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Archives for distance workouts

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…

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…

Speed and Ancillary Training in the Distance Events

Perspectives. Distance run training geared toward the development of energy system efficiency, cardiovascular fitness, and buffering capabilities is the foundation of any good distance program. Yet, there are several other forms of training that are applicable to endurance training, serving a specific purpose that can enhance performance, increase the effectiveness of other forms of training,…

The Tempo Run

The tempo run is a valuable training unit component that should be found in the microcycles of both middle-distance and distance runners, including cross country athletes.  The name is derived from a musical term that refers to a recognized “rate of speed”.  The rate of speed, or tempo, used in training distance runners is the…

Heat Considerations for the Runner

There are a number of environmental considerations that will affect the effort and performance of the cross-country runner.  One of the physiological results of running at any speed is an increase in internal heat production which is due to an increase in the metabolism of the athlete.  If the environmental conditions are kind, the athlete…

Winter Development in Cross Country Training

Exercise physiologist like to reduce athletic performance ability to five physical skills that are a product of the athlete’s genome, age and cross country training development.  Coaches have accepted this reductionism viewpoint and have described these five skills as “bio-motor” skills.  While the word bio-motor has no true scientific definition, both coaches and physiologists understand…

Race Strategy and Tactics for the Endurance Events: 800 – 5000 meters

In track and field and cross country, the race is the assessment tool that endurance coaches use to determine the present day fitness of their athletes.  Race performance is a complex cumulative blend of various physiological variables as well as known and unknown factors that hinder or help race performance on the psychological side of…