Embedded Files
Each training day should include 4 parts that flow from one part to the next without rest in between. Begin with a warm-up, then workout, then strides, and finally post-workout work that includes some strength and mobility.
Warm-up_for_Cross_Country_Workouts.pdfWarm Up
Warm Up
Complete this warm-up sequence before every workout. It should take 15-20 minutes. You may feel silly at first, but once you start running, you will realize it makes your running feel so good!
Workout
Workout
No_Prior_Training_Schedule.pdfNew Runner
New Runner
Are you new to cross country or a middle school runner? Use this workout plan!
One_Season_Training_Schedule.pdfOne SEASON VETERAN
One SEASON VETERAN
Did you run track this spring? Or was last year your first running XC? This is the workout for you.
STRIDES
Progression_of_Strides.V3.pdfPOST WORKOUT WORK
Look on your training plan to find which post workout plan you should follow.
Red_Progression_V3.pdfRed
Orange_Progression_V3.pdfOrange
Yellow_Progression_V3.pdfYellow
Green_Progression_Short_and_Long_V3.pdfGreen
VIDEOS
Core Workout
Core Workout
LUNGE MATRIX
LUNGE MATRIX
STRENGTH AND MOBILITY - EASY DAY
STRENGTH AND MOBILITY - EASY DAY
STRENGTH AND MOBILITY - HARD DAY
STRENGTH AND MOBILITY - HARD DAY
Barefoot
Barefoot
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