participants love cross country for that variety, because it’s social (you train and compete as a team), and because it’s fun to play in the dirt and mud. if a runner is running cross country that is not hs, college, or pro, they are probably not focusing on xc, but more just jumping in an xc race to mix things up. if you’re brand-new to cross country running, one of the most important things you can do is get a good pair of running shoes that are suited for your foot type and running gait. some treadmill running is ok, but it’s better to run outside, especially on dirt paths, trails, and other surfaces that are similar to the typical cross country course. if you’re unable to train with your cross country team during the summer, look for a local running group that you can run with.
the key with interval workouts is to be consistent, both with your work and recovery intervals. for example, you don’t want to start out really strong with your first couple of intervals and then slow down a lot for the later ones or need a lot more recovery time. local 5k road races during the summer can help you stay motivated and offer a change of pace from your regular training schedule. here are some hill workouts to choose from: downhill running is a critical skill for cross country runners, as the downhill is often where runners pick up time and make a big, strategic move. find a hill that’s about 50-75 meters high and run up it at about 80 to 85% effort. how to do it: find a hill that flattens out for a bit once you reach the top.
speed training. 2 minutes at faster pace + 1-2 minutes easy jog. 3 minutes at faster pace + 2-3 minutes easy jog. 4 minutes at faster pace + 3-4 minutes easy jog. 3 minutes at faster pace + 2-3 minutes easy jog. 2 minutes at faster pace + 1-2 minutes easy jog. 1 minute at faster pace + 1-minute easy jog. taking the time in the summer to run will create a launching pad and will prepare you well for early season practices and 2020 knoxville youth athletics elementary & middle school cross country program coaches, middle school cross country training ideas, high school cross country training schedule pdf, cross country weekly training schedule, cross country weekly training schedule, middle school cross country summer training plan.
mix-and-match cross training plan for runners | bre pea. this post and photos may contain amazon or other start training for free — or upgrade to hal+ to fully customize your plan; track this cross country training program is designed for high school runners to use fartlek teaches you how to surge in the middle of the race to get away from a workout consisting of two tempo runs with a series of hill sprints in the middle can give you the chance, elite high school cross country training, youth cross country training program, cross country youth training, college cross country training plan
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