Fall Cross Country Preparation

Post date: Jul 13, 2010 8:47:52 PM

Theme: "Combining base building with recovery"

• • Run four days a week

  • Three 20 minute runs and one 30 minute run; increase each run 5-10 mins every other week

    • Mileage-wise this would take us from 11 miles/week to around 18 miles/week (at an 8 min pace)

  • Run at your own pace; speed not important now

  • Key run is long run; should increase to 40-45 minutes prior to season

  • For some speed work, mix in 6-8 strides 2 times/week after run

    • race speed, 100m, 1/3 build-1/3 at 5k-1/3 slow, up on toes/mid foot, 60 sec rest

  • Last 3-4 weeks mix in some up-tempo running, for example, 1 min up-tempo/1 min jog

  • Also mix in hill sprints for strength

    • Begin with 2-4 sprints of 8 seconds up hill; complete recovery (1-2 minutes between each repetition)

    • Work up to 8-10 sprints of 10 seconds each

    • Do this workout a maximum of once per week

  • Form drills before each run: high knees, butt kicks, skipping, lunges

  • Strength and Core work, 3x weekly:

    • planks (3 x 30 seconds; prone, push up position)

    • bicycle abs (20 reps each alternating leg)

    • push ups (15 x 2 sets or 10 x 3 sets)

    • chair dips (15 x 2 sets)