How do you structure cross country practice?
How do you structure cross country practice?
Speed and resistance are both emphasized twice during the week, and endurance is a principal training goal three times during the microcycle. Easy 3-4 and circuit weights. Hard 5-7 in hills….Structuring the 14-Workout Week in High School Cross Country.
| Monday AM | Easy 2-3 and circuit weights. | (Base) |
|---|---|---|
| Wednesday AM | Easy 2-3 and circuit weights. | (Base-Recovery) |
How long is a typical cross country practice?
The course, typically 4–12 kilometres (2.5–7.5 mi) long, may include surfaces of grass and earth, pass through woodlands and open country, and include hills, flat ground and sometimes gravel road. It is both an individual and a team sport; runners are judged on individual times and teams by a points-scoring method.
How many miles should a cross country runner run per week?
Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. If you feel you need more miles, discuss your plans with your coach before proceeding. More important than the number of miles run is the quality of those miles.
What does a cross country practice look like?
Long runs, tempo work, and long and short intervals interspersed with maintenance and recovery runs are the basic building blocks of training. For cross country, however, you’ll need to incorporate terrain, elevation, and course changes that mimic what you’ll encounter on race day.
How does cross country work?
Cross country is similar to golf in that the lowest score wins. A perfect score is 15 points, with the top five runners occupying the first five finishing positions. While only the top 5 runners “score” for their team, the sixth and seventh placed runners also receive a score.
Can I join cross country with no experience?
Participating in cross country can be a valuable experience. By being patient, consistent, and a team player, you can have a very successful first season. “The most important thing for a new runner is not experience, but patience,” says Adam Kedge, the coach at Albuquerque Academy in New Mexico.
What do I need to know before I start cross country?
10 Tips For Cross Country Running
- Spike selection. Grip is pretty crucial when it comes to racing on softer surfaces and therefore choice of footwear is key.
- Walk the course.
- Be start line savvy.
- Prepare for a fast start.
- Train specifically.
- Get out the Gaffer.
- Warm up wisely.
- Don’t worry about pace.
Is running 15 miles a week good?
Running about 15 to 20 miles a week provides optimal health benefits, O’Keefe said. Or walking can provide benefits, from 2 miles a day to as much as 40 miles a week. Virtually all types of exercise and activities can also be protective, but moderation is best for long-term benefits, he said.
How to improve your cross country training season?
Build this into your training by viewing the training season (macrocycle) from the final competitive effort backwards, placing reduced-intensity weeks (rest) appropriately.
How often should you run cross country in high school?
Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. If you feel you need more miles, discuss your plans with your coach before proceeding. More important than the number of miles run is the quality of those miles.
What are the 14 workouts for cross country?
Structuring the 14-Workout Week in High School Cross Country Monday AM Easy 3-4 and circuit weights. (Base) Monday PM Long track speedwork. (Speed-Endurance) Tuesday AM Easy 3-4 recovery. (Recovery) Tuesday PM Easy-Medium 4-5 fartlek. (Base) Wednesday AM Easy 3-4 and circuit weights. (Base)
What to do after Tuesday in cross country?
After Tuesday, the next intensive work is Thursday with short leg speed work, done precisely between the two racing efforts during the microcycle. 48 hours remain prior to the race on Saturday. The addition of a second race does not allow for an extensive amount of work on resistance, endurance or speed.