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Archives for Cross Country workouts

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…

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…

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,…

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…

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. …

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