The workouts help the runner get used to the varying mental discomfort that comes from running fast over undulating terrain, and allow the runner the chance to practice running relaxed at race pace despite increasing fatigue. The more course-specific your preparation, the better. The rest interval between each bout of work should be active with generally just a jog recovery back down the hill viewed as adequate. During the cross country season a coach can use a variety of workouts to help improve anaerobic fitness and to prepare the runners for races. During the first few weeks of October, the uphill pace is moderate, but climbing velocity begins to resemble race pace at the end of the month.
Physiologists consider the overall recovery of these workouts to be about 24 hours. Fortunately, there are a large variety of activities available to steer your athletes toward success. Friday — No workout if there is travel to competition, otherwise a 30-minute jog Saturday — 10-1 2K competition against another team, or else a hard 10- to 12-K run with teammates which often turns into a race. This gives us transitional phases between the second and third, third and fourth, and fourth and fifth 800s which are demanding on the athlete, but remember, the boys are now turning over 800s in 2:40, a relatively easy rate of speed, while the girls are running 3:05, which seems like a jog! Indoor workouts can be completed on a treadmill or on an indoor track. Then push the downhill, running at your 5K pace effort. Get some freezy pops and give them one after they have finished.
Clearly, the Kenyan programme contains a mixture of traditional and unique features. Early in the season, the difference in times between the uphill and downhill sections will usually be between 20 and 30 seconds. It also includes your hamstrings, glutes, hips, lower back and oblique muscles. This workout becomes a standard and is really the only true track workout we complete during the week with the rest of the intensive runs being hills, power runs, or step-downs of various distances. The workout goes like this: — 1 minute at slightly faster than cross-country-race effort with 1 minute easy jog recovery — 2 minutes at cross-country-race effort with 1-2 minutes easy jog recovery — 4 minutes at cross-country-race effort with 2-3 minutes easy jog recovery — 6 minutes at cross-country-race effort with 3-4 minutes easy jog recovery — 4 minutes at slightly faster than cross-country-race effort with 3-4 minutes easy jog recovery — 2 minutes at slightly faster than cross-country-race effort with 2-3 minutes easy jog recovery — 1 minute all out — A proper warm-up and cool-down would of course be included.
Developing athletes in youth athletics and high school are asked to keep concentration on a myriad of things, mental and physical, for a period of time that is perhaps the longest in youth sports. The many ideas and workouts are designed to increase motivation and develop a positive attitude towards running. During base building, do your runs at a comfortable,. Pull until chin clears bar with ease then lower back down to starting position with control. Walk hands out to a pushup position. This can be tough mentally, unless the runner understands that cross-country is about best effort over the course of the race as opposed to pacing themselves like they often do at road races.
Research has shown that strength is also of great importance to endurance runners. The best way to handle the chill is to dress in layers. Jeff Arbogast 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. You want to get yourself in the best position possible without killing yourself to do so. Over the course of a few weeks of doing these, the times on the uphill sections improve steadily, as expected, but most people see a dramatic improvement on the downhill sections. As the season advances, move on to real cross country courses or surfaces. For the athlete, anticipate how easy this can be as you concentrate on sections of your most important races, maintaining form and efficiency through 800m sections of the course while others lose focus on the grand picture'.
So there's nothing to lose by mixing it up a bit. I would suggest having a hard workout right away on Monday, a distance run on Tuesday. Although we train speed endurance, the last 800 is always a matter of internal motivation to win or set a new personal best. The second through fifth 800s are our focus! If you are a good downhiller, then fly down the hills. How to do it: Start with a 10-minute easy warm-up. 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.
After reading and following the ideas in Part 1 early season , we recommend also reading and of this series. 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. Of special interest is the fact that many Kenyans, while at Nyahururu, try to complete their fast workouts at 6 a. Pete Magill, four-time masters national cross country champion, says, A well-planned cross country course will do everything possible to disrupt your stride, your pace, and your focus. With a theraband around your ankles and knees slightly bent, take 10 steps laterally. Good workouts at this time of year include steady states, fartleks, and long runs.
Keep these Discoveries under control for 80 percent of the training lower, slower mileage and easier workouts but throw them in with the big boys for some special workouts to let them strut their stuff. Tuesday — The long run if it was missed on Monday or else a speed workout consisting of 400s or 800s. In the next quarter of the season, runners should continue to run at this top end of their mileage, allowing for an occasional drop every 3-4 weeks to better adapt to the training. Individual goals will vary greatly. You run the risk of slipping on a patch of black ice or sliding down a snowy embankment. Imagine the better varsity runner attempting to complete the normal 3.
Get exclusive offers as a member! Gain the athlete's confidence that this approach is far easier to handle both mentally and physically, with the appropriate prerequisite of speed-endurance work done at good speed. Run hard to the top, focusing on a shorter stride and a slight lean into the hill. Imagine pulling elbows down to sides. Battaglia completed a Doctor of Philosophy in bioenergetics and exercise science at East Carolina University and a Master of Science in biokinesiology from the University of Southern California. 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 five to 10 steps acceleration often needed to regain contact or establish position.