Cross Training Questions

Summer Cross Country Training Programs?

This is high school we are talking here. I know it is just starting track season, but I do not run track. I am just starting to work on summer cross country training regimens. I am thinking that 1 day we have a long run of around 10 miles. Another day of about 5 miles of hills or more with hill repeats. One day off preferably. I am considering 1 or 2 workouts per week- nothing too hard but still not easy. And either 1 or 2 building base days. From your experiences, could you please tell me what you think of this summer regimen? If you would change it, what would you change it to? And also what would some good workouts be for our Division 3 team to get a good workout and still be improving? Thanks for you help and advice. Based on last season- our coach doesn't agree with summer workouts. I can see this as cross country is a somewhat long season and not wanting us to get burnt out. He really wanted the long run at about 6-7 miles. But I am wanting to up all of these because we have a state contending team.

Public Comments

1. Actually your plan sounds great. Add a little pilates to it to reduce chance of injury and you should be all set. Good luck.
2. After you get some mileage under your belt and build up a good sold base you can do interval workouts. My team does them on the track, and we usually start towards the middle of August. We run 3 separate miles with a 200 meter jog in between them for recovery, and we generally run them at or below race pace. This somewhat simulates race conditions (assuming a 5k race, like most high school events).
3. Keep up your base with the distance and one long day per week. You can throw in a fartlek run once or twice a week. Also a good tempo day where you run harder than your comfort zone for timed intervals. I like to do a road race every week or 2 to stress myself, and you can always run faster in a race than you can make yourself run in practice. Take one day off Every week, do not run every day without some recovery days. Lift weights do some plyometrics for strength. What does the coach want you to do to be ready when his program starts?