Training

Cross Country is an endurance running sport and proper training is essential for success and to limit injury.  Runners will build a strong aerobic/endurance base during the summer and early fall by following the suggested workouts. Team workouts will include the following:

• active warm-up routines
• pre-hab – proactive exercises for injury protection, elasticity and flexibility
• strength exercises for power, stability, and mobility
• athletic posture exercises
• regeneration – low intensity activities to enhance recovery
• prepare to race – in September and October we focus on intervals, hills, & speed enhancement

Training Philosophy / Schedule (every workout has a purpose)

• Consistency (phase 1: May – August)
       Regular/consistent running; gradually increasing weekly miles
• Intensity (phase 2: August – September)
       Long run, 20-25% of weekly mileage (8-12 miles max for boys)
       Hill repeats; "turn-over" fartleks; tempo/threshold run
• Velocity (phase 3: September – October)
       Repeats/intervals - increasing from 400m to 1, 1.5, 2 mile
       Add speed - decreasing length intervals from 1 mile to 200m