Off-Season Training for Cross Country:
We will spend the next 10 weeks of summer off-season training building an aerobic base for the harder running we will do when cross country season starts at the beginning of the fall semester. 6K and 10K cross country races are 80%-85% aerobic, so mileage, volume and aerobic fitness are the most important elements and are necessary before we add speed work and more intensive running during September and October.
These key components make up our off-season cross country training plan:
1. Aerobic Fitness - Mileage to improve endurance and efficiency. Consistency is important.
2. Leg Strength - Hill running to increase the strength of leg muscles, tendons and ligaments and improve form and speed.
3. Core Strength - Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Nutrition - Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
5. 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.
We will not begin running fast intervals until practice starts. In the meantime, focus on volume and running workouts at current fitness levels. Getting faster as a cross country runner comes from being persistent and patient and putting in lots of miles over the summer.
Coach Van Arkel
We will spend the next 10 weeks of summer off-season training building an aerobic base for the harder running we will do when cross country season starts at the beginning of the fall semester. 6K and 10K cross country races are 80%-85% aerobic, so mileage, volume and aerobic fitness are the most important elements and are necessary before we add speed work and more intensive running during September and October.
These key components make up our off-season cross country training plan:
1. Aerobic Fitness - Mileage to improve endurance and efficiency. Consistency is important.
2. Leg Strength - Hill running to increase the strength of leg muscles, tendons and ligaments and improve form and speed.
3. Core Strength - Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Nutrition - Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
5. 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.
We will not begin running fast intervals until practice starts. In the meantime, focus on volume and running workouts at current fitness levels. Getting faster as a cross country runner comes from being persistent and patient and putting in lots of miles over the summer.
Coach Van Arkel
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