Cross Country
Varsity/Jr. Varsity
Jr. High
Summer Training for Cross Country
Find the right pair of shoes!!!!
Be smart about when and where to train (cool part of the day and safe location).
Keep yourself hydrated and eat healthy.
Set training Goals: How many miles you will run, how many days each week you will work out, etc.
Start where you are and build up mileage and intensity by 10% per week.
Be consistent. Establish a routine and stick with it.
Always warm up, cool down and stretch to improve flexibility and prevent injury.
Rest at least once a week.
Use a variety of different workouts to maximize your training. Here are some workouts to choose from:
Steady Paced Runs
Tempo (Flat course, stay aerobic but go hard)
Long Slow Distance (at least 45 minuntes at a low heart rate)
Out and Back (Faster pace back than out)
Varied Pace Runs
Fartlek (Speed Play workout 4 blocks up tempo – 2 blocks recovery)
Cruise Intervals (Repeat miles with 1 minute rest) Not at race pace but faster than tempo
Pace Intervals (Race pace 400’s with 2 min. rest)
Hilly Intervals (200 to 300 meter hill at race pace)
Kenyan Run (Start slow – End Fast)
Additional things to do on a regular basis (3-4 times a week)
8 x 30 second strides after your training run
Accelerations (Build up to top speed over 100 meters)
Abdominal Circuit
Push –ups/Pull-ups/Weight Training
Squats
Lunges
Skips
Jump Rope
Toe Raises/Heel Lifts
