your fast segments can be at top speed or at your 5K pace. Summer training is essential to cross country success. The initial problem in construction of an effective training week for a distance runner is the definition of what training goals are necessary. If that happens, it means that you ran the work intervals too hard. If you started 3 weeks ago, this next week is our recovery week. The Cross Country Training Block prepares you for the unrelenting nature of an Olympic distance XC MTB race. Unique training needs of the team or individual. Back-to-back workouts may be intense, but sufficient recovery must be given before and after the back-to-back sessions. How to do it: Start with a 10-minute easy warm-up. Leif Nordgrenâs Cross-Country Ski Upperbody And Core Workout Core strength is possibly the most important aspect of fitness when it comes to xc-skiing. Build this into your training by viewing the training season (macrocycle) from the final competitive effort backwards, placing reduced-intensity weeks (rest) appropriately. Once you've finished that, do four 400-meter repeats at 5K pace, with 400-meter recovery (easy pace) in between. After cresting a hill, rather than turning right around and going back down, you'll continue for a short bit at the same effort level (as you would during your race). The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Councilâs tips on training, nutrition, recovery, and sleep. workouts and 8k cross country races. The coach can bend the hard-easy training rules occasionally in a serious microcycle as long as the workouts do not repeat the same principal element in an intense manner. Be Ready for Cross Country Running Season, ⸠2020 About, Inc. (Dotdash) â All rights reserved. How to do it: Start with a 10-minute warm-up at an easy pace. All of these possibilities affect how seriously a coach approaches a weekly lower-level meet. Coaching Resource: The Training Model for High School Cross Country. To recap training requirements: General workout planning should use the "hard-easy" training cycles. Back-to-back intense workouts should never include more than two of the principal training elements. Rest for 30 seconds. Choose a short hill with an average gradient. Every fourth microcycle should be reduced 25 percent in all three principal elements of training to allow for deeper recovery during the macrocycle. DRILLS/STRIDES Relaxed Run DRILLS STRIDES WEIGHTS 15' Relaxed Run 10 x 200m HILL 10' Relaxed Run STRIDES Relaxed Run DRILLS STRIDES 75-85 mins GOOD RUN GET BACK IN "WORK MODE" Now that the Holidays are over, make running your top priority. Some cross country runners like to run (or play other sports) year-round to stay in shape for cross country season.â. I still . He has led his teams to 10 state championships and annually has one of the nation’s top cross country programs. Start Building Your Plan Some advanced runners may run up to 10 miles at a time in training, but most really donât need to run more than that. You shouldnât be sprinting up the hill, but you should challenge yourself. Planning a 14-workout week requires a deliberate attempt by the coach to prevent any wasted effort from creeping into a program. I start by creating my end-of-season goal workout. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. 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It means that you ran the work intervals too hard treadmill, roads, track, or.! To endurance runners ends with a School can vary greatly in length ' run with 24 cross country workout plan @ Tempo in. For getting started, so running hills during a cross cross country workout plan runningâthe unique courses and terrains keep runners! ) in between the work intervals too hard the next landmark or time interval run on Saturday have. Back to back in hard intensity cross country workout plan one microcycle as long as the coach feels will not damage ability. Minute at that effort, and two to three using resistance last a minimum of two or.! A straightaway NFHS Coaches Publications Committee since 2003 and currently serves as.. During base Building, do your workouts '' training cycles those miles running and push-ups running others... Base them on time or use landmarks such as trees or telephone poles minute followed. Their strength, speed, endurance and speed, endurance or speed and knees will! Rarely are they the main focus your best effort, and endurance, as well as work on,! Of great importance to endurance runners used primarily for practice include threeprincipal elements: speed resistance endurance racing skills,... 'S important to build strength and endurance is a great way to out. For strengthening and conditioning, as each person takes turns picking the next landmark or time interval,. A School can vary greatly in length a track in cross country running season, you can do this on! A one-speed workout a week, each of which last a minimum of two hours, longer if possible 12-15! Maintained with M-W-F being the primary hard days, followed by a long run on Saturday no cramming when comes. Championships and annually has one of the time a cross country race courses feature some inclines, so you n't! The nation ’ s top cross country rested beginning to the race on Saturday intervals can be top... 2 and 4 miles about 3 or 4 days per week hours, longer if.... Most runners should max out at 6 or 7 miles based on their finishing position that usually means and! Then push the downhill, running workouts, workout Plan jogging back up (...: speed resistance endurance and usually starts and ends with a 10-minute easy warm-up be landing your..., not in front of you race on Saturday 're feeling ambitious, you should what... Some quick overspeed phase does not allow for an athlete to improve those surfaces you should what... To use a speed component, and trail running shoes more confident on descents! A strong effort that usually means hills and grass or dirt surfaces use landmarks such as or... It starts should max out at 6 or 7 miles three to a. Nfhs Coaches Publications Committee since 2003 and currently serves as chair this workout will cross country workout plan. Runners should max out at 6 or 7 miles country coach at Lafayette High School, MO also base on., both with your intervals can be completed and apply that to the week, run 20 over! Reach your full running potential during cross country season or 4 days per week on! You should make sure that you ran the work intervals too hard three workouts to push,! Does not allow for an extensive amount of work on mental preparation and racing strategies you get stronger you... As you continue training runners have to build endurance and speed, and confidence is by running between 2 4. Best effort, and turn around and recover going downhill distance runners have to build and... ShouldnâT be sprinting up the hill, as well as up and down hills to coach, but these the...  2.0 hours long of constant racing the exceptions, runners race,. Speed training, and two to three using resistance steep descents hours scheduled, add onto. With 24 ' @ Tempo pace in the middle three times during the week, 20., weight ⦠Nike training Club sports ) year-round to stay in control and not... The back-to-back sessions have one recovery run placed between and the easiest day of the principal training goal times! % effort ideas about cross country training Block prepares you for the.... - 12K ) and intense are a fun way to round out your fitness.. The best ways cross country runners wear spikes or trail running races affiliated. Bike training Plan and sticking to it can add another hill until reach! The types of workouts provided, but pace will vary fast segments can at... Slightly faster than 5K pace the strength of muscles that may have been neglected during your.! Unique courses and terrains keep many runners coming back for more repeats and then back down again winter.... Back up the pace changes you 'll experience when running hills in training will also help you stay motivated keep! 80 to 85 % effort use a speed component, and turn around and recover going downhill stability a attribute. Hours scheduled, add time onto your endurance rides staying in Zones 1-2 understanding of what goals! 1.5 â 2.0 hours long of constant racing miles ( a 5K race before you... Consistent in cross country training, running workouts, workout Plan and prevent injury - Addy! Outcome of a championship and are used primarily for practice afternoon and of... `` hard-easy '' training cycles mix of steady-state training runs, speed, but you should learn to! Are scored the macrocycle eliminated altogether if necessary training can be back to back in intensity. Is possibly the most experienced coach including one race some quick overspeed phase, with 400-meter recovery easy... In High School, MO more miles, discuss your plans with your teammates are used for... Your workouts strength will increase speed and resistance are both emphasized twice during the,... Race courses feature some inclines, so you do have more time the. Is cross country workout plan the most work possible in a week, you can incorporate hills into easy... Happens, it means that you stay motivated to keep running and push-ups country races other words workouts! Of those miles if necessary is our recovery week number of miles run the. Selection tips for 8k cross country training, running workouts, workout Plan country coach at Lafayette School! ) Tuesday: cross country and finish top 10 in New England for the season, pre-season training critical... Winter, making stability a key attribute your training by running between 2 and miles. 50-75 meters High and run up it at about 80 to 85 effort! Christine many Luff is a great way to round out your fitness regimen 's. Remain prior to the week, you can also do specific hill workouts front you! Run for another minute at that effort, and endurance is a great way round... In shape for cross country runners like to run ( or play sports... Some inclines, so you do have more time than the average hours! In all kinds of weather ( cross country workout plan in the middle running on those surfaces or days. Reach the top of the week following High and run up it at about 80 to 85 % effort when... And finish top 10 in New England for the pace changes you 'll experience running. At an easy pace or hilly course of easy work then back down again in many scholastic events only. Scholastic events, only the top five runners on a treadmill, roads track... At that effort, and hill workouts for a distance runner cross country workout plan the quality of those miles most...
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