Tuesday – A 30-minute easy run, plus an interval workout, with intervals run at race pace or faster. Whether you’re new to cross country running or a veteran runner returning for another season, you’ll need to put in the work to get race-ready. 8min at Tempo + 3 x 75″ Hill Reps + 8min at Tempo. Doing some practice 5K races will help you keep your racing skills sharp and also give you a good indication of your overall fitness up to that point. I have also set up a “Lord Botetourt Cross Country/Track & Field” Facebook page to give you updates etc. Then push the downhill, running at your 5K pace effort. Cross Country Training: Fall 2005. If you're brand-new to cross country running, one of the most important things you can do is get a good pair of running shoes that are suited for your foot type and running gait. It is not a replacement for running. The hard-easy schedule is maintained with M-W-F being the primary hard days, followed by a long run on Saturday. If you haven't already established a running base and can comfortably run 3 to 4 miles at a time, that should be your first goal. That usually means hills and grass or dirt surfaces. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. In many circumstances, conference or regional meets have no bearing upon the outcome of a championship and are used primarily for practice. While cross country workouts vary, many coaches follow a similar weekly training plan designed to achieve peak performance when regional and state meets arrive. Follow this weekly schedule for rides and workouts. While the sport got its start in England, cross country running is now very popular among middle school, high school, and college athletes in the U.S. Tens of thousands of students participate, and the number grows every year. 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. You can talk to your coach and the running store staff about what they recommend for you. Classic is the traditional form and it’s generally done in tracks. Monday: Rest (0% of weekly running mileage) Rest is the most overlooked and underemphasized part of trail running training, and that is a huge mistake. As seasoned cross country runners know, there’s no cramming when it comes to preparing for cross country races. 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. Nothing develops that ability quite as well as tempo runs, also known as lactate threshold runs and/or steady-state runs. A day without any pounding or cardiovascular stress allows you to recover from hard training, prepare for the next week and get things done in your personal/professional life. You can also base them on time or use landmarks such as trees or telephone poles. I was a Division III runner so take with appropriate modifications. Find a hill that’s about 50-75 meters high and run up it at about 80 to 85% effort. Summer Training Schedule for Lighthouse Cross-Country Welcome to Cross-Country at Lighthouse Christian Academy. At the college level, cross country is different from high school mainly because the races are longer (5.2 miles/8K versus 2-3 miles). Cross-Train. Not only will it add variety to your usual workout regime, cross-training is a great opportunity to try new exercise modalities and build total-body strength. Additionally, consistent dedication and determination will be key ingredients to making daily, weekly, monthly, and season to season improvements over your career. Choose a short hill with an average gradient. Mileage totals for the microcycle are 44-56, including one race. Aim of Program: To improve the athlete’s muscular and cardiovascular endurance and to improve their performance in cross-country. After cresting a hill, rather than turning right around and going back down, you'll continue for a short bit at the same effort level (as you would during your race). 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 they can modify for their own purposes. Ladder workouts are a fun way to pick up the pace to racing. But pace will vary pre-season training is a personal trainer, fitness nutrition,. Telephone poles picks up Program 1 training Program 2 training Program 3 training Program 3 training Program training... 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