Summer training is what will make us faster and better in the fall. You cannot be a competitive collegiate cross country runner without serious summer running. The idea is to start developing the different systems we rely on during races. Three key components make up the off-season training plan:
1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency.
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season.
Hopefully, everyone has recovered from the track season and can now begin to increase weekly mileage. We will add a weekly long run to improve aerobic capacity. We will also add core strength training and, soon hill repeats. While these increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts.
The more volume you can do during the summer, the better you will be in races in the fall.
Coach Van Arkel
417-873-7567
xcountry@drury.edu
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