Cross Country: Sample Week Monday: Pre-race day (easy jog, a few strides) Tuesday: Cross Country Meet! After Tuesday, the next intensive work is Thursday with short leg speed work, done precisely between the two racing efforts during the microcycle. Warm up with 1 to 3 miles of easy jogging. That usually means hills and grass or dirt surfaces. How to do it:Â Start with a 10-minute easy warm-up. Races are relatively short (between 5K - 12K) and intense. 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You can talk to your coach and the running store staff about what they recommend for you. 3.) 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 treadmill running is OK, but itâs better to run outside, especially on dirt paths, trails, and other surfaces that are similar to the typical cross country course. Start Building Your Plan Get fast and stay fast, lap after lap. Theyâll also help you sharpen your racing and pacing skills. Both races are included as speed-oriented. Workout structuring is a function of creativity, exercise physiology and experience as it relates to the individual needs of the program and the athlete. Pace is also less important and consistent in cross country. The Cross Country Training Block prepares you for the unrelenting nature of an Olympic distance XC MTB race. 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. Every fourth microcycle should be reduced 25 percent in all three principal elements of training to allow for deeper recovery during the macrocycle. Jeff Arbogast has been the boys and girls cross country coach at Bingham High School in South Jordan, Utah, for the past 31 years and the boys and girls track teams for 29 years. If you're feeling ambitious, you can also increase the number of push-ups. 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. 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. Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. The addition of a second race does not allow for an extensive amount of work on resistance, endurance or speed. The rest of the ladder goes like this: Interval workouts are a great way to build speed, endurance, strength, and get your legs used to a faster turnover. workouts and 8k cross country races. 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. Sign up and become a better runner today! Your pace for your fast segments can be at top speed or at your 5K pace. Evaluate principal training goals of your program, your competitive schedules, your long-range goals, and then schedule yourworkouts in order not to waste a minute! Maintaining flexibility and core strength will increase speed and prevent injury. Each week, you can add another hill until you reach 10 repeats. It all starts with developing a mountain bike training plan and sticking to it. If youâre unable to train with your cross country team during the summer, look for a local running group that you can run with. Try to push yourself during the hard intervals, as if you're in your final kick and trying to beat an opponent to the finish line. Do 6 to 10 repeats. These hill repeats can help you prepare for the pace changes you'll experience when running hills during a cross country race. If youâve never done a 5K race before, you should learnÂ what to expect. For your recovery intervals, go at an easy pace, which means a slow jog or walking: Finishing kick intervals: Start with two 800-meter intervals at your 5K pace, with 400-meter recovery (at easy pace) in between. The hard-easy schedule is maintained with M-W-F being the primary hard days, followed by a long run on Saturday. These cross training workouts help maintain cardiovascular fitness and even increase the strength of muscles that may have been neglected during your training. You can do this workout on a treadmill, roads, track, or trails. follow the schedule below, but for a for a 20 mile 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. The training plan has been designed for the average cyclist who doesnât have 25-30 hours a week to train. Copyright © 2020 NFHS. Try not to compare yourself to other runners. Take a couple days off, then run whatever you feel like, something non-stressful, and not very much of â¦ 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. Longer periods of several microcycles without competitive interruption are the best way for an athlete to improve. Think of it as the glue that allows you to hold your technique together and apply your upper and lower body strength to propel you down the track. Some cross-country courses are pancake-flat, but these are the exceptions. I still . 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. How to do it: Start with a 10-minute warm-up at an easy pace. Fartleks are great training for cross country runners because they teach you how to surge during a race or fight off an opponent whoâs trying to make a move on you. How to do it: Start with a 10-minute easy warm-up. Some advanced runners may run up to 10 miles at a time in training, but most really donât need to run more than that. Then, jog downhill. So is the ability to run fast. Here are some speed workouts to try. The reason I start with this is that every workout we do throughout the entire season is â¦ There's no running circles around a track in cross country runningâthe unique courses and terrains keep many runners coming back for more. By following training requirements, the coach has a framework under which he or she can structure the week according to: As we look at the following sample sets of workouts, the individual coach will need to always evaluate the structure according to the individual needs of the team. Repeat that sequence (including the pushups!) There are age-groups xc races, but rarely are they the main focus. At this point, itâs also safe to add some speed work and hill training 1 or 2 days a weekÂ (just don't do speed work 2 days in a row). If you do have more time than the average 12-15 hours scheduled, add time onto your endurance rides staying in Zones 1-2. If you started 3 weeks ago, this next week is our recovery week. These rides should feel âeasyâ! They are held in all kinds of weather (usually in the fall and even through the winter). Aug 18, 2020 - Explore Addy G's board "Cross Country Training" on Pinterest. In many circumstances, conference or regional meets have no bearing upon the outcome of a championship and are used primarily for practice. Each coach must take the understanding of what training can be completed and apply that to the performance schedule of the program. Depending upon local culture, the Sunday runs may be eliminated altogether if necessary. In other words, workouts can be back to back in hard intensity within one microcycle as long as the principal elements change focus. Hill Repeats With Push-Ups. This hill workout is excellent for strengthening and conditioning, as it combines hill running and push-ups. General workout planning should use the "hard-easy" training cycles. The injuries started immediately. Races for middle-school runners are usually 1.5 to 2 miles. Most cross country race courses feature some inclines, so running hills in training will also help you sharpen your racing skills. The training plan is mostly easy aerobic runsâlots of miles at a conversational paceâwith some hill-specific training peppered in. Ladder workouts are a fun way to pick up the pace. For those that are starting this week, run 20 miles over 5 days and cross train 1 day. Summer training is essential to cross country success. At the top of the hill, do 10 push-ups. All of these possibilities affect how seriously a coach approaches a weekly lower-level meet. All rights reserved. To recap training requirements: General workout planning should use the "hard-easy" training cycles. For your longest run of the week, most runners should max out at 6 or 7 miles. The Monday fartlek can be as hard as the coach feels will not damage the ability to race on Tuesday. Start your training by running between 2 and 4 miles about 3 or 4 days per week. He has served on the NFHS Coaches Publications Committee since 2003 and currently serves as chair. Cross Country Workout Plan If you have not started to train for cross country, now is the time to start! 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. Because of the uneven terrain, cross country running requires a different technique than running on a track or road. 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. It's important to build endurance and speed, but also practice running on uneven surfaces as well as up and down hills. 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. Tackle Dirt, Grass, and Mud Distance runners have to build strength and endurance, as well as work on mental preparation and racing strategies. Then pick it up to slightly faster than 5K pace for one minute, followed by one minute of easy jog recovery. Is our recovery week strength is also of great importance to endurance.! Means that you stay motivated to keep running and make you a stronger and. 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