Archives for distance workouts

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…

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,…

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…

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…

Workout Recovery Protocol

Workout recovery practices can be placed in three domains when discussing training for cross country runners.  First there is the recovery that takes place between interrupted bouts of work in anaerobic or VO2 max training.  In most cases this is some sort of incomplete recovery that takes pace for 1-10 minutes with the exact time…

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