June 19
What types of workouts should I do and when?
Cross country is an endurance event and requires training that will build and strengthen endurance.
This involves primarily developing the following body systems:
-
Cardio vascular (heart/vein)
Pulmonary (lung)
Neuro-muscular
The starting point in determining a workout plan is to determine what races are most important as your
training will build up to this point. For a high school runner the most important races are typically the
championship races (conference, sections, state).
Preparation for XC includes three stages:
1) Base stage (summer)
2) Race season (late August thru the end of September)
3) Championship Season (mid/late October)
Each stage will have a training priority. The priority for summer is getting in shape primarily through
running base runs. The priority for Race season is to mix in “workouts” that will assist you in getting
race ready. The priority for championship season is to be rested and healthy. All stages are important
and each stage will affect the following stage(s).
There are many kinds of workouts but we will focus on the following:
-
Recovery Run – usually a short/easy effort following a hard workout or race.
Base Run- Most runs fall into this category. Usually 4-8 miles at a pace that is about 60-90
seconds slower per mile than your 5k race pace.
Long Run – The focus is on time for the run and can be from 6-12 miles for a high school XC
runner. The benefit is that you increase “raw” endurance.
“Workout” runs – this is my own term but it will involve the following types of runs:
. tempo runs
. intervals
. fartlek
. progression runs
. hill repeats
. other
What is the most important kind of run? - They are all important because cross country training is like
buiding blocks and each day (block) will affect all the others.
We already mentioned the three stages of a successful cross country season (summer, race,
championship). The idea in cross country training is that you put the proper mix of runs into the proper
stage of the season.
Summer – per week – 3-4 base runs, 1 long run, 1 workout (see below)
Race Season – per week – 3-4 base runs, 1 long run, 2 workouts (one might be an actual race)
Championship season – 3-4 base runs, 1-2 lighter workout runs, 1 race
SUMMER
The focus on here is to build base. At the beginning of the summer the training will consist of mostly
base runs to “get you in shape”. By the end of June or early July it is good to add one long run to your
weekly training and also one “Workout run” to your training. Here is a general recommendation for
summer training.
Beginner/new runner: shoot for running 5 days/week and total 15-20 miles total for your weekly runs.
Most runs will be base runs of 3-5 miles. When you add a “long” run later in July it could be 6-7 miles or
about 20% longer than a normal base run. When you add a “workout” run in July you can do a fartlek ( 6
x 1 minute hard with 1 minute easy) in the middle of one of your runs after a good warm up. In later
July you can change your weekly “workout run” to 6 x 2 minutes hard with 2 minutes easy jog between.
Returning runner: shoot for running 5 days a week and a total of 25-35 miles for your weekly total.
Most runs should be base runs of 4-6 miles. Your long run will be 7-9 miles and your workout run can be
a fartlek of 6 x 2 minutes hard with 2 minutes easy jogging done in the middle of one of your runs. In
the later part of the summer you can switch your workout run to 5 x 3 minutes hard with 2 minutes easy
jog.
Elite runner: shoot for running 6-7 days/week ( it is recommended at least one day off every 2 weeks).
Your weekly mileage total should be 40-55 miles. Most runs should be base runs of 6-8 miles. Long run
can be 9-10 miles. “Workout run” can be tempo run of 15 minutes (5k race pace plus 30 seconds per
mile pace) one week and fartlek run (8 x 2 min hard and 2 minute jog) the next week.
RACE SEASON
This stage starts with the first official practice in mid/late August. The majority of these runs will still be
base runs and the coach will likely add some additional “workout runs”. Where in the summer you will
be doing one “workout run” each week. During this part of the season you might be doing two per
week. This part of the season will include the introduction of intervals.
You will be mixing in these workouts into your racing schedule. Don’t forget that early races also serve a
great purpose for training and improvement.
It is important not to lose focus during this part of the season. The primary purpose of this stage is to
help you learn to race, learn to compete, and improve. Mistakes are OK as this part of the season sets
the stage for the championship season which will follow.
You can build experience, confidence, and fitness during this stage of the season.
Championship Season
This part of the season is usually the last couple of weeks (2-3 weeks) and involves reducing your total
running mileage. You are focusing on getting more rest and staying sharp. Daily runs are usually shorter
than during the regular season. By this time of the season the “hay is in the barn” meaning you have
already done the heavy lifting and hard work during the summer and regular season. What allows the
most success in the championship season is rest, a great attitude, and staying mentally sharp during
practice.
IMPORTANT IDEAS
1. Training for cross country takes time and should be a steady build up over time. Each past
season is an important layer for the next.
2. General guidelines for weekly mileage:
a. 7-8 grade boys – 20-30 miles per week
b. 9-10 grade boys – 30-40 miles per week
c. 11-12 grade boys- 40-50 miles per week
d. 7-8 grade girls – 15-25 miles per week
e. 9-10 grade girls – 25-30 miles per week
f. 11-12 grade girls – 30-35 miles per week
3. There is a difference between being sore and being injured and it is not always easy to tell the
difference. If you feel a pain that lasts more than one day you should talk to your coach to
determine if it is important to take more time off to heal an injury.
4. How fast should I go?
- Base runs are about 60-90 seconds slower per mile than your 5k race pace (boys), 4k race
pace for girls.
- Long run – about 2 minutes per mile slower than your 4k/5k race pace
- Tempo Run – about 30 seconds per mile slower than your 4k/5k race pace
5. The best way to improve as a distance runner is to be able to gently increase your weekly
training mileage over time. Usually recommended no more than 5% per week during any build
up.
6. Overtraining – This usually results when people do too much too soon. They can get injured and
or just flat and tired all the time. If you stick the recommended mileage from above you should
have the right mix of running volume, running intensity, and rest.
7. A good runner is a smart runner who focuses on the training goal for the day. If it is a recovery
run then it should be easy. Know your pace for each kind of run.