Cross-Country Runners Fall 2005 Practice Plans

1 day per week – meet/race of some sort, of at least 1 Mile distance. At house track meets, run at least the 800 and the bonus mile. (Typically Sundays)

1 day per week – cross-country interval workout. (Typically Thursdays). We will do some variation of a distance-appropriate interval workout. An example is set out below.

Warmup and stretch.

2K runners: 1 x 200M at start pace. 60 seconds rest. 4 x 400M at 800M goal pace. 2 x 100M all-out effort on 60 seconds rest. Cool down jog.

3K runners: 1x 300M at start pace. 60 seconds rest. 3 x 800M at slightly faster than mile goal pace. 3 minutes rest in between each. 2 x 150M all-out effort on 60 seconds rest. Cool down jog.

4K runners: 1 x 400M at start pace. 60 seconds rest. 4 x 800M at slightly faster than mile goal pace. 2:30 - 3 minutes rest in between each. 2 x 200M all-out effort on 60 seconds rest. Cool down jog.

(Note: The goal paces will need to be personalized to fit the runner’s level of fitness and personal goals. They will also change as the season progresses.)

2 days per week – distance workouts. Easy (but diligent) runs to build base, with several 50M accelerations worked in to the run. At least 1.5 x race distance. May substitute a bicycle workout if it is not simply cruising. Standing hills are good… Other types of aerobic workouts can also be fine. But remember, you can’t train to race quickly by practicing slowly. This does not, however, mean you should race every workout. That’s a recipe for injuries. Coach Becky will discuss this type of run at practices.

1 day per week – hill workout. (Consult Coach Becky for details.)

Conditioning:

Rotate through the core body exercises set out below. Do each workout one time per week. I recommend skipping a day in between each one. If you can’t do the recommended number of repetitions, drop the number down and do what you can. If these seem easy, see Coach Becky. She can fix that problem.

#1 (10-15 reps)

Prisoner squats (hands behind neck)

V-sit

Pushups

Back hyper with twist (lie on stomach, arms behind waist, lift front up and twist each shoulder in turn

Rocket jump (arms by side to under chin)

Crunch (legs in air, feet crossed at ankles)

Prone single leg extension (straight legs)

#2 (10-15 reps)

Single leg squat (hands behind neck)

Toe touch (lie on back, feet straight up at 90 , crunch and touch feet)

Pushups

Back hyper (on stomach, lift arms and legs)

Side ups (crunch with legs off to one side)

Pushups

Lunge walk – arms behind neck

Pushups w/ toe walk

#3 (5 reps)

Pedestal Series

Prone elbow stand single leg raise

Supine elbow stand single leg raise

Prone hand stand single leg raise

Supine hand stand single leg raise

Lateral elbow stand single leg raise

Lateral hand stand single leg raise

Supine flexed knee elbow stand hip raise

Supine flexed knee hand stand hip raise

Crunch low reach with arms