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Fall Cross Country Preparation

posted Jul 13, 2010, 1:47 PM by Matthew Chestnut
Theme: "Combining base building with recovery"
  • Run four days a week
  • Three 20 minute runs and one 30 minute run; increase each run 5-10 mins every other week
    • Mileage-wise this would take us from 11 miles/week to around 18 miles/week (at an 8 min pace)
  • Run at your own pace; speed not important now
  • Key run is long run; should increase to 40-45 minutes prior to season
  • For some speed work, mix in 6-8 strides 2 times/week after run
    • race speed, 100m, 1/3 build-1/3 at 5k-1/3 slow, up on toes/mid foot, 60 sec rest
  • Last 3-4 weeks mix in some up-tempo running, for example, 1 min up-tempo/1 min jog
  • Also mix in hill sprints for strength
    • Begin with 2-4 sprints of 8 seconds up hill; complete recovery (1-2 minutes between each repetition)
    • Work up to 8-10 sprints of 10 seconds each
    • Do this workout a maximum of once per week
  • Form drills before each run: high knees, butt kicks, skipping, lunges
  • Strength and Core work, 3x weekly:
    • planks (3 x 30 seconds; prone, push up position)
    • bicycle abs (20 reps each alternating leg)
    • push ups (15 x 2 sets or 10 x 3 sets)
    • chair dips (15 x 2 sets)
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