Cross Country Season Workouts
Cross Country Season Workouts
Embedded Files
All workouts should start with pre-run activation drills
All workouts should start with pre-run activation drills
Week of 9/22
Monday 30-50 minutes easy+ 5 mins upper body core
Tuesday 10 mins warm up+drills +3-6x200m @ 800m-1600m effort w/3-4 mins rest+EXTENDED COOL DOWN 15-30 MINS..DO NOT SKIP OR SHORTEN.
Wednesday-20 mins easy+race prep+feet up 10 mins
Thursday- BCL #1+20 mins cool down.
Friday 20-30 mins easy+5 mins lower body core
Saturday 50-70 mins easy
Sunday off
Drills & Pacing
Drills & Pacing
Active Warm-Up Routine (20 minutes)
Active Warm-Up Routine (20 minutes)
Always complete before a harder workout.
Not needed for EZ, RR or LR.
Pre-Run activation drills.
5 minute jog.
very light massage or stretching of tight areas, working out from the big muscles to the periphery.
5 minute jog followed by 30 meters each of Skips A & B, Power Skips, Frog Leaps, Repeated Jumps, Carioca, Bounds - see video if needed - https://youtu.be/QsXIxsRxFVY
5 minutes of gradual accelerations/strides to race pace over at least 100 meters
General Pacing Information
General Pacing Information
EZ (easy) is very relaxed
AT (Anaerobic Threshold) is comfortably fast for longer distances (slower than 2 mile pace)
vO2 is your 2 mile PR pace
Typical Running Routes for Practice
Typical Running Routes for Practice
Summer Strength & Conditioning Work
Summer Strength & Conditioning Work
Start with what you know. Athletes with previous training and experience should do all the prescribed work. New athletes should only do what they feel comfortable with until a coach can show the proper movements.
Start warm-up with pre-run activations - hip-flex, single leg RDLs, calf raises, knee drives to hip height while leaning against a wall
Warm-up with 10 minutes quick walking/ easy running with sweats on.
Continue warm-up with banded movements - 2-3 half-moons per side, diagonal extensions, side to side walks - see https://www.youtube.com/watch?v=o5S6ayrhg04&t=71s
Progress to feet drill - in socks. Toe walks: stay up on toes with deliberate toe plant lifting toes to dorsiflexion, then planting firmly without letting the heel drop, stand tall, hands on lower back 15-20 plants. Heel walks: stay on heels, lift toes, 15-20 steps.
Medicine ball walks: lift ball overhead as you drive knee up, drive foot forward as you bring ball back to stomach, down to 90 with forward foot flat, rear foot slightly flexed, move ball laterally out to side of forward foot and return to stomach. Repeat with the opposite foot as you “walk” forward. Do at least 10.
Bosu Balance board or wobble board - single foot / 60 s each foot
Glute bridges - 10, eventually single leg glute bridges - https://www.youtube.com/watch?v=nat5dN0Kuao
Adductor bridges - 10 - https://www.youtube.com/watch?v=8lRqe1fnFpk
Eccentric slide bridges - 10 - https://www.youtube.com/shorts/7AJ5cFTueqM
Single leg RDLs with light dumbbell or kettlebell
Half-Kneeling Windmill: light dumbbell or kettlebell (less than 10 lbs), 5 per side https://www.youtube.com/watch?v=ZAhnYIFtI_Y
Weighted hip drives (35lb bar weight, lunge position to hip drive onto raised box that is shin height) 5 per side
1/4 to 1/2 back squats with “quick up” drive (35 lb bar weight + 20 lbs) 5-10 x 2 sets
Deadlifts (body weight) 5 x 2 sets
Finish with some short height box hops focusing on quickness
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