Off-Season Training Overview

Off-Season Training Overview:

Running cross country is relatively simple (be the first to the finish line, as a team, over 6K or 10K). Training for cross country races is also, fortunately, relatively simple (train moderately hard and long for a number of months, recover and get more fit, train a little harder for a few weeks, recover some more and get still more fit, train even harder for a shorter time, rest and then be really fast when you race).

Training and getting more fit is a progression. The body adapts to increased stimuli (long and fast running) and gets stronger and faster over time. The idea is to start developing during the summer the different bioenergetic and biomechanic systems we rely on when we run cross country races. We'll build a strong foundation of training and gradually increase volume and intensity over the next few months to improve our level of fitness.

These key components make up the off-season cross country training plan:

1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency. Consistency is important. 6K and 10K races are 80%-85% aerobic!
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.
4. Leg Speed-We'll start with strides (<100m) on grass during the summer and progress to faster running as we get closer to racing.
5. Nutrition-Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
6. Recovery/Sleep-Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.

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. While 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. Expect a more specific workout schedule in just a few days.

Coach Van Arkel
417-873-7567
xcountry@drury.edu