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Posts Tagged with "Cross Country training"

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How to Train Sprinters Who Run Cross Country

 “SHOULD SPRINTERS RUN CROSS COUNTRY?” The question is often asked, “Should sprinters run cross country?”  You will hear some power/speed gurus quickly say unequivocally “NO!” because it will have a negative effect on an athletes speed qualities.  I think the question requires some deeper investigation. ANTI EARLY SPECIALIZATION I am happy to see that the…… More

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Your Favorite Workout

Most cross country coaches have been running since high school and college, or newly enjoy running now.  There are some workouts that seem to always go very well for you, but others that result in an endless struggle.  From these workouts emerge favorites, but they may not be the best type of work for your…… More

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The Balke VO2 Max Test

  Training to maximize aerobic capacity is the cornerstone of all cross country conditioning for races of 8k or less, and very important to even 10k and 12k cross country races.  The ideal training scheme will have dedicated VO2 max workouts to develop aerobic capacity and tests to monitor the developmental progress of the advancing…… More

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Taking Time Off

All endurance runners need time off from training in order to regenerate the body and relax the mind.  In most cases this regeneration time follows a vigorous racing schedule and an intense training period.  Endurance fitness is elusive because it cannot be maintained over an indefinite length of time.  Training adaptations are disruptive to the…… More

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A Test for Aerobic Capacity

There are many tests available for coaches to use in assessing the track and field and cross country athletes aerobic abilities on their teams.  Throws coaches commonly use the over-head backward toss of the shot, jumping coaches use the three-legged bound, and distance coaches use the Kosmin Test; all in an attempt to predict future…… More

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Speed and Ancillary Training in the Distance Events

Perspectives. Distance run training geared toward the development of energy system efficiency, cardiovascular fitness, and buffering capabilities is the foundation of any good distance program. Yet, there are several other forms of training that are applicable to endurance training, serving a specific purpose that can enhance performance, increase the effectiveness of other forms of training,…… More

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The Tempo Run

The tempo run is a valuable training unit component that should be found in the microcycles of both middle-distance and distance runners, including cross country athletes.  The name is derived from a musical term that refers to a recognized “rate of speed”.  The rate of speed, or tempo, used in training distance runners is the…… More

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Levels and Types of Competition

The word competition takes on many meanings in the natural world.  For two animals in competition for the same basic needs in the same ecosystem, it means survival, and ultimately life and death.  Fortunately for humans, competition in the athletic domain of our society has far less consequences.  Loosely defined for sporting application, competition is…… More

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Cold Weather Considerations for the Runner

Distance running at any temperature generates metabolic heat production inside the athlete, even with cold weather running. The chemical conversion of carbohydrate and fats to ATP is only about 35% efficient, with the remaining 65% lost as heat in the complicated bio-chemical processes inside the cell.  While this seems like a lot of lost heat,…… More

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Heat Considerations for the Runner

There are a number of environmental considerations that will affect the effort and performance of the cross-country runner.  One of the physiological results of running at any speed is an increase in internal heat production which is due to an increase in the metabolism of the athlete.  If the environmental conditions are kind, the athlete…… More

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Carbohydrate Metabolism

Understanding and following proper nutritional protocol is crucial to the success of any athlete.  Human cells require nutrients ingested from outside of the body to provide an energy platform for muscle contractions, amino acids for synthesizing a wide variety of protein-based components, and micro-nutrients that provide a sort of co-enzyme function in many cellular functions.…… More

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Maintaining Fitness throughout the Championship Season

The championship season in high school cross country can be a long and drawn out affair in the United States.  The time period between state sectional meets and the Footlocker Championship race can last up to eight weeks for some runners.  Maintaining fitness, both aerobic and anaerobic, is critical to racing success, yet energy systems…… More

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The Long Run

Aerobic training is the foundation of all cross country programs.  The length of the race dictates the energy demand required, and the intensity of the effort establishes the proportion of aerobic to anaerobic energy system contribution.  All cross country races of two miles or longer have a greater than 90% aerobic contribution at full effort. …… More

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Managing Your Phases and Periods

By now almost every cross country coach in America has had some contact with the basics of training theory.  This is quite a contrast from the 1980’s when only the most diehard coaches were familiar with the works of Tudor Bompa and others from the Eastern Bloc that had first organized sport training into chunks…… More

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Hydration and Carbohydrate Replacement

While distance runners should be concerned about fluid replacement every day that they are in training, the summer heat puts these concerns at the top of the list.  Like so many issues in sport training there is no shortage of anecdotal information about hydration, and then there is the scientific research.  The goal is to…… More

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