TEAM TRAINING - Training Specifics for AHS XC
Training:
We want our runners to know the basics of cross-country training and our training plan. Our runners should know what we are doing, where we are doing it and why! In creating our plan we work from summer training through the season to the state championship. Although the plan may vary slightly during the season, our main training objective will emphasize aerobic endurance and strength. We want to develop enough strength to enable you to maintain the necessary speed over the full distance at which you compete (3.1 miles or 5 Kilometers). We will train to continuously develop your aerobic capacity – and pick a time to run well (Region and State)! Planned performance!
Principles of XC Training:
These are some basic principles of cross-country training. We will structure our plan on these principles to help with smart and safe training. We want our runners to have a basic understanding of cross-country running and training.
Aerobic training: The fundamental purpose of XC training is to enhance the capacity to use oxygen. Since 75% of the energy used to run distance races is produced aerobically, it is very hard for runners to succeed in cross-country without a solid base of aerobic fitness. A period of long, continuous distance running must be part of our training plan if our runners are to do well and remain injury free.
Lactate threshold training: The lactate threshold is the level of exertion at which the body becomes incapable of producing energy aerobically and lactic acid (fatigue, dysfunction, and pain) begins accumulating in the bloodstream and muscles. Raising the lactate threshold is a result of training the body to use oxygen more efficiently. As a result, a runner’s body responds to hard training by being able to produce more energy without accumulating lactic acid. Raising lactate threshold can help improve aerobic or running performance. Tempo running, hill running, interval training, and repetition training are ways to increase the lactate threshold.
Speed development: This is simply developing how fast you can run. Our cross-country runners do need to develop speed, but they must learn to run fast like a distance runner, not a sprinter. We will learn and train to be fast at the end of a race. Fartlek training, running form drills, and strides are ways to develop speed.
Running mechanics: How you look when you run or how your body coordinates the movement of your arms and legs while running is mechanics. Good running mechanics will allow our runners to train efficiently and maximize running performance. We will train our running mechanics to help with racing and prevention of injury. Running form drills, strides, circuit training, and strength training can help build proper running mechanics.
Specific strength: How strong you are. We will develop strength to enhance our distance running and prevent injury. Circuit training, strength training and core training will be done specifically for cross-country running.
Mental toughening: Having the ability to endure physical discomfort while running and racing. We say that cross-country running is 10% physical and 90% mental. We must train to endure fatigue, pain and discomfort especially when racing. We will train to develop psychological and physical skills and tactics to cope with pain. We will use relaxation patterns, breathing patterns and goal reinforcement to increase our capacity to run past discomfort. We want to pride ourselves on mental toughness while running and racing.
Competition: Cross-country is a competitive sport, not just a fitness activity. We will encourage and train our runners to RACE!
Adapted from AAF/CIF Cross-Country Coaching Manual, Amateur Athletic Foundation of Los Angeles, 1994.
Methods of XC Training:
These are the running methods that we will use to train. These methods will give our runners an idea of what type of running we will do. These methods explain how to do the running and at what pace or speed. The abbreviations for these methods will be used in our training calendars.
Easy and steady running (ER) is controlled running for medium to long distances. You should be comfortable enough to carry on a conversation while running.
Tempo running (TR) can be continuous or segmented. A continuous tempo run is done for a determined amount time (20 – 30 minutes) at a determined pace or speed. A segmented tempo run (tempo reps) is done by combining easy running with faster running for a determined amount of time (1 – 5 minutes) at a controlled pace or speed. You will run fast for a certain amount of time and easy for a certain amount of time.
Hill running (HR) is done by combining easy running with running up hill for a determined distance or a determined amount of time at a controlled pace or speed. This is very similar to segmented tempo running, just uphill.
Interval training (IT) is done by running for a determined distance at a timed pace or speed. The interval is the recovery or rest period that follows individual bouts of running. You will run fast for a determined distance in a determined amount of time and rest for a determined amount of time. The goal is to run specific distances with an incomplete recovery or rest period.
Repetition training (RT) is running a determined distance in a determined amount of time as fast as you would in a race. Repetitions will be from 1 – 6 minutes long or distances of 200 – 1600 meters. The objective is to run specific distances at race pace with a complete recovery or rest period.
Fartlek training (FT) is speed play running. You will combine fast and slow running within a continuous run. Bouts of fast running are followed by easy recovery running. Ideally this is done over a varied terrain, including hills. The bouts of speed and recovery can be unstructured so the runners gain a feeling of playing of speed.
Speed training (ST) is a component of all running. A runner’s ability to sprint well at the end of a race often determines the outcome of team and individual competition. Since cross-country is predominantly aerobic, sprinting will account for very little of our training. Speed training or sprinting will be done to work on mechanics while running fast. We will run fast for a short distance or time and focus on form.
Adapted from AAF/CIF Cross-Country Coaching Manual, Amateur Athletic Foundation of Los Angeles, 1994.
This is our 3 - part plan that we will use to guide our training:
Phase 1: Build fitness (aerobic training): This is the most important phase! This phase lasts 10 to 12 weeks, starting in May and continuing into August (summer training). This is when we get use to training and we run to increase daily and weekly miles. We want to improve our runner’s strength and endurance (fitness). The amount of running is determined by experience and what you have done the previous season. We have an outline for 2 training groups: A = new or 1st year runners and B = 2nd, 3rd, and 4th year runners.
The training will be easy and steady running for medium to long distances. We will just run! No tempo running, no hill running, no interval training, etc. and no races. After 7 to 8 weeks of training we will add strides (quick, light runs of 20 to 30 seconds) to our training. Running strides can be done in the beginning, in the middle or at the end of a run. We will determine when to complete them.
Our training will always include our warm up and cool down routine of flexibility and stretching exercises and running drills. There will be a summer running incentive program and we will electronically keep track of all miles run using our team’s training website (www.eTRaXC.com).
Remember, the “BIGGER” your foundation, the “HIGHER” you can go!
Phase 2: Prepare to race (increase lactate threshold): This phase lasts 7 to 8 weeks, starting in August and continuing to the end of September. We will continue training and maintaining daily and weekly miles. We will train to increase lactate threshold and to improve speed development. Our focus is to prepare to race. We will work into our training routine related to the start of the season. We will add tempo running, hill running and interval training. Our training routine will be based on our race schedule. The routine will include work days, recovery days, rest days, off days and race days. We will also plan days for circuit, strength and core training.
Examples of workouts in this phase are:
1. 10 minutes of easy running, then 1 minute of hard running (on), then 4
minutes of easy running (off), repeat 4 to 5 times during run, finish with
20 minutes of easy running.
2. 10 minutes of easy running, then 2 minutes on, 4 minutes off, repeat 5 to
6 times during run, finish with 20 minutes of easy running.
3. Run 3 to 5 miles easy, run 6 – 12 hill runs of 200 – 400 meters and run 1
to 2 miles easy.
4. Run 1 – 2 miles easy, run 3 – 5 repeat miles at a timed pace/speed with
easy running in between and run 1 – 2 miles easy.
5. Run a certain distance for time or timed run.
We will also continue stretching exercises, running drills and strides.
Circuit, strength and core training will be specific for cross-country running. It will be done to help improve strength and form, but it will be monitored so that it does not interfere with our run training.
Phase 3: Train and race (speed development): This phase will last 3 to 4 weeks, starting in October and continuing until the state meet. We will continue our training routine established in phase 2. We will train and race and train to race faster! We will continue to try and increase our lactate threshold, while also focusing on improving our speed development. Our training will be very similar to phase 2 training. We will add repetition training, fartlek training and speed training. We will train at a desired race pace, geared toward your goal 5K race time. Racing will continue, with our most important being the Region 7 - AAAA meet.
Workouts will include repetitions of different distances ranging from 200 meters to 1 mile. The repetitions are done at a certain pace/speed/time and the intervals in between, easy running or walking (rest) will also be done in a certain time. We will also train to simulate racing situations.
This phase is meant to fine tune your training from phase 1 and 2! This phase is about mentally and physically preparing to race our BEST at the end of the season! Planned performance!
We pick our time to race fast – Region and State!
Warm up and Cool down:
This is our routine for warming up and cooling down. The time spent warming up or cooling down can vary depending on the planned running for each day. We will expect this routine to be done by the runners before and after races or meets.
Routine:
1. Easy running – 5 to 15 minutes – together.
2. Flexibility Stretches – 5 to 15 minutes - movement - neck, arms, waist,
knees, ankles, and shins, sit and reach, hurdle, butterfly, sit and twist,
knee to chest, standing side lunge, standing forward lunge, standing
quad and standing lower leg.
3. Running drills – 5 to 10 minutes - form walking, form skipping, high
skipping, jogging butt kicks, running high knees and running quick feet.
4. Running Strides – 2 to 5 minutes – together.
Circuit Training:
Our circuit training will be specific for cross-country running to help increase good running form and mechanics. The calisthenics type exercises are done one after another with little rest. We will complete the entire routine 1 to 3 times.
Sample Circuit:
Push ups
Sit up crunches
Pull ups
Standing long jump
Lunges
Medicine ball tosses
Box step ups (6-18”)
Hurdle (walk)
Low to moderate intensity
Will gradually build during summer and early season
Support strength development, rhythm, and form
Will reduce intensity or stop toward end of season
Strength Training:
Our strength training will be specific for cross-country running to help increase good running strength and form. The exercises will be done safely and we will focus on form. Our lifting exercises will be done with low to moderate weight and medium to high repetition. We will complete the entire routine 1 or 2 times.
Sample lifting routine:
Bench press
Lat pull down
Arm curl
Military press
Dips
Low to moderate intensity
Will gradually build during summer and early season
Support strength development, rhythm, and form
Will reduce intensity or stop toward end of season
Core Training:
Our core training will be specific to cross-country running to help increase and maintain overall body strength, stability and balance. The exercises will be done safely and we will focus on form. We will train the abdominal, oblique and erector muscles, which are at the core of most strength and power movements, vital to long distance running.
Sample core routine:
Prone core plank
Side plank
Elbow-to-knee twisting crunch
Reverse crunch
Double leg hops
Summer Training:
We will give t-shirt incentives for running miles in the summer. We will voluntarily meet and run together at least 3 days per week. Make sure to use our training log to keep track of what you run (www.eTRaXC.com). You have to use the log to qualify for the running incentives. Our runners should check with Coach Holmgren to set up with our team account. The
t-shirt incentives will be given to those running 350, 450 or 550 miles.
Summer Practice – 5:45P on M, W and F: (time and what to do)
5:30-5:45P - Arrive (check calendars to know where we are)
5:30-6:45P - Stretch, run, drills and circuits (check calendar to know our training)
6:45-7:00P - Stretch, meet and go home
Season Practice – 4:00P everyday: (time and what to do)
3:45-4:00P - Arrive, check in, and know where practice is
4:00-4:15P- Warm up, review training and running
4:15-5:45P - Running, drills, circuits, strength and core
5:45-6:00P - Cool down, meet and go home
Driving Directions to Practice Areas:
These are directions to practice areas from Allatoona High School.
Army Corp of Engineer Property (ACP). Turn left out of main drive from school onto Dallas-Acworth Highway (Hwy 92). Go to first road on left and turn left onto Old Stilesboro Rd. Continue on Old Stilesboro Rd until stop sign at Cheatham Hill Rd. Cross over Cheatham Hill Rd and continue until the Army Corp Property parking area on the left. Turn left into parking area to park.
Kennesaw Mt National Battlefield Trail (KM). Turn left out of main drive from school onto Dallas-Acworth Highway (Hwy 92). Turn left onto Old Stilesboro Rd. Continue on Old Stilesboro Rd to stop sign at County Line Rd. Turn left onto County Line Rd and continue to stop sign at Mars Hill Rd. Turn right onto Mars Hill Rd, continue until stop light at Dallas Hwy. Turn left onto Dallas Hwy and continue until Cheatham Hill Monument entrance on the right. Turn right into park and continue until parking area.
Training Calendars:
The calendars are set up by the months of the season. There is a key for each month to help understand what we will do and where we will be located. Use the link below to open and view our training calendars.
Downloads:
