Complete Track and Field

Posts Tagged with "distance workouts"

Blog Posts

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

Read More | 1 Comment

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

Read More | Comment

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

Read More | 4 Comments

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

Read More | 2 Comments

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

Read More | Comment

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

Read More | Comment

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

Read More | Comment

Summer Training for Cross Country

As the track season winds down in the spring, the distance runners enter a time that sport scientists call the transitional phase in the annual plan.  Track is an unusual sport in that there is no one time that all of the athletes are finished with their season.  An athlete that finishes up with a…… More

Read More | 1 Comment

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…… More

Read More | Comment

Winter Development in Cross Country Training

Exercise physiologist like to reduce athletic performance ability to five physical skills that are a product of the athlete’s genome, age and cross country training development.  Coaches have accepted this reductionism viewpoint and have described these five skills as “bio-motor” skills.  While the word bio-motor has no true scientific definition, both coaches and physiologists understand…… More

Read More | 3 Comments

Race Strategy and Tactics for the Endurance Events: 800 – 5000 meters

In track and field and cross country, the race is the assessment tool that endurance coaches use to determine the present day fitness of their athletes.  Race performance is a complex cumulative blend of various physiological variables as well as known and unknown factors that hinder or help race performance on the psychological side of…… More

Read More | 1 Comment