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Workouts
Long Runs: Longs runs are vital to aerobic development and should consist of at least an hour of running and should not exceed two hours. They should be done at a conversational place; meaning a light pace at which it is easy to carry on a conversation. The length of the long run depends upon the athlete.
Easy Runs: Easy runs are a necessary part of recovery and injury prevention. The length of these runs will vary depending on the athlete. It is important that they are EASY.
Drills: Drills are designed to increase speed, strength, and balance. They are vital for the prevention of injuries. Drills include: lunges, high knees, high skips, butt kicks, Russian kicks, ankle hops, water pumps, push ups, dips, "call your neighbor", "chicken wings", strides, blades of glory, and walking IT stretchs.
Tempo Run: Tempo Runs target aerobic and anaerobic threshold development and prepare the mind and body for the increasing demands of a cross country race. Tempo runs are 3 to 4 mile run at a progressive pace (negative splits). For instance it your goal is to run a 24 minute race your race pace should be 7:43. The first mile should be ran at 8:45, second at 8:15 and third at 7:43. An easy pace calculator can be found at CoolRunning.com
Intervals: Intervals target aerobic, anaerobic threshold, and anaerobic development. Intervals consists of shorter runs equaling the toyal race distance completed at goal pace with brief rests. For instance if a runner's goal pace is 7:43, 400 meter intervals should be ran at 1:15 (mile pace in minutes divided by 4) with a 1:00 rest between each interval. The athelete should complete this exercise 12 times.
Core workouts: Each workout should be followed by a core workout. Core exercises should be completed in rapid succesion, moving quickly from one exercise to the other. Exercises include: crunch, reverse crunch, spiderman, plank, side plank, russian twist, leg lifts, and bicycle. Exercises for the glute should also be included.
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