It’s important for everyone who’s interested in track and field to put all the pieces of the puzzle together. After all, this is a sport that is not always considered to be the premier and most exciting to fans, and it is certainly not one of the most sought after or respected among its peers….
Archives for coaching cross country
Distance 101 – The Workouts Cross Country Coaches Use
In a simple distance training scheme it is effective to longitudinally separate the season into three different segments of time and the workouts cross country coaches use in each. Early season is a strong preparation time characterized by general running, athletes not focused on their best event (all training together), and races that are interesting…
Protein for the Win – Protein Needs of Cross Country Athletes
Low fat, high carbohydrate, low calorie intake, carbohydrate cycling, vegetarian, vegan, junk food! What else have coaches heard from their endurance athletes regarding nutrition? Today we will focus on the importance of protein. In the last few decades cross country runners have increased their awareness in how nutrition affects performance, but with diet fads, advertising,…
Five Basic Workout Themes the Cross Country Coach Should Use
Cross country training can be rather complicated and confusing for a coach just getting started in the profession. Many times, a new coach will start by merely constructing a training program that looks pretty similar to what they ran in high school. Pretty soon it becomes apparent that circumstances and location are different, so adjustments…
October Training for Cross Country Athletes
For cross country runners, October is the time of racing in big Invitationals and preparing for the championship meets to follow. For a cross country coach, October is especially stressful because it is the month of capacity training schemes and sequences which are the hardest to master because the training effects are so individualized. Already…
September Training for Cross Country Athletes
There is no better time in the cross country season then September. Fun invitational meets, hard-core training, an already well-formed team, pretty good weather, and still eager runners all make for a very enjoyable month. For a cross country coach, September training is especially interesting because it is the month of training creativity. Already past…
Endurance as a Primary Physical Component in Cross Country
Endurance as a Primary Physical Component in Cross Country It can be said that a high level of endurance is the most important of the five primary physical components found in a cross country runner. The danger in making such a statement is that it may diminish the importance of the other four: speed, strength,…
Coordination as a Primary Physical Component in Cross Country Running
The first step in designing training programs for cross country runners is visualizing a clear understanding of the physical components needed for success. Designing distance training schemes without a clear purpose in mind is an inefficient process at best, and at worst is a hodge-podge of this and that from impractical weight room exercises to…
Flexibility as a Primary Physical Component in Cross Country
There are five primary physical components that are targeted for improvement during physical training. The degree of emphasis placed on each of the five components of strength, speed, flexibility, coordination, and endurance is sport specific. All must be addressed for any athlete to improve performance capacity. In cross country running, the component of endurance is…
Mental Preparation for Cross Country Championship Races
Your team has just qualified for the state cross country meet with an excellent performance at the section race. Let the celebration begin! That is, for about four hours anyway. A good rule for celebrating (or pouting) is the Midnight Rule. Championship meet mental preparation begins. Celebrate your victory until no later than midnight of…
Peaking Workouts for Cross Country Runners
The championship week is the culminating microcycle of training for a long macrocycle of aerobic and anaerobic development. Unlike team sports, the “championship week” in cross country varies from athlete to athlete and from team to team. For some members of the team it may be the week of the Conference Meet and for others…
A Test for Aerobic Capacity
There are many tests available for coaches to use in assessing the track and field and cross country athletes aerobic abilities on their teams. Throws coaches commonly use the over-head backward toss of the shot, jumping coaches use the three-legged bound, and distance coaches use the Kosmin Test; all in an attempt to predict future…