Race Tactics and Strategies
Paul Chellevold
Head Coach – Girls Cross Country
Madison Memorial High School
pchellevold@hotmail.com
1. How to excel in cross country races
2. How to “properly” run a 5K 
3.
4.
5.
6.
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The
The
The
The
beginning
middle
end
Final Kick!
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid
Cross Country Runners =
Great Students
Not surprising –
• No Shortcuts
• Nowhere to hide
• Great Work Ethic
My goal for coaching is simple:
Distance running success is
about becoming stronger.
Most runners have the speed
to be successful but not the
strength to hold it for a long
enough period of time.
Let me use this example….
How many of you can run a 5:20 mile?
How many can run a 10:40 ~ 3200m?
How many can run a 16:30 for 5k?
So what is missing?
Not the speed to do it but the
STRENGTH!!
McMillan Pace Charts
800m
Mile
3200M
5000m
• 2:00.9
4:28.4
9:31.0
15:30
• 2:04.9
4:37.1
9:51.3
16:00
• 2:14.7
4:58.8
10:37.5
17:15
• 2:19.6
5:11.8
11:04.8
18:00
• 2:32.3
5:37.7
11:58.8
19:30
• 2:36.1
5:46.1
12:18.6
19:59
Other key ingredients….
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Consistent Training
Build mileage and only take time off when
you want to, not when you are forced to.
Smart Training
Everyone is different, both in the mileage
one can handle and the intensity of
workouts. Listen to your body.
EMINEM!!!
Lose Yourself!
1. How to excel in cross country
races
2. How to “properly” run a 5K 
3.
4.
5.
6.
•
•
•
•
The beginning
The middle
The end
The Final Kick!
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid
1. How to excel in cross country
race
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Preparation
Hydration
Sleep
Nutrition
Focus – Have a plan
Hard Work
Summer running
Builds foundation for your body
Injury Prevention
Time for your body to build strength (cell
adaptation)
3. Smart workouts
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4.
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Well timed workouts to work on different
phases of the race
Not overextending yourself
No WORKOUT ALL-AMERICANS
Work on tactical strategies
Step out of your comfort zone = competitor
Know your competition
Scout out your opponents
Have an idea or a goal of where you expect to
finish…race plan.
How do you get there? Plan?
1. How to excel in cross country races
2. The race beginning
3. The middle of the race
4. The end of a race
5. The finishing kick
6. Pacing
7. Making a move
8. Covering a move
9. Common mistakes to avoid
THE 5K….NO PROBLEM!
The race has 3 phases
Beginning (Start to 1800m)
1. Excitement, people are nervous…channel your
2.
3.
4.
5.
6.
7.
emotions
Nervous = going out too hard
Can’t win a race in the first 800m, but you can
sure lose it!
Focus on trying to run in a good position
without getting out too crazy!
Most HS runners will be fully settled in by
400m-600m.
Relax, and focus and after 600m if you are still
out of position, remedy this while others are
settling into a pace.
Don’t expend too much energy too soon!
The race has 3 phases
Middle (1800m to 4200m)
1. 2/3rd’s RULE
2. Be in a spot 2/3rd’s of the way where you’d be
3.
4.
5.
6.
7.
8.
OK with finishing in the race, overall!
Have 2/3rd’s of your energy left for the last 1/3
of your race.
Not much changes in overall position here.
Surges come into play at this stage - (Most
effective).
This is the RACE! Focus!
Know your surroundings, who could move?
Get into a better position to strike…if in pack,
get to outside or near the front and not boxedin
The race has 3 phases
End (4200m to 5000m)
1.
2.
3.
4.
You’ve come this far…don’t let it get away
Everyone is tired, who wants it more?
2:15-3:00 minutes of hard running left.
Move up! Get one more, than the
next...team!
5. GUTS!
6. Focus on arm carry, arms straight back
and straight forward, knees up. Final
Kick…think Form!
7. Attitude, I’m not losing now, I’m catching
four more, I can win this….
Race Tactics and Strategies
1. How to excel in cross country races
2. How to “properly” run a 5K 
3. Pacing
4. Making a move/Surges
5. Covering a move
6. Common mistakes to avoid
Race Tactics and Strategies
Pacing
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Become a student of running, know what a certain
pace would get you for an overall time.
Pace charts, equal performance charts
Know what a 75 second 400 feels like
Get accustomed to knowing when you aren’t
working hard enough and too hard
Practice being consistent, equal speed regardless
of terrain. (Wisconsin CC)
Never be more tired at the end of a downhill than
what you were going into the downhill
Downhills need to be a part of the course where
you recover. Staying in control will help you
achieve this.
Race Tactics and Strategies
1. How to excel in cross country races
2. How to “properly” run a 5K 
3. Pacing
4. Making a move/Surges
5. Covering a move
6. Common mistakes to avoid
Race Tactics and Strategies
Making
Moves/Surges
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Make a move with a specific purpose
Have a goal in mind for how long surge is going to
last
– To the next flag, over the hill (Visual Things)
– Until I catch 9 people
(Place Oriented)
– 20 seconds
(Time Based)
– Break the Lafollette kid
(Rival Goal)
Settle back into a hard but comfortable rhythm
Make moves at pre-planned spots
– Pick these out on your warm-up run, or walk of
the course, or plan it out with your coach
Race Tactics and Strategies
Making
Moves/Surges
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Make moves when you feel good
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Make moves when you are in a group of
teammates
Make moves at times of the race where
others do not want to go
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Much easier to move when your emotions
are on your side
After the mile
After the 3200 meter but before 800 to go.
Types of Surges
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Fartlek Surge
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Mess with you opponents mindset
Can be made anytime throughout race
 Use this surge to get back to position
Tough to master, and do not recommend
Jugular Surge
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Going for it, one move to put opponent
away.
Gradually increase the pace, but have a
plan to hold it longer than usual (over 60
seconds)
Serious move, to make a break or to pull
away for the win
Huge risk/reward…..
Generally by yourself, no teammates help
1.
2.
3.
4.
How to excel in cross country races
How to “properly” run a 5K 
Pacing
Making a move/Surges
5. Covering a move
6. Common mistakes to avoid
Covering
Moves/Surges
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Recognize the move
Close gaps immediately, back pocket
Three quick steps
Realize that if you cover, opponent will weaken
Realize that the move won’t last but a few seconds
Relax!
Ways to practice
Covering
Moves/Surges
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Indian file runs
Fartlek runs, 30 second spurts in summer
Run in different areas in pack, get used to leading
and following, recognize when pace slows and speeds
up
Run familiar routes and bring a watch to check splits
1.
2.
3.
4.
5.
How to excel in cross country races
How to “properly” run a 5K 
Pacing
Making a move/Surges
Covering a move
6. Common mistakes to avoid
Common mistakes to
avoid
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Not warmed up enough
Going out too fast
Running too fast and out of control at on hills
Training at the wrong paces – wrong group
Race Tactics and Strategies
QUESTIONS?
Thank You!!!
GOOD LUCK THIS SEASON!
Paul Chellevold
Head Coach – Girls Cross Country
Madison Memorial High School
pchellevold@hotmail.com