Being on the JV or freshman squad can be a good thing. If you take your time building up mileage and getting better at workouts, you might work your way up to varsity by the end of the year or be called upon in case someone gets injured or sick. Enjoy the team aspect of the sport and cheer on your teammates. You could form a special bond with them. This helps your muscles to recover properly, reducing soreness afterwards Cross Training Run 3 or 4 times a week, and on non-running days do some cross training.
Next Tips For Running. About The Author. Stan Fryczynski. Related Posts. Next Meet — Younes — Meet of Champions!! Archives by month Past results, information, articles, etc…. Both progressions take the athlete from paces that are two race distances away to one race distance away. This brings us to the s. For high school coaches this takes place during the summer for cross-country and during the winter for track. This phase has a slightly different purpose than the other phases. I firmly believe in starting from both ends, both endurance and speed, because both are used in races.
When I am reading the training of other coaches, I find that the speed component is often the most overlooked. While I understand the logic that developing speed for an endurance race is training for a small percentage of the overall race, I cannot help but think about a question a fellow coach said to me once. 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.
It is also when most athletes will find the most improvements. That is over half a year. If athletes are not running in the offseason, then they are not going to reach their full potential. Aerobic 6mi Fartlek with 90s on, 90s off 5mi Fartlek with 90s on, 90s off 4mi Fartlek with 90s on, 90s off 3mi Fartlek with 90s on, 90s off 2mi Fartlek with 90s on, 90s off 1mi Fartlek with 90s on, 90s off. Speed 6xm 1mi 5xm 1mi 4xm 1mi 3xm 1mi 2xm 1mi m 1mi.
As you can see, all I am doing here is slowly increasing the volume of the workouts until they reach a point at which they transition into specific work. This has had the biggest impact on my program. Before I started building workouts into the offseason, all we would do is run easy mileage.
This was great at getting kids in shape, but not great at preparing them for the race demands they would encounter during the season. Slowly incorporating and building up workout volume, has helped my athletes run faster and stay healthier for the duration of a season.
I would point out that even though we have started doing workouts in every phase of training that does not mean we will do a workout every week throughout the year. We usually build in two weeks off between seasons and then use cross training to slowly bring them back to running six days a week. Once they have started running five to six days a week consistently, then workouts start to be added to the training mix.
In terms of total mileage, the months of November and December are considerably easier. For one thing, the number of cross- country competitions increases, so more time is spent traveling and less time is available for training. Also, the overall workout frequency is reduced to two sessions per day. The second workout follows a schedule similar to the one outlined below:. Monday — A long run of about 18K, or else no running at all because of the need to travel home from a competition.
Tuesday — The long run if it was missed on Monday or else a speed workout consisting of s or s. Friday — No workout if there is travel to competition, otherwise a minute jog. Saturday — 2K competition against another team, or else a hard to K run with teammates which often turns into a race. It looks easier than October, and it is, except that some of the more facile workouts actually end with some fairly fast running — an in or a mile in , for example the progression from very slow to upscale running at the tail end of a basically moderate workout is a Kenyan trademark.
Of particular interest, however is the location of these workouts. A classic pattern for Kenyan runners who are in the armed forces is to complete their October and November workouts near Nairobi, especially in the steep Ngong hills, with training altitudes ranging from about to feet.
The idea behind training among the Ngong promontories is to build raw leg-muscle power, so that the speedier sessions planned for later in the season can be carried out at a faster pace. In December, many of the runners move to Nyahururu, a community on the north side of Mount Kenya which rests at a lung-searing altitude of over feet.
The idea is to boost red blood cell concentrations so that hard, fast training can be carried out in January and February, but the strategy is not without peril. Of special interest is the fact that many Kenyans, while at Nyahururu, try to complete their fast workouts at 6 a. Linking the Nyahururu workouts with improvements in respiratory-system function is not a far-fetched idea, but the improvements in respiratory-muscle strength are probably more a function of the anaerobic nature of high-altitude work rather than the cold air.
As Kenyan runners gambol about at Nyahururu, the low-oxygen air forces their leg muscles to spit out increased quantities of hydrogen ions — the products of anaerobic metabolism. The consequent increase in respiratory-muscle power may pay dividends. 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. According to the tables on McMillan Running, a runner who can run the 3, in 80 seconds per lap should be capable of running the 1, in about 75 seconds a lap.
You can run faster as you adapt to the rhythm of interval training. For the intervals, jog meters at a fairly fast pace. You want to recover between repeats, but not recover too much. This workout is best run on trails, perhaps on sections of your home cross-country course if it is marked in kilometers.
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, meters long. In Indiana back then, girls raced 4,, not 5,, meters so they did 4 x 1, meters. In between, they walked 3 minutes to recover.
Run each rep fast, somewhat slower than race pace the first time, with your goal to eventually run as fast as race pace. 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.
I never knew exactly how long our Kilo Loop was. More important was the effort everyone put into this speed workout. Run each at about the pace you would run in a 3,meter race. Jog a fairly fast between, then go again. Keep the pace the same in later weeks, but progress instead in number: 8 x , ultimately 10 x I choose these variations mainly so that you speed train differently from week to week.
Focus more on how you feel at the end of each workout, not the numbers on your watch. You should finish fatigued, but also refreshed. Run correctly and in control, interval training can be invigorating. It is also the single best way to improve both your speed and your running form.
Overdone, however, it can lead to injuries and fatigue, chipping away at your ability to attain peak performance. Learn to use interval training as the key to cross-country success. Fartlek : Scheduled for Thursdays. 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. It is entirely intuitive similar to tempo runs and is best run on trails in the woods where you have no idea how far you are running.
After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from to meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5, meter race or from this tree to that tree.
A fartlek training session can be the hardest workout a runner does all week, or it can be the easiest. Fartlek training can incorporate all of these essential elements into a single workout. Long Runs : Scheduled for Saturdays, but you can run long on Sundays if it seems more convenient.
Long runs are necessary to improve your aerobic fitness and endurance.
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