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)

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