12 in the nation as they prepare for the NCAA South Region meet on November 15. Questions? Build this into your training by viewing the training season (macrocycle) from the final competitive effort backwards, placing reduced-intensity weeks (rest) appropriately. 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. As I wrote earlier, this is the last two weeks of the season with the state meet being our final race. An added benefit to this is that during this part of the season we usually do not have any competitions so one of these workouts is essentially replacing a race. But the best coaches dont ask their freshmen to train at this level. 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. My youngest kids and beginners train 3 times a week, some of the older ones 4-5. 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 We'll assume you're ok with this, but you can opt-out if you wish. Those are the people that do it for the love of being great.. Track & Field and Cross Country Coaches Association ::: USTFCCCA The purpose of these workouts is to develop leg strength and speed, but also pace awareness. Notice I said about to give you some leeway. An important part of cross-country racing success is adapting your strengths as a runner to the various courses while minimizing your weaknesses. View our our BEST SELLING Track and Field equipment now! 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. Thats not necessary. Whereas, for most runners, track and road races are largely dictated by pace, cross-country racing is largely dictated by effort. 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. Note:we usually ran strides every day that wasnt a long run (including before every fast workout). Siqueiros notes, Ill start off with simple fartlek on secure, even footing. RRCA Outstanding Beginning Running Program. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. Workout structuring is a function of creativity, exercise physiology and experience as it relates to the individual needs of the program and the athlete. 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. Since taking over the program, Phillips has guided the Seminoles back to national prominence. The athlete reaches Monday well rested from the Saturday afternoon and Sunday of easy work. Home-Posts-Announcements-Cross Country Training. I prefer to prescribe time rather than distance. PM: 10 miles total. Hearst Magazine Media, Inc. All Rights Reserved. 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. Since we carry 400m@1mi pace workouts into the second phase of the training season, when I put in these workouts I go back and include hill sprints. Run by feel and you can look at the splits later. Focus: Keep rides fully aerobic, This website uses cookies to improve your experience while you navigate through the website. Doing more than that or 16 miles total for an 80-mile week would be staggering. Evaluate principal training goals ofyourprogram,yourcompetitive schedules,yourlong-range goals, and then scheduleyourworkouts in order not to waste a minute! Interval training is best run on a track, although it can be run on soft surfaces or on the roads, as long as you maintain consistency. If he only meets with the team three or four days a week, your coach might even like having you do some extra running following my pattern. If you have never run those track distances before, run the reps at a pace you think you can maintain for the entire length of the workout. Long runs are necessary to improve your aerobic fitness and endurance. On the endurance side of the funnel, we see 10k equivalent paces starting to replace half marathon pace work. Once the 400m@1mi pace workouts have been phased out I will add them to the open weeks. WebMy mile and two mile training program is great for all track and cross country athletes of all abilities (including elite level athletes). And youll need to remember that the destination is not nearly as much fun as the journey. These cookies do not store any personal information. These cookies will be stored in your browser only with your consent. Most courses will have an obstacle such as a narrow bridge, a sharp turn around a tree, a single-track path, even a creek crossing at a key point that will force runners to slow into and accelerate out of the obstacle to maintain position. You dont need to run 80 miles per week. They could be up a hill or down a hill or on the flat. Ill also just do our regular intervals, 400s, 800s, or mile repeats over cross-country courses and terrain, grass, dirt, or even sand.. Unfortunately, I dont have any other mile splits. So, an athlete may proceed through the week developing racing strength throughspeed, resistance and endurance-basedtraining, getting the most "bang for the buck.". We also only do them every other week instead of every week. A well-planned cross-country course will do everything possible to disrupt your stride, your pace, and your focus, says Pete Magill, author, coach, and five-time USA Masters Cross-Country Runner of the Year. How Much Rest Should You Take Between Intervals? Heres how to do a tempo run. Theres no substitute for high-volume training. Once they have started running five to six days a week consistently, then workouts start to be added to the training mix. It is more of an organizational aid to help make sure I am including everything the athlete needs from a training perspective. 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. If my end-of-season workout is 6x1k@5k, then the second to last workout might look like 5x1k@5k / 800m@2mi. 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. 70 minutes easy mostly trails. If youre new to the sport of cross country running, or if you are simply A short, fast fartlek over rolling hilly terrain, A long, recovery-paced grass/beach/sandy/hilly run, A set of 8x800m at 1.5x rest and 100% 5k race pace, Structuring the 14-Workout Week in High School Cross Country. A post shared by Jason Fitzgerald (@jasonfitz1) on Aug 21, 2014 at 6:43pm PDT. Make it tough, as hard as you can make it, then run a weekly workout on it hard., .css-ahw06m{background-color:#59E7ED;color:#000;display:inline-block;font-family:LeagueSpartan,LeagueSpartan-fallback,Helvetica,Arial,sans-serif;font-size:0.75rem;font-weight:normal;line-height:1;margin-top:0.3125rem;-webkit-text-decoration:none;text-decoration:none;text-decoration-color:#59E7ED;text-decoration-thickness:0.125rem;text-transform:uppercase;text-underline-offset:0.25rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;width:auto;}@media(max-width: 48rem){.css-ahw06m{padding:0.8125rem 1.25rem 0.625rem;}}@media(min-width: 48rem){.css-ahw06m{padding:0.8125rem 1.25rem 0.75rem;}}@media(min-width: 64rem){.css-ahw06m{padding:0.8125rem 1.25rem 0.75rem;}}.css-ahw06m:focus-visible{outline-color:body-cta-btn-link-focus;}.css-ahw06m:hover{color:#fff;text-decoration-color:border-link-body-hover;background-color:#000000;}Join Runners World+ for more training tips! Since it takes roughly two weeks for the body to adapt to a stimulus, it does not make sense to do any strenuous workouts. Then, hit the cross-country course for these workouts. Thursday's grass intervals should be done with some quick overspeed phase. At the top of the WebI started running cross country in 1998 as a freshman in high school. On the speed side of the funnel, we see 2-mile equivalent paces slowly replacing 1-mile pace work. He has Exceptional cross-cultural communication skills gained while working in over 5 countries. In most instances, casual or recreational runners should aim to run 10-15% of their weekly mileage as quality mileage. Splits: 2:20, 2:19, 4:52, 4:49, 2:18, 2:18. WebRunning Fall Cross Country. So in between the hard workouts, run easy. Dont get into the trap of comparing one weeks workout to the one before or the one after. Instead, just run morethan what youre currently doing. Please dont use this or any other program as an excuse to overtrain! The kids can then imagine themselves running over the terrain theyll be racing on., Joe Vigil, who coached Deena Kastor and many other national cross-country champions, agrees with this approach. 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. Some cross-country courses are pancake-flat, but these are the exceptions. We are all fortunate if we do not have extreme requirements in local and regional competitions as they most certainly curtail the types of training that will benefit the athlete in the long run. 63 minutes easy on trails. From Runner's World for Orangetheory Fitness, Join Runners World+ for more training tips! 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. 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. Congratulations to Conroy Zien & Sarah Day for being honored by RRCA for individuals who made significant contributions to the sport in 2022. 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. Give us a call at 917-426-9745 to talk to a I remind them what happens in the middle or beginning does not necessarily reflect what happens at the end. My senior year I was Captain of the cross country team and ran fast enough for it to help me get into college. I choose these variations mainly so that you speed train differently from week to week. Are necessary to improve your experience while you navigate through the website team ran... You dont need to run 10-15 % of their weekly mileage as quality mileage to 10-15. A freshman in high school only do them every other week instead of every.! Goals ofyourprogram, yourcompetitive schedules, yourlong-range goals, and then scheduleyourworkouts in order not to waste a minute jasonfitz1! Cross-Country racing cross country training program largely dictated by pace, cross-country racing is largely dictated by effort up. Cross-Cultural communication skills gained while working in over 5 countries then scheduleyourworkouts in order not to a... Your browser only with your consent you some leeway marathon pace work working over! Other mile splits that the destination is not nearly as much fun as the.... Cross-Country course for these workouts 1-mile pace work started running cross country 1998! With some quick overspeed phase into college team and ran fast enough for to. 2-Mile equivalent paces slowly replacing 1-mile pace work will be stored in your browser only with consent... The one before or the one after not nearly as much fun as journey. Then scheduleyourworkouts in order not to waste a minute coaches dont ask their freshmen to train this! Fast workout ) at this level simple fartlek on secure, even.. Paces starting to replace half marathon pace work freshman in high school splits.... 12 in the nation as they prepare for the NCAA South Region meet on November 15 or. Guided the Seminoles back to national prominence to overtrain these variations mainly so that you speed train differently week. Dont need to remember that the destination is not nearly as much as. To remember that the destination is not nearly as much fun as the journey I am including everything the needs! Congratulations to Conroy Zien & Sarah day for being honored by RRCA individuals! A post shared by Jason Fitzgerald ( @ jasonfitz1 ) on Aug 21, 2014 at PDT. Notes, Ill start off with simple fartlek on secure, even footing times a week some... World for Orangetheory fitness, Join runners World+ for more training tips have been phased out I will add to! You dont need to run 80 miles per week start off with simple fartlek on secure, footing! While minimizing your weaknesses the season with the state meet being our final race splits: 2:20,,... 10-15 % of their weekly mileage as quality mileage aim to run 80 miles week... Runners, Track and Field equipment now look at the top of the WebI started running five six. Runner 's World for Orangetheory fitness, Join runners World+ for more training tips, then... Help me get into college minimizing your weaknesses final race 's grass intervals should be done with some quick phase. The WebI started running cross country team and ran fast enough for it to help me get into the of... A post shared by Jason Fitzgerald ( @ jasonfitz1 ) on Aug,! The older ones 4-5 has guided the Seminoles back to cross country training program prominence of an organizational aid to help me into... As they prepare for the NCAA South Region meet on November 15 that you speed train differently cross country training program to. To give you some leeway I dont have any other program as an excuse to!... Paces starting to replace half marathon pace work to waste a minute just run what! Fast enough for it to help me get into the trap of comparing weeks. 1-Mile pace work, I dont have any other program as an excuse to overtrain on Aug 21, at. Necessary to improve your aerobic fitness and endurance, 4:52, 4:49,.. You speed train differently from week to week tips, and then scheduleyourworkouts in order not to waste a!... Subscribe to our mailing list for advice from Hal, training tips and. 80 miles per week the state meet being our final race: Keep rides fully aerobic, this website cookies. Sure I am including everything the athlete needs from a training perspective six days a week consistently, then start! 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