Additionally, patience and confidence in your race strategy are key virtues. We saved those mostly for winter when the trails were covered in snow (but often, even that didnt stop us). WebParks Half Marathon named Best for Serious Athletes by Bethesda Magazine. WebMy mile and two mile training program is great for all track and cross country athletes of all abilities (including elite level athletes). Donate to Cross-Country For Youth Recent News. Magill agrees, saying that when your effort level is disrupted, calmly, and patiently climb back up on the horse. Sets/Reps: 212-15. And if you feel fast, youll run fast! By the end of the season, the difference is more like 30 to 40 seconds, indicating greatly increased proficiency in running downhill. The addition of a second race does not allow for an extensive amount of work on resistance, endurance or speed. WebAmgen. Hal has you covered, offering three levels for your next 8K. The San Luis Obispo chapter of the Asics Aggies Running Club uses several workouts to adapt to the ups and downs of cross-country. Home-Posts-Announcements-Cross Country Training. If running on an unmeasured course, you may need to simply run intuitively, about the time it would take you to cover a kilometer in a race. WebTraining Plan - General overview of the season by phases Phase 1 - General development of strength, mobility, endurance and basic technique Phase 2 - Development of specific fitness and advanced technical skills Phase 3 - Competition experience - the achievement of qualification times for the main competition The darker color cells represent my focus workouts, the non-shaded cells are for workouts that are at paces we have done in the past and from which we have progressed. He has Exceptional cross-cultural communication skills gained while working in over 5 countries. As you can see, there is nothing special about these workouts or their sequencing. All rights reserved. That to me is what makes a great team.. Once at the top, take a three- to five-minute recovery jog before heading back downhill, focusing on being fast and efficient. This workout is best run on trails, perhaps on sections of your home cross-country course if it is marked in kilometers. The hard-easy schedule is maintained with M-W-F being the primary hard days, followed by a long run on Saturday. In the second race, I was patient; I returned to the correct effort level, caught the leaders a mile later, and won the race., .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}7 Strategies for Building Endurance, Try This Partner Workout With Your Gym Buddy, A Bodyweight Workout to Harness Your Endurance, Why B+ Workouts Are Better Than A+ Workouts, Why You Should Be Training to Run Downhill, 4 Treadmill Workouts for All Your Run Goals, How Fitness Classes Can Boost Your Race Times, 7 Eccentric Quad Exercises to Prep for Downhills. 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. A tempo run in this program is a workout of 30 to 45 minutes, usually run on trails or in the woods so you have no reference to exactly how far or how fast you are running. Congrats to both races (pages 102-3)! In other words a lot of sacrifices were made to get close to my genetic potential! I firmly believe in starting from both ends, both endurance and speed, because both are used in races. WebA2zColleges provides Directory of womens sports - Cross Country Running Colleges, Admissions & Application information for all Top womens sports - Cross Country Running THE 14 By regularly tackling the sorts of rhythm breakers cross country throws at you, youll adapt and learn how to dole out the appropriate effort for the length of the race youre running. As she tried to catch her breath after getting beaten by athletes who werent recruited like she was, she realized she couldnt rely on her talent alone. Race Day! Focus more on how you feel at the end of each workout, not the numbers on your watch. They also engage the biceps. Youll need to reimagine what you think is possible. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon.com connects millions of runners to Hals books, training programs, and apps each year. When you see week after week how much youve committed to your team, it kind of fires you up, Phillips said. Hearst Magazine Media, Inc. All Rights Reserved. These training goals will differ from coach to coach, but for this discussion will include threeprincipal elements: SPEEDRESISTANCEENDURANCE. Sean O'Connor (or OC to his friends and if you bought this book count yourself among them), is a high school cross-country and track coach in St. Louis, Missouri. 6 Cross Country Tips to Maximize Training. 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. The Seminoles are ranked No. WORLDS BEST 5K WORKOUT After this buildup of workouts, youre ready to attack the ultimate 5K workout. Pick as your end goal for the tenth week the pace you ran 1,600 meters. At the top of the Run the uphill portion at race effort to build strength. At peak speed, you should be running somewhat slower than pace for a 10K run, although this recommendation may be somewhat meaningless to high school runners who rarely race beyond 5K. She runs these at a pace significantly faster than her target race effort, plus she is forced to slow into and accelerate out of each corner, learning the relatively quick 5 to 10 steps acceleration often needed to regain contact or establish position. Questions? Workout 2: This involves doing tempo runs that start with a gradual uphill for 800 meters, then turning around and running 800 meters downhill, and repeating the sequence for the length of your normal tempo run. Delivers core movement and sport specific skills training. Tasty Race: Aleesa Samuel Hurdles To 13.26 In 100mH Olivia Ekpone Feb 22, 2023. Phillips tracks each runners progress since their first day of freshman year, helping them set short-term and long-term goals and celebrating with them when they nail those goals. Sample workouts that demonstrate multi-element design include: To further prevent the onset of injury, it is wise to construct workouts in a 3-1 pattern of hard-easy microcycles, allowing one week of reduced intensity following three weeks of dynamic and serious training. Doing more than that or 16 miles total for an 80-mile week would be staggering. This has had the biggest impact on my program. For example, you do not want to run this workout and discover near the end that you are running the repeats slower than at the start, or that you need more rest during the interval between. 1:55 at a mostly easy effort. If you feel some or all of these workouts might help you as an individual and improve your performances, be diplomatic. A "must buy" for all high school distance coaches! Look at the types of workouts provided, but more importantly, look at the method used in their formulation. PM: 10 miles total. This plan is not available in the RunWithHal app, but you can still get the. Home-Posts-Announcements-Cross Country Training. Trying to maintain pace through constant changes of footing, elevation, and direction can cause a midrace tie-up thats painful to experience and can result in a placing far lower than your fitness merits. Saturday, the morning run is at the discretion of the coach depending upon whether the team or individual is more in need of resistance or a second shorter speed workout for leg speed. Mostly, have fun. Instead, just run morethan what youre currently doing. She told the team, Be all-in or just be done, she said. When Phillips arrived at FSU four years ago, the womens cross-country team was mostly separated by the scorers and the non-scorers. Whether you are on the track, field, turf, or court, CYUP has a program designed to optimize your athletic performance. Shop, by Sean O'Connor, Cross Country Coach at Lafayette High School, MO. How Much Rest Should You Take Between Intervals? Small and medium-sized enterprises ( SMEs) or small and medium-sized businesses ( SMBs) are businesses whose personnel and revenue numbers fall below certain limits. The longest I ever took off from running was two weeks. If that happens, you picked too ambitious a time goal for the workout. So the trick is to stop worrying about stride or pace. For example, put your watch on time of day so you cant see the mile splits and average pace. I barely finished 3 miles and then couldnt walk for a week. Wondering why trails are so beneficial? Part of the appeal of cross country is that most races take place in parks or on golf courses, places of peace and tranquility, most of which feature some slight to severe elevation gains and losses. Youll make your first cross country with an instructor, then on your own in a solo flight. Plus its on grass, similar to the courses found in California. Find an effort level that youre confident you can maintain, then make that your guide.. And it certainly wasnt just one week, month, season, or year that prepared me for this workload. Fostering a strong team culture is critical to Florida States development as a womens cross-country powerhouse. 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. Given the increased muscular strength needed for effective cross-country running, some supplementary work will help you train and race more effectively. Splits: 2:20, 2:19, 4:52, 4:49, 2:18, 2:18. I never knew exactly how long our Kilo Loop was. This program is designed for Novice runners, mostly first-timers, training for an 8K race. You should finish fatigued, but also refreshed. Featured. Do not read too much into the 300m jog recovery. WebMahteme has hand on experiences in strategic leadership, country and program strategy development, business development and resource mobilization in humanitarian and development context. Necessary cookies are absolutely essential for the website to function properly. Back-to-back workouts may be intense, but sufficient recovery must be given before and after the back-to-back sessions. Uneven terrain, soft dirt, thick grass, and mud all require additional energy to negotiate. During the early foundational training season, we were slowly building up the distance covered with our fartleks. 10 national ranking at Pre-Nationals in Terre Haute, Indiana, the rest of the team ran at the UAB Blazer Classic in Birmingham, Alabama, where they demolished the field to win with 32 points. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree. On her 200- to 400-meter grass intervals, June runs a square circuit. Plus, trail running is beneficial to practice focusing on where your feet are landing. Web8K Training. Congratulations to Conroy Zien & Sarah Day for being honored by RRCA for individuals who made significant contributions to the sport in 2022. Interval Training: (Scheduled for Tuesdays.) But in general, if you have the opportunity to train with your teammates instead of on your own, go with your teammates and follow your coachs workouts every time. There are runners who put any of my performances to great shame. This sample week is from October 3rd, 2005 October 9th, 2005 (or about the midway point of my senior-year cross country season). In the previous spreadsheet, notice that I have color coded the cells. They are a great way to develop strength and help our athletes develop proper running mechanics. Workout 3: This is a tempo run over rolling hills or on grass, dirt, or wood chip trailsanything but a flat, even asphalt surface. This website uses cookies to improve your experience while you navigate through the website. Ive fallen twice in masters national cross-country championship races, Magill says. Both progressions take the athlete from paces that are two race distances away to one race distance away. I stuck with it and also ran track. We usually build in two weeks off between seasons and then use cross training to slowly bring them back to running six days a week. If you love your GPS watch, then by all means keep using it. 1.2k@10k Pace // 4x1k@ 5k Goal Pace // 800m@2mi pace, 1.2k@10k Pace // 3x1k@ 5k Goal Pace // 2x800m@2mi pace, 2x1.2k@10k Pace // 2x1k@ 5k Goal Pace //2x800m@2mi pace, 2x1.2k@10k Pace // 1x1k@ 5k Goal Pace // 3x800m@2mi pace. In the weeks heading into her freshman year, she underestimated how much she needed to .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}train and didnt put in the hard miles necessary to properly prepare for the season. This website uses cookies to improve your experience. The Four Types of High School Cross Country Runners Coaching high school can be challenging. Cross country racing? Youll need to dedicate yourself to the goal of improvement requiring consistency (even when you dont want to train). Novice. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. The Six-Week Mountain Biking Training Plan. Always have, always will. I choose these variations mainly so that you speed train differently from week to week. And you cant do anything but go to the line with the confidence of Im a badass. WebThe Seminoles are ranked No. It is a simple progression that slowly transitions the athlete from the support paces of 10k and 2mi to their goal 5k pace. We'll assume you're ok with this, but you can opt-out if you wish. As Phillips described, the two groups were like oil and water that rarely mixed in training. The fresh legs and perceived-effort the athlete feels will keep his or her mentally and physically able to increase workloads after a period during which the body can more deeply recover. Our Mission Upcoming Races Save the date! Benefits of strength and weighttraining for distance runners The people that are willing to put up with that oftentimes are the ones that are most successful.". Cycling, swimming and strength training are good options they work other muscle groups For every runner on the team, Phillips maintains a written timeline of their season-by-season progression. Here are descriptions of the various training options in my Cross Country Training Program: Tempo Runs: (Scheduled for Mondays.) There are quite a few principles at work here that we can pull to benefit your training no matter what type of race youre training to run. Whatever your situation, train hard, but also easy, and have a great cross-country season in the fall. This is a summer cross country training plan for a 16:00-17:00 5k runner. In other cases, regional or state qualifying may be done through conference meets. But the best coaches dont ask their freshmen to train at this level. Rest can be an easy run of 30 minutes, or it can be a day when you do not run at all. You also have the option to opt-out of these cookies. And quite frankly you cant run hard seven days a week without risking injury or overtraining. He has served on the NFHS Coaches Publications Committee since 2003 and currently serves as chair. You can run faster as you adapt to the rhythm of interval training. During this time, you will notice training diverges from one focus workout a week into two since we are focusing on two different paces. Instead, the purpose of the workouts is to maintain the 5k pace workouts while working on feeling the rhythm of this race. If your pace lags and you have to walk in the last few miles, you obviously ran the early miles too fast. Each coach must take the understanding of what training can be completed and apply that to the performance schedule of the program. This post is not to highlight my big workout or high weekly mileage. This gives the athletes an easy-to-understand purpose of each workout as well as preparing them for the race conditions they are going to face at the end of the season. You could start with a skills gap analysis. Sean took the cross-country program at Lafayette High from mediocre to meteoric and the schools first state title in just four seasons. WebThe cross country phase of training lets you step (or fly) outside the comfort zone of your home airport and experience landings and take-offs at other airports. Do this at least every other day from the general preparation period through the pre-competition period. The idea is not to run the downhill as fast as possibleinstead it is to run fast, but controlled.Over the course of a few weeks of doing these, the times on the uphill sections improve steadily, as expected, but most people see a dramatic improvement on the downhill sections. Probably about 16 miles total for the long run. As you move back in the pack, the slowing into each obstacle is more severe as a greater number of people attempt to negotiate the obstacle. PM: 11 miles total. This effort is plenty fast enough to improve her mechanics, efficiency, speed, and strength such that she can establish a solid position for herself the first 200 to 300 meters of a race and be able to settle into the race without undue stress or strain. Aerobic 6mi Fartlek with 90s on, 90s off 5mi Fartlek with 90s on, 90s off 4mi Fartlek with 90s on, 90s off 3mi Fartlek with 90s on, 90s off 2mi Fartlek with 90s on, 90s off 1mi Fartlek with 90s on, 90s off, Speed 6x400m@1mi 5x400m@1mi 4x400m@1mi 3x400m@1mi 2x400m@1mi 400m@1mi. For example, when the top seven competed for a fifth-place finish and earned a breakthrough No. In many circumstances, conference or regional meets have no bearing upon the outcome of a championship and are used primarily for practice. Learn to use interval training as the key to cross-country success. WebSohail has Visited United States of America under the International Visitor Leadership Program, Which is the U.S. Department of States premier professional exchange program. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. My college coach assigned easy runs as follows: Run 80 minutes easy today., If we asked how fast we were supposed to run, he told us easy.. Do 3 to 6 repeats, depending on your weekly mileage. Come join Bellevue Youth Sports outdoor running program by registering here or use the workouts below while exploring trails within Bellevues Park system. View our. The athlete reaches Monday well rested from the Saturday afternoon and Sunday of easy work. Assistant Coach position reports to Head Coach. The program ends in the tenth week with a cross-country race, assuming that to be the first race of your season. WebThe Red Cross lifeguarding manual is one part of our program and does not by itself, deliver complete and comprehensive training. 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. But that led me to consistently run too much, too soon, too fast before I was ready. Youll make your first This was great at getting kids in shape, but not great at preparing them for the race demands they would encounter during the season. I usually start with something like 6x1k @5k goal pace with 300m jog recovery. Research has As you can see, the race did not go well. At the beginning of each week, I will take a look at what I am trying to accomplish and determine how to fit as much of it as I can into the week's training. When she took over the program, the coach implemented a different approachone that focused on bringing all of the runners together for every training session. Provides sports activity supervision, training and coaching to student athletes or as assigned by the Head Coach. This phase has a slightly different purpose than the other phases. When I was coaching the high school team in Michigan City, Indiana, we went to a nearby woods that contained a circular loop that was about 1,000 meters long. Once they have started running five to six days a week consistently, then workouts start to be added to the training mix. Do you need to be in the lead at the first turn? For the intervals, jog 400 meters at a fairly fast pace. We earn a commission for products purchased through some links in this article. More important than the number of miles run is the quality of those miles. WebWelcome to MCRRC! This is where the proverbial art of coaching comes into play. WebI started running cross country in 1998 as a freshman in high school. Once I have all the progressions calculated for each phase of training, I put them all together in a spreadsheet. Whereas, for most runners, track and road races are largely dictated by pace, cross-country racing is largely dictated by effort. 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. Whether youre signed up for a cross-country race, aim to conquer It is the interval between the fast repeats that gives this workout its name. WebThe routine consists of 20 body weight squats, rest 30 seconds, 20 split leg lunges (10 on each side), rest 30 seconds, and then 10 body weight squats ending each with a double leg jump. I was clearly tired from that workout the previous Wednesday, too. But use it in such a way that helps accomplish the goals of the run rather than being a distraction. And youll need to remember that the destination is not nearly as much fun as the journey. And particularly during my senior year, when I won the Most Improved award: A post shared by Jason Fitzgerald (@jasonfitz1) on Mar 9, 2017 at 1:36pm PST. Run by feel and you can look at the splits later. We also use third-party cookies that help us analyze and understand how you use this website. Magill offers the following exercise to address all these areas: Ill lie on my back, hold up one leg, and draw the alphabet with my foot to reintegrate all the muscles in my lower legs to better handle the uneven terrain of cross country, he says. Thus in ten weeks, Id like you to improve about 5 seconds per 400, but be conservative; I would rather have you run too slow a pace than too fast a one. Notice I said about to give you some leeway. And we didnt discriminate; we loved all types of trail running: There were only a few loops that we ran that were primarily on the roads. Workouts are age and experience appropriate and provide both short and long-distance workouts to Kids running cross country is one of the most basic forms of kids sports. Its a universal principle that will helpeveryrunner race faster and better achieve their potential. Before I started building workouts into the offseason, all we would do is run easy mileage. Those conferences that use duals and tri-meets as scored elements of a championship season obviously place more competitive stress on the athlete and require careful and individual planning on the part of the coach. Intelligent coaches usually spend two or three years gradually building runners up where they can tolerate this training load. Is disrupted, calmly, and have a great cross-country season in the last few miles, obviously... Comes into play, for most runners, mostly first-timers, training and coaching to student athletes or as by! Bethesda Magazine I put them all together in a solo flight absolutely essential for the intervals, jog 400 at... A 16:00-17:00 5k runner Sarah day for being honored by RRCA for individuals made... Were slowly building up cross country training program distance covered with our fartleks is largely dictated by pace, racing... Athletes by Bethesda Magazine be staggering to function properly, youll run fast purpose than the number miles! Website to function properly through some links in this article help us and! Being the primary hard days, followed by a long run on trails, perhaps on sections of your cross-country! The primary hard days, followed by a long run on Saturday few miles, you picked too a. Portion at race effort to build strength consistently run too much, fast. Week to week communication skills gained while working in over 5 countries and if you feel fast, run! Or pace to remember that the destination is not nearly as much fun the. Remember that the destination is not available in the fall largely dictated by effort this but! Training goals will differ from coach to coach, but for this discussion will include threeprincipal elements: SPEEDRESISTANCEENDURANCE using. Use the workouts is to maintain the 5k pace, June runs square... Training can be completed and apply that to the courses found in California turn... Water that rarely mixed in training than the other phases after this buildup of workouts,! To dedicate yourself to the rhythm of interval training are largely dictated pace! Third-Party cookies that help us analyze and understand how you use this website uses cookies to improve your experience you. Like oil and water that rarely mixed in training solo flight use the workouts below exploring. Of your home cross-country course if it cross country training program a simple progression that slowly transitions athlete!, 4:49, 2:18 worrying about stride or pace all together in a solo flight goals. Of a championship and are used primarily for practice their freshmen to train.... Several workouts to adapt to the goal of improvement requiring consistency ( even when you dont want train., followed by a long run even that didnt stop us ) instead, just run morethan what currently. Of a championship and are used in races at FSU four years ago, the race not. A spreadsheet line with the confidence of Im a badass webi started five! It cross country training program such a way that helps accomplish the goals of the Asics Aggies running Club several... Wednesday, too than being a distraction focus more on how you feel some or of! Well rested from the general preparation period through the website to function properly a. Options in my Cross Country coach at Lafayette high school total for the,! Important than the number of miles run is the quality of those miles for effective cross-country running, some work. Done, she said in other cases, regional or state qualifying may be intense, but sufficient must! Indicating greatly increased proficiency in running downhill some leeway a fairly fast pace critical to Florida States as... Coach, but you can run faster as you can see, the womens cross-country powerhouse purpose than other., because both are used primarily for practice in their formulation endurance or speed regional meets have bearing! Picked too ambitious a time goal for the tenth week the pace you ran 1,600 meters you see week week... Total for an 80-mile week would be staggering to use interval training as the journey join Youth. Once I have all the progressions calculated for each phase of training, I put them together... Give you some leeway grass intervals, jog 400 meters at a fairly fast pace sessions one! The best coaches dont ask their freshmen to train at this level uneven terrain, dirt! Two race distances away to one race distance away goal pace with 300m recovery! For Serious athletes by Bethesda Magazine the pace you might run a meter... Marked in kilometers just be done, she said followed by a long run and does not allow an! Of workouts provided, but you can still get the, offering three levels your. Do you need to dedicate yourself to the goal of improvement requiring consistency ( even when see! Made significant contributions to the courses found in California do you need to be first... Is best run on Saturday to dedicate yourself to the courses found in.. Years ago, the two groups were like oil and water that rarely mixed in training your effort is! Is the quality of those miles through conference meets or as assigned by the end of workout... My big workout or high weekly mileage chapter of the Asics Aggies running Club uses several to. How you feel at the pace you might run a 5,000 meter or... Fun as the journey to their goal 5k pace cross country training program while working on the... Up the distance covered with our fartleks watch on time of day you! Notice that I have all the progressions calculated for each phase of training I. For being honored by RRCA for individuals who made significant contributions to the ups and of. Covered, offering three levels for your next 8K buy '' for all high school can be.. Where they can tolerate this training load three levels for your next 8K of what training can be and! Phillips described, the purpose of the workouts is to stop worrying stride. Resistance, cross country training program or speed also easy, and patiently climb back up on the,. 16 miles total for an 80-mile week would be staggering strong team culture is to! Completed and apply that to the line with the confidence of cross country training program a badass to adapt to the and. This race commission for products purchased through some links in this article the back-to-back sessions have one run... Monday well rested from the support paces of 10k and 2mi to their goal pace... Fast before I was clearly tired from that workout the previous spreadsheet, notice that I color. You might run a 5,000 meter race or from this tree to that.. This at least every other day from the general preparation period through the pre-competition period Publications Committee 2003. Then on your own in a solo flight the long run the reaches!, when the top of the season, we were slowly building the! Few miles, you obviously ran cross country training program early foundational training season, we were slowly building the! You 're ok with this, but for this discussion will include threeprincipal elements: SPEEDRESISTANCEENDURANCE in snow ( often... Training as the key to cross-country success cross-country running, some supplementary work will help you as individual... Key to cross-country success will differ from coach to coach, but you can at! Adapt to the ups and downs of cross-country race faster and better achieve their potential race or from tree. Is best run on Saturday speed or at the pace you might run a 5,000 race... Miles total for an 8K race race did not go well you as an individual and improve your experience you! Is more like 30 to 40 seconds, indicating greatly increased proficiency running., turf, or it can be a day when you see week after week how much youve to... Ends in the fall with something like 6x1k @ 5k goal pace with 300m jog recovery Serious athletes by Magazine... Race distances away to one race distance away both are used in races without risking injury overtraining. The season, we were slowly building up the distance covered with our fartleks fifth-place. Or at the top seven competed for a 16:00-17:00 5k runner the hard-easy schedule maintained... Paces of 10k and 2mi to their goal 5k pace use the cross country training program is to stop worrying about or... Tired from that workout the previous spreadsheet, notice that I have color coded the cells average pace,! Strength needed for effective cross-country running, some supplementary work will help you as an individual and your! Hard days, followed by a long run on trails, perhaps on sections of your season to build.. For winter when the top seven competed for a 16:00-17:00 5k runner phase of training, I put all! We also use third-party cookies that help us analyze and understand how you feel some or all of these might! Quite frankly you cant run hard seven days a week consistently, then workouts start to be the turn... 300M jog recovery you need to reimagine what you think is possible tired. The horse during the early miles too fast running is beneficial to practice focusing where..., Cross Country coach at Lafayette high school can be challenging requiring consistency ( when. Last few miles, you picked too ambitious a time goal for the long run options in my Cross runners! Covered in snow ( but often, even that didnt stop us.. Simple progression that slowly transitions the athlete from paces that are two race distances to! Pace workouts while working on feeling the rhythm of this race running Club uses several to! At race effort to build strength is the quality of those miles ran 1,600 meters a slightly purpose! As the key to cross-country success the destination is not available in the tenth week a! Opt-Out if you feel some or all of these workouts might help you as an and... Support paces of 10k and 2mi to their goal 5k pace workouts while working in over 5..