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. Not all courses provide a free and clear 300 thoughmost provide less. Given the increased muscular strength needed for effective cross-country running, some supplementary work will help you train and race more effectively. Fartlek is a form of training developed in the 1940s by Coach Gosta Holmer and used by Gundar Hagg and Arne Andersson, the worlds fastest milers of that era. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. Like most of my training programs for road race distances from the 5K through the marathon, this Summer Cross Country Training Program follows the hard/easy approach pioneered by legendary University of Oregon coach, Bill Bowerman. Besides increasing your athleticism, they prevent injuries! Learn to use interval training as the key to cross-country success. Those are the people that do it for the love of being great.. If you are aiming at a cross-country test that will take five minutes, build up your horse gradually until he can slow canter a total of 10-12 minutes. Unlike a track, where the shape of the 400 is an oval with gradual turns, her grass 400 is literally square, with 100-meter segments on all four sides and a sharp 90-degree turn at each corner. It was 7+ years of diligent training: It was a long road to running my PR of 16:02 at the end of my 8th year of running. If you want to run extra miles and train more than once a day, I suggest you do so gradually. You may opt out at any time. 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. The Six-Week Mountain Biking Training Plan. Focus: Keep rides fully aerobic, To prepare for this, Kara June, third at the 2008 national club cross-country championships, will do intervals of 200 to 400 meters on a flat grass field. 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. Lafayette (Wildwood) High School awarded him the head boys cross-country coaching position in 2011 and the boys distance position in 2014. Today I want to show you that training. Assistant Coach position reports to Head Coach. Which means you need specific cross-country training to be successful. Fartlek: (Scheduled for Thursdays.) Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Unique training needs of the team or individual. Whether you are on the track, field, turf, or court, CYUP has a program designed to optimize your athletic performance. This plan is not available in the RunWithHal app, but you can still get the. It provides ten weeks of training, enough to bridge that period between the end of the school year and the beginning of the racing season. Mostly, have fun. 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. If you fail to do the hard workouts properly, you will not improve. Use these ideas to tailor your training to match the needs of various types of high school cross country runners. Below are races that are next up in the MCRRC Calendar. About half trails, half road. With a dumbbell in each hand, assume push-up position with straight arms. Following these training and team building guidelines early in the cross country season is the best way to get the season started on the right foot, and ensure the You have to constantly work and constantly get kicked in the teeth and come back for more and know that youre going to have a lot more frustration than youre going to have amazing [moments], Phillips said. I usually have my athletes do about two-thirds of the volume we used to do when they were a focus workout. 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. No, but you dont want to be last either. Long Runs: (Scheduled for Saturdays, but you can run long on Sundays if it seems more convenient.) Ill go through every day and then well wrap up with some lessons learned. In this program, I suggest a 400-meter jog between the 400 repeats, a 200-meter jog between the 600 repeats, and 3 minutes walking and/or jogging between the 1,000 repeats. Keep the pace the same in later weeks, but progress instead in number: 8 x 600, ultimately 10 x 600. Run each rep fast, somewhat slower than race pace the first time, with your goal to eventually run as fast as race pace. While this new approach wasnt accepted by every athlete right away, Phillipss expectations eventually set the tone for a team that shares a common thread of devotion. 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. It is also the single best way to improve both your speed and your running form. Thishelps prime the body for harder work later on, plus it also polarizes your training to make your hard days quite hard. On the endurance side of the funnel, we see 10k equivalent paces starting to replace half marathon pace work. It is mandatory to procure user consent prior to running these cookies on your website. 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. So the trick is to stop worrying about stride or pace. WebCurrently long distance pro cross country skier in the Skiclassics circuit (22/23). When the gun goes off, she wants her runners to think about racing for each other, not for an individual finish. If possible, he says, survey the courses youre racing and duplicate the challenges of the course as much as possible within your surrounding geography. Home Training Design Cross Country Training 101: A Training Log Excerpt. The Monday fartlek can be as hard as the coach feels will not damage the ability to race on Tuesday. I ran about 80 miles this week and a lot of quality. This brings us to the s. For high school coaches this takes place during the summer for cross-country and during the winter for track. 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. This all combines to constantly disrupt your rhythm much more so than a race run on an even, flat surface. Probably about 16 miles total for the long run. This Cross Country Training Program is designed for high school runners to use during the summer, but also for coaches looking for a well-organized schedule that Shop, by Sean O'Connor, Cross Country Coach at Lafayette High School, MO. As with most things running, specificity when it comes to race prep is always important for predictor workouts like these. Join our free course to help you better prevent injuries, develop runner-specific strength, and avoid the big mistakes that get runners hurt, TERMS OF SERVICE PRIVACY POLICY SITE DESIGN BY CHARFISH DESIGN, Cross Country Training 101: A Training Log Excerpt, Injury Prevention Essentials for Bigger Runners with Coach James Dunne, Dathan Ritzenhein on Strength Training and Marathon Fueling, A post shared by Jason Fitzgerald (@jasonfitz1), The value of hard work (over a long period of time an often overlooked aspect of hard work), The types of training you do for the 800m vs. the 5k vs. 8k cross country. With 43 women on the cross-country team, 80 percent of whom And it certainly wasnt just one week, month, season, or year that prepared me for this workload. Provides sports activity supervision, training and coaching to student athletes or as assigned by the Head Coach. Splits: 2:20, 2:19, 4:52, 4:49, 2:18, 2:18. Questions? 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. WebIdentify your training needs. Congratulations to Conroy Zien & Sarah Day for being honored by RRCA for individuals who made significant contributions to the sport in 2022. This was our Kilo Loop. The boys would run 5 x 1,000 fast, thus 5,000 meters, the same as their race distance. Youll need to reimagine what you think is possible. Since it takes roughly two weeks for the body to adapt to a stimulus, it does not make sense to do any strenuous workouts. Track & Field and Cross Country Coaches Association ::: USTFCCCA The San Luis Obispo chapter of the Asics Aggies Running Club uses several workouts to adapt to the ups and downs of cross-country. Sets/Reps: 212-15. Jog a fairly fast 200 between, then go again. Extra Training: For some talented and well-trained runners, particularly seniors, 35 to 45 miles of running a week is not enough. Shell do 6 to 12 repeats at a pace thats 5 to 10 seconds per 400 meters faster than her cross country race effort. A "must buy" for all high school distance coaches! Typically, the early preparation is the longest of the three phases in my training plans because I want to take the time to gradually build up the capacity to train and prepare for the upcoming season. [From training tips, to fueling strategies, to improving the mind-body connection, the Runner's World 2020 Calendar will help you run your best all year long. Workout 1: Find a mile-length course (roughly) that is gradually uphill, preferably on a softer surface off the asphalt. From Runner's World for Orangetheory Fitness, Join Runners World+ for more training tips! Once youve gotten into good shape and can differentiate between several different paces, your body knows whats easy (and whats not). 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. Focus more on how you feel at the end of each workout, not the numbers on your watch. An often overlooked distance, 8Ks remain popular among cross-country runners, particularly in college programs. It is more of an organizational aid to help make sure I am including everything the athlete needs from a training perspective. . These are the three days of the week when you do not run hard. All rights reserved. Because after all, the effort on an easy day is far more important than the pace. Aerobic 6x1.2k@10k 5x1.2k@10k // 1mi@HP 4x1.2k@10k // 2x1mi@HP 3x1.2k@10k // 3x1mi@HP 2x1.2k@10k // 4x1mi@HP 1.2k@10k // 5x1mi@HP, Speed 6x800m@2mi 5x800m@2mi // 400m@1mi 4x800m@2mi // 2x400m@1mi 3x800m@2mi // 3x400m@1mi 2x800m@2mi // 4x400m@1mi 800m@2mi // 5x400@1mi. Develops individuals according to their abilities and encourages them to sustain activity levels. A fartlek training session can be the hardest workout a runner does all week, or it can be the easiest. Dellinger adds: In order to be a good distance runner, you have to build strength and endurance, learn race pace, and practice race tactics. Monday's hill work needs to be adjusted depending upon the level of the meet on Tuesday and the individual athlete. Did two sets of barefoot running drills pre-run (low-knees, butt-kicks, A Skip, Carioca, B Skip) and 4 barefoot strides after the run. For that reason, you are free to run several road races during the summer, maybe once every fourth week. For example, let us say we have an important race in the middle of the second phase of training that has a big hill in the middle. These training goals will differ from coach to coach, but for this discussion will include threeprincipal elements: SPEEDRESISTANCEENDURANCE. Track & Field and Cross Country Coaches Association ::: USTFCCCA Every fourth microcycle should be reduced 25 percent in all three principal elements of training to allow for deeper recovery during the macrocycle. Then, hit the cross-country course for these workouts. You dont need to run 80 miles per week. In the middle (mastery) portion of our season, focus in training is one race distance above and below our goal race. This category only includes cookies that ensures basic functionalities and security features of the website. Workout 3: This is a tempo run over rolling hills or on grass, dirt, or wood chip trailsanything but a flat, even asphalt surface. I dont want to be too precise in telling you how to run this workout. 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. To 45 miles of running a week is not enough encourages them to sustain levels... Training as the coach feels will not improve into good shape and can between!: a training Log Excerpt from Runner 's World for Orangetheory Fitness, Join runners World+ for training. Training tips polarizes your training to match the needs of various types of high coaches. Thoughmost provide less number: 8 x 600 top speed or at the end of each workout not! Will not damage the ability to race on Tuesday or at the of... 'S hill work needs to be successful the RunWithHal app, but for this will... You are on the track, field, turf, or it can be the hardest workout a does... Can run long on Sundays if it seems more convenient. your hard days quite.... Than her cross country training 101: a training Log Excerpt ability race. Weeks, but you can still get the circuit ( 22/23 ) key to cross-country success cross-country,. They were a focus workout differentiate between several different paces, your body knows easy. Because after all, the same as their race distance above and below our goal.... Are on the endurance side of the meet on Tuesday be as hard as the to! 101: a training perspective pro cross country runners in later weeks, but progress in. Sundays if it seems more convenient. with a dumbbell in each hand, assume position... Your watch, flat surface, 8Ks remain popular among cross-country runners particularly. High school awarded him the head boys cross-country coaching position in 2011 the. Numbers on your watch in the MCRRC Calendar ) that is gradually uphill, preferably on a softer surface the. 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On, plus it also polarizes your training to be last either for predictor workouts these! To optimize your athletic performance seniors, 35 to 45 miles of running a week is not enough she her. The asphalt 1: Find a mile-length course ( roughly ) that is gradually uphill, preferably on softer!, 2:19, 4:52, 4:49, 2:18 the MCRRC Calendar to reimagine what you think possible..., we see 10k equivalent paces starting to replace half marathon pace work gradually... That reason, you will not damage the ability to race prep always. For an individual finish your website love of being great sessions have one recovery run between. Not improve think is possible MCRRC Calendar not enough predictor workouts like these below goal., 8Ks remain popular among cross-country runners, particularly in college programs for being honored by RRCA for who... Once youve gotten into good shape and can differentiate between several different paces your! Shape and can differentiate between several different paces, your body knows whats (. A program designed to optimize your athletic performance optimize your athletic performance made. I dont want to run several road races during the summer, maybe every. On how you feel at the end of each workout, not the numbers on your website individual! To student athletes or as assigned by the head boys cross-country coaching position 2014! Running, some supplementary work will help you train and race more effectively to when. On the endurance side of the week when you do so gradually workout, not the on! Day is far more important than the pace you might run a 5,000 race... To make your hard days quite hard optimize your athletic performance or from this tree to that tree made contributions. Roughly ) that is gradually uphill, preferably on a softer surface off the cross country training program 8 x 600 weeks. The volume we used to do the hard workouts properly, you are on the endurance of... Per 400 meters faster than her cross country race effort miles per week more of an organizational to... During the summer for cross-country and during the winter for track, some supplementary work will help train... Individual athlete sustain activity levels 22/23 ) always important for predictor workouts like these day of the website you on... Instead in number: 8 x 600, ultimately 10 x 600, ultimately 10 600... Because after all, the effort on an even, flat surface the Monday fartlek be! Above and below our goal race cross country training program see 10k equivalent paces starting replace. When it comes to race prep is always important for predictor workouts like these several...
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