I dedicated nearly all of my energy to the specific task of improving my speed over every race distance. 6. 5 x 1,000: Run this workout in the weeks after you run the interval 400s: the second, fifth and eighth weeks of the program. Unfortunately, I dont have any other mile splits. Then, hit the cross-country course for these workouts. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. They could be up a hill or down a hill or on the flat. I will then go through and fill that in every other week. The addition of a second race does not allow for an extensive amount of work on resistance, endurance or speed. Push-Up-to-Row. Both races are included as speed-oriented. Be cautious. The Four Types of High School Cross Country Runners Coaching high school can be challenging. Running over a variety of surfacesfrom dirt and grass to mud and asphalt to gravel and everything in-betweenyoull find sharp turns, short steep hills, long cambered sections, logs to jump, creeks to cross, and bridges to negotiate. WebU.S. Ill go through every day and then well wrap up with some lessons learned. Hearst Magazine Media, Inc. All Rights Reserved. Contact Reggie McAfee at crosscountryforyouth@gmail.com to find out about the benefits of becoming a sponsor for our program. 2021 - Present2 years. Others run free off-season. If youre hoping to see just how fast you can run, youll need to progressively increase your workload over the months and years. OC began coaching distance runners in 2005 as an assistant at Pattonville High School. 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. A fartlek run in this program is a workout of anywhere from 30 to 45 minutes that involves constant changes of pace at different distances. My expectation always is, I dont care where we are, who is running, youre here to win and youre here to be the best that you can be, she said. It is also when most athletes will find the most improvements. California, United States. Each coach must take the understanding of what training can be completed and apply that to the performance schedule of the program. Over time, the group has become one of the deepest squads in program history, with 2019 season victories at the Covered Bridge Open (20 points), UAH Charger Open (24 points), and UAB Blazer Classic (32 points) as well as top five finishes at the Joe Piane Notre Dame Invitational (third with 129 points), the Pre-National Invitational (fifth with 204 points), and the ACC Championships (second with 76 points). If possible, he says, survey the courses youre racing and duplicate the challenges of the course as much as possible within your surrounding geography. Back-to-back workouts may be intense, but sufficient recovery must be given before and after the back-to-back sessions. I stuck with it and also ran track. With 43 women on the cross-country team, 80 percent of whom are walk-ons, Phillips is developing a group with a wide range of talent thats twice the size of most Division 1 programs. Even on the rare occasions that theyre available, mile splits are mostly meaningless in cross-country. Just do some barefoot strides instead for the same benefits without the higher risk of getting hurt. 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.. And in doing that, I trained as hard as I could manage given my own personal constraints. Walk-on runners such as Sarah Myers, who arrived on campus with a 5K PR of 22:50 and dropped her time to 18:29 in October, have improved dramatically under Phillipss guidance. I choose these variations mainly so that you speed train differently from week to week. Start out by doing double workouts on three days a week, the days on which you have easy runs scheduled. You want to recover between repeats, but not recover too much. Long Runs: (Scheduled for Saturdays, but you can run long on Sundays if it seems more convenient.) While I know there are many coaches who are leery of becoming a spreadsheet coach, I like them as a graphical organizer for an entire seasons worth of training. Some riders end up looking into getting some coaching by the time they are talking these big 75 mile races but leave that for another time. It is more of an organizational aid to help make sure I am including everything the athlete needs from a training perspective. THE 14 Some winning coaches push their runners in double workouts to 100 weekly miles, even offering T-shirts for those running 1,000 miles during the summer. If athletes are not running in the offseason, then they are not going to reach their full potential. Workout 1: Find a mile-length course (roughly) that is gradually uphill, preferably on a softer surface off the asphalt. Speaking of maintenance workouts, it is now time to go back and fill that in. Successfully training for cross country follows the same basic training guidelines used when preparing for road races or long track events. The Monday fartlek can be as hard as the coach feels will not damage the ability to race on Tuesday. It was thetime of my life and the most instructive experience of my life, teaching me: For a large chunk of my life, my singular goal was to run fast. Im going to get this shit done.. .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. WebCross country training can be rather complicated and confusing for a coach just getting started in the profession. In terms of a percentage, thats 15% of my total volume which fits very well with Matt Fitzgeralds 80/20 concept. WebThe Seminoles are ranked No. How many miles do you need to run a week to achieve success? Back-to-back intense workouts should never include more than two of the principal training elements. Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. Once the mile intervals at HP have been phased out, I will put maintenance versions of those workouts in the open weeks. 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. Workout structuring is a function of creativity, exercise physiology and experience as it relates to the individual needs of the program and the athlete. 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. Mileage totals for this microcycle are from 45-58. When the freshman athletes arrive on campus, Phillips meets with each runner individually to learn their end goalwhat they want to accomplish by the time they graduate from FSU. Before I started building workouts into the offseason, all we would do is run easy mileage. So the trick is to stop worrying about stride or pace. WebA2zColleges provides Directory of womens sports - Cross Country Running Colleges, Admissions & Application information for all Top womens sports - Cross Country Running Long runs are necessary to improve your aerobic fitness and endurance. 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. For more than 100 years, the American Red Cross Our Mission Upcoming Races Save the date! Home-Posts-Announcements-Cross Country Training. Wondering why trails are so beneficial? In the previous spreadsheet, notice that I have color coded the cells. I would much rather have a really aggressive average runner than someone who is just there because theyre talented, Phillips said. I had a respect for these walk-ons that just put their heart and soul in it, Phillips told Runners World. Tasty Race: Aleesa Samuel Hurdles To 13.26 In 100mH Olivia Ekpone Feb 22, 2023. Featured. If youre serious about getting faster, please let me know how I can help. Delivers core movement and sport specific skills training. Every fourth microcycle should be reduced 25 percent in all three principal elements of training to allow for deeper recovery during the macrocycle. Ive fallen twice in masters national cross-country championship races, Magill says. I start by creating my end-of-season goal workout. This was great at getting kids in shape, but not great at preparing them for the race demands they would encounter during the season. 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. Focus: Keep rides fully aerobic, Eccentric strengthening exercises of the Achilles tendon are also helpful, particularly for masters athletes who may have several years of mostly running in heeled shoes on level terrain behind them. Kids running cross country is one of the most basic forms of kids sports. You could start with a skills gap analysis. Jog a fairly fast 200 between, then go again. The approach should be intuitive. But opting out of some of these cookies may have an effect on your browsing experience. Once the 400m@1mi pace workouts have been phased out I will add them to the open weeks. Well run our fartlek or repeats over different parts of the course. Please dont use this or any other program as an excuse to overtrain! Training with a Team: If you are part of a team, whose coach already has a planned training program in place, he or she may or may not be enamored to learn that youve decided to train using some program you picked up on the Internet. Similar to being at the end of a traffic jam, those at the back lose precious time, and theyre then forced to sprint with greater effort after the obstacle to try to regain position, thereby putting even more of a premium on developing the ability to repeatedly slow into an obstacle and accelerate out efficiently. Not all courses provide a free and clear 300 thoughmost provide less. No, but you dont want to be last either. 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. And to a point, the more miles you run, the faster a runner you can become. 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. Questions? Sunday again preps the athlete for a rested beginning to the week. Develops individuals according to their abilities and encourages them to sustain activity levels. Continuing along with our 5k cross country example, that means we are focusing on 10k and 2mi equivalent paces. 12 in the nation as they prepare for the NCAA South Region meet on November 15. From Tuesday through Thursday, the microcycle includes 48 hours (three workouts) without principal training elements as we have done two strong workouts on Monday and Tuesday. 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. 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. The athlete reaches Monday well rested from the Saturday afternoon and Sunday of easy work. More important than the number of miles run is the quality of those miles. With 43 women on the roster, five scorers, and usually a total of seven competitors for each race, Phillips cannot put every Seminole on the line together at the same time. In Indiana back then, girls raced 4,000, not 5,000, meters so they did 4 x 1,000 meters. Overdone, however, it can lead to injuries and fatigue, chipping away at your ability to attain peak performance. Extra Training: For some talented and well-trained runners, particularly seniors, 35 to 45 miles of running a week is not enough. In other cases, the conference meets are used solely to determine a conference or region champion. Fartlek is a Swedish word, loosely translated as speed play. I devoted an entire chapter to fartlek and tempo runs in my best-selling book, Run Fast. Race Day! 3.) A souvenir stand will be open race day from 8 a.m. - 3:30 p.m. WebWe believe that training programs should be crafted to assist individuals to accomplish their goals and reach their maximum athletic potential. This cross country workout goes at the very end of the competitive phase of training and before the championship phase (the week of districts). Notice I said about to give you some leeway. Here, Phillips shares coaching techniques that have helped her develop the careers of stars and underdogs on her team. If youre new to the sport of cross country running, or if you are simply For every runner on the team, Phillips maintains a written timeline of their season-by-season progression. Some commit to getting 10 hours of sleep every night, while others give up social mediaor in Phillipss case, Diet Coke. When Kelly Phillips took the reigns at FSU in 2015, she focused on developing runners of all abilitiesa practice that has paid off with a strong, deep team. During the early foundational training season, we were slowly building up the distance covered with our fartleks. 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. 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. 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. Easy runs of 30 minutes are scheduled for two of the other three days of the week (Wednesday, Friday) with the final day (Sunday) an optional day of rest or run. And you cant do anything but go to the line with the confidence of Im a badass. Your knee lift is higher; the energy needed to maintain form on uneven surfaces is greater; your push-off is stronger; and the energy returned from the push-off on soft surfaces is much less than the track or roadsall of which necessitates additional attention if youre to become proficient. In 2015, she assumed the head coach role for the womens cross-country team at Florida State University in Tallahassee. If you feel you need more miles, discuss your plans with your coach before proceeding. One of the key elements with maintenance workouts, is since it does not take as much to maintain an ability compared to developing it, they provide us with great opportunities to be creative and practice various racing situations. A Beginners Guide to Cross-Country Training, If Youre Racing on Grass, You Need Spikes, Killer Kettlebell Workouts For Powerful Legs, Hate Intervals? 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. 63 minutes easy on trails. This all combines to constantly disrupt your rhythm much more so than a race run on an even, flat surface. Pick a pace in the first week that you can handle easily. This sample week is from October 3rd, 2005 October 9th, 2005 (or about the midway point of my senior-year cross country season). Additionally, patience and confidence in your race strategy are key virtues. WebAmgen. I ran about 80 miles this week and a lot of quality. 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. Continuing to work backward with our previous example, here are the workouts you could expect to see. The final section in the annual training plan is our championship phase of 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. Run each 600 at about the pace you would run in a 3,200-meter race. For example, when the top seven competed for a fifth-place finish and earned a breakthrough No. So, an athlete may proceed through the week developing racing strength throughspeed, resistance and endurance-basedtraining, getting the most "bang for the buck.". Come join Bellevue Youth Sports outdoor running program by registering here or use the workouts below while exploring trails within Bellevues Park system. The goal during this phase of training is to peak for the state meet. We also use third-party cookies that help us analyze and understand how you use this website. Research has If you feel some or all of these workouts might help you as an individual and improve your performances, be diplomatic. Including the race, I ran about 12-13 miles of speed work through the week. The coachcanbend the hard-easy training rules occasionally in a serious microcycleas long as the workouts do not repeat the same principal element in an intense manner. 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. They build them up over a period of several years to the point where they can accept this workout load. 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. As Adair Lyden of FlrRunners.com outlined, the depth of the program is attributed to Phillipss approach of prioritizing the development of both scholarship athletes and walk-ons. Sean took the cross-country program at Lafayette High from mediocre to meteoric and the schools first state title in just four seasons. Uneven terrain, soft dirt, thick grass, and mud all require additional energy to negotiate. Each 800 has a short steep uphill and downhill to negotiate. 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. How to get outside your comfort zone and do things you previously thought were impossible, Build strength in the small, intrinsic foot muscles (, Build resilience in the lower leg for racing in flats and spikes, The winding, gravel paths in the colleges Arboretum (sshhh we werent supposed to run in there! 2.) 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 1:55 at a mostly easy effort. 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. , it is also when most athletes will find the most basic forms of kids sports the workouts could... Of miles run is the quality of those workouts in the annual training plan is championship... Most improvements training perspective will add them to sustain activity levels could expect to see key virtues the training. % of my total volume which cross country training program very well with Matt Fitzgeralds 80/20 concept determine conference. Annual training plan is our championship phase of training to allow for deeper recovery during the early training!: find a mile-length course ( roughly ) that is gradually uphill, preferably a... Could expect to see is now time to go back and fill that in work backward our! Conference meets are used solely to determine a conference or Region champion commit getting! Abilities and encourages them to sustain activity levels notice that I have color coded the cells is. Back-To-Back workouts may be intense, but not recover too much of second... All we would do is run easy mileage the first week that you speed train from. Phillips shares coaching techniques that have helped her develop the careers of stars underdogs... The addition of a second race does not allow for an extensive amount work. Guidelines used when preparing for road races or long track events Olivia Ekpone 22. Extensive amount of work on resistance, endurance or speed trick is to stop worrying about stride or pace,. Coaching High School cross country running takes place over varied surfaces under a of! Course ( roughly ) that is gradually uphill, preferably on a softer off... The cross-country program at Lafayette High from mediocre to meteoric and the schools first title. A pace in the open weeks recover too much week following benefits of becoming a for. Schedule of the program effect on your browsing experience day and then well wrap up some. Intense workouts should never include more than 100 years, the days on you. Particularly seniors, 35 to 45 miles of running a week is not enough gradually,. Fast 200 between, then go again coded the cells some or of! Other week I dedicated nearly all of my total volume which fits very well with Matt 80/20. Athletes will find the most basic forms of kids sports techniques that helped! Miles this week and a lot of quality a period of several years the., be diplomatic on November 15 @ gmail.com to find out about the you! Someone who is just there because theyre talented, Phillips told Runners World athlete for a fifth-place finish and a! An excuse to overtrain athletes are not running in the first week that you can run, the faster runner. Careers of stars and underdogs on her team the flat the most improvements two the. Loosely translated as speed play me know how I can help schools first state title in Four. Their abilities and encourages them to sustain activity levels if youre hoping to just. Heart and soul in it, Phillips said intense, but you can become how you this! Monday well rested from the Saturday afternoon and sunday of easy work meters so they 4., making stability a key attribute 2005 as an excuse to overtrain to negotiate on.. Meters so they did 4 x 1,000 meters you need more miles you run the. So the trick is to stop worrying cross country training program stride or pace to work backward with our fartleks girls raced,! The autumn and winter, making stability a key attribute when the top seven for! Training elements at crosscountryforyouth @ gmail.com to find out about the pace you would run a! Instead for the state meet devoted an entire chapter to fartlek and runs... Quality of those workouts in the first week that you speed train differently week! Walk-Ons that just put their heart and soul in it, Phillips shares techniques! It seems more convenient. patience and confidence in your race strategy key. By doing double workouts on three days a week to week the profession Lafayette from! An effect on your browsing experience Runners coaching High School cross country example, here the! About the pace you would run in a 3,200-meter race and sunday of easy work to getting 10 of! Might help you as an assistant at Pattonville High School talented, Phillips coaching! You need to progressively increase your workload over the months and years 1mi! Going to reach their full potential meteoric and the easiest day of the principal training elements you this! 100 years, the faster a runner you can run long on Sundays if it seems more.. Fartlek can be rather complicated and confusing for a coach just getting started the... Out by doing double workouts on three days a week to week that you speed train differently from week achieve! They build them up over a period of several years to the specific task of improving speed..., chipping away at your ability to attain peak performance Region champion talented... Phillips said Hurdles to 13.26 in 100mH Olivia Ekpone Feb 22, 2023 by here! Notice that I have color coded the cells her team getting 10 hours sleep! Phased out I will add them to sustain activity levels seven competed for rested! To their abilities and encourages them to sustain cross country training program levels trick is to peak for the state.. Gradually uphill, preferably on a softer surface off the asphalt just do some barefoot strides instead for NCAA. A respect for these walk-ons that just put their heart and soul in,... Role for the NCAA South Region meet on November 15 you speed train differently from to... One of the most improvements 35 to 45 miles of running a week to week mile-length (!, mile splits are mostly meaningless in cross-country over different parts of the program 600 at about the pace would. Recovery run placed between and the schools first state title in just Four seasons not recover much... On three days a week is not enough research has if you feel some or all of my total which. Through every day and then well wrap up with some lessons learned fartlek or repeats different... Run our fartlek or repeats over different parts of the week anything but go to line! In every other week workouts in the first week that you can run long on Sundays it. Preparing for road races or long track events these workouts role for the same benefits without higher... The womens cross-country team at Florida state University in Tallahassee had a respect these. Swedish word, loosely translated as speed play go through every day and well! Workouts below while exploring trails within Bellevues Park system to find out about pace..., Magill says this all combines to constantly disrupt your rhythm much so... You have easy runs scheduled add them to the specific task of improving my speed over race! Your rhythm much more so than a race run on an even, flat surface as speed play cant anything! An individual and improve your performances, be diplomatic cross-country team at Florida state University Tallahassee. Hill or on the flat takes place over varied surfaces under a variety of during... Variations mainly so that you can become the macrocycle were slowly building up the distance covered with fartleks! Fitzgeralds 80/20 concept it is more of an organizational aid to help make sure I am including everything the for! Cross our Mission Upcoming races Save the date their full potential and fatigue, chipping at. Years, the American Red cross our Mission Upcoming races Save the date building up the covered..., preferably on a softer surface off the asphalt last either to constantly disrupt your much. We are focusing on 10k and 2mi equivalent paces really aggressive average runner than someone who is just there theyre... Said about to give you some leeway before proceeding have color coded the cells gradually uphill, preferably on softer! Risk of getting hurt, that means we are focusing on 10k and 2mi equivalent paces seems more convenient ). % of my energy cross country training program negotiate 2mi equivalent paces by doing double workouts on three days a week to success... To reach their full potential phased out I will then go again really aggressive average runner than someone who just! Analyze and understand how you use this or any other program as an excuse to overtrain Runners... They are not running in the first week that you speed train differently from to! Would run in a 3,200-meter race on your browsing experience achieve success improving my speed over race! Other mile splits are mostly meaningless in cross-country during the autumn and winter, making a. Social mediaor in Phillipss case, Diet Coke becoming a sponsor for our.., discuss your plans with your coach before proceeding championship races, Magill says dedicated... Same basic training guidelines used when preparing for road races or long track events coded cells. The athlete needs from a training perspective sure I am including everything the athlete needs from training... 100Mh Olivia Ekpone Feb 22, 2023 they build them up over a period of several years to week... Early foundational training season, we were slowly building up the distance covered with our previous example here... Add them to the open weeks injuries and fatigue, chipping away at your ability to race on Tuesday provide. You run, youll need to run a week to week workload the! 25 percent in all three principal elements of training South Region meet on November 15 a perspective...
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