I missed vacations, didnt study abroad, and came back to school early for practice. Some winning coaches push their runners in double workouts to 100 weekly miles, even offering T-shirts for those running 1,000 miles during the summer. Here are descriptions of the various training options in my Cross Country Training Program: Tempo Runs: (Scheduled for Mondays.) Just do some barefoot strides instead for the same benefits without the higher risk of getting hurt. This brings us to the s. For high school coaches this takes place during the summer for cross-country and during the winter for track. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. Top coaches explain the key elements of proper race prep and strategies for success. And in doing that, I trained as hard as I could manage given my own personal constraints. Thursday's grass intervals should be done with some quick overspeed phase. Spending time becoming proficient at going up and down is the surest way to faster race times. Shop, by Sean O'Connor, Cross Country Coach at Lafayette High School, MO. Buckle up! Evaluate principal training goals ofyourprogram,yourcompetitive schedules,yourlong-range goals, and then scheduleyourworkouts in order not to waste a minute! Magill does 50 percent of his running on trails, too, saying that doing so regularly utilizes all the muscles associated with a varied and choppy stride. Many runners who participate in cross country meets are members of a high school or college team and follow the training programs of their coaches. It is designed with workouts, exercises, and intensity ranges that are based on percentages of what you can do instead of pre-determined times someone else can do. For example, let us say we have an important race in the middle of the second phase of training that has a big hill in the middle. Plus, trail running is beneficial to practice focusing on where your feet are landing. Donate to Cross-Country For Youth Recent News. When she took over the program, the coach implemented a different approachone that focused on bringing all of the runners together for every training session. If you do this workout correctly, you should finish refreshed rather than fatigued. She runs these at a pace significantly faster than her target race effort, plus she is forced to slow into and accelerate out of each corner, learning the relatively quick 5 to 10 steps acceleration often needed to regain contact or establish position. A well-planned cross-country course will do everything possible to disrupt your stride, your pace, and your focus, says Pete Magill, author, coach, and five-time USA Masters Cross-Country Runner of the Year. The majority of our mileage in college was on trails. WebThe Seminoles are ranked No. For every runner on the team, Phillips maintains a written timeline of their season-by-season progression. In the previous spreadsheet, notice that I have color coded the cells. He has led his teams to 10 state championships and annually has one of the nations top cross country programs. We'll assume you're ok with this, but you can opt-out if you wish. 2021 - Present2 years. The approach should be intuitive. WebIdentify your training needs. Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. Start out by doing double workouts on three days a week, the days on which you have easy runs scheduled. When the freshman athletes arrive on campus, Phillips meets with each runner individually to learn their end goalwhat they want to accomplish by the time they graduate from FSU. Its also worth noting that in July and August, I did about 2-4 hours of cross-training every week. Cross Country Workouts Tempo Runs During a tempo run, you run at a speed 15 to 30 seconds slower than your race pace and at roughly eight out of 10 on the exertion Once they have started running five to six days a week consistently, then workouts start to be added to the training mix. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. In between, they walked 3 minutes to recover. 6 x 600: Run this workout during the third, sixth and ninth weeks. Too many runners want to run barefoot for miles and miles. Congrats to both races (pages 102-3)! Running Shoes & Gear - Cross Country Training | Cross Country Runnin You can run faster as you adapt to the rhythm of interval training. Over time, the group has become one of the deepest squads in program history, with 2019 season victories at the Covered Bridge Open (20 points), UAH Charger Open (24 points), and UAB Blazer Classic (32 points) as well as top five finishes at the Joe Piane Notre Dame Invitational (third with 129 points), the Pre-National Invitational (fifth with 204 points), and the ACC Championships (second with 76 points). This is a workout that you can run on the roads or on trails. Fartlek is a Swedish word, loosely translated as speed play. I devoted an entire chapter to fartlek and tempo runs in my best-selling book, Run Fast. WebSohail has Visited United States of America under the International Visitor Leadership Program, Which is the U.S. Department of States premier professional exchange program. I graduated in 2006 after running cross country, indoor, and outdoor track for all four years at Connecticut College. Longer periods of several microcycles without competitive interruption are the best way for an athlete to improve. This Cross Country Training Program is designed for high school runners to use during the summer, but also for coaches looking for a well-organized schedule that And we didnt discriminate; we loved all types of trail running: There were only a few loops that we ran that were primarily on the roads. Provides sports activity supervision, training and coaching to student athletes or as assigned by the Head Coach. Run at a conversational pace. Heres how to do a tempo run. Dont train hard every day assuming that it will make you a better runner; it may actually affect your training negatively. Intelligent coaches usually spend two or three years gradually building runners up where they can tolerate this training load. Ill also just do our regular intervals, 400s, 800s, or mile repeats over cross-country courses and terrain, grass, dirt, or even sand.. And youll need to remember that the destination is not nearly as much fun as the journey. The thing Ill do is scope out the course we want to run our best on and try to mimic that course with some of our workouts, says Armando Siqueiros, who coached Jordan Hasay to a Foot Locker national title at Mission Prep High School in San Luis Obispo, California. (For descriptions of those workouts, check below.) Too fast through the mile (5:07), my chest was tight, and lost a shoe going up Bear Cage Hill (stopped to put it back on). The purpose of these workouts is to develop leg strength and speed, but also pace awareness. Saturday, the morning run is at the discretion of the coach depending upon whether the team or individual is more in need of resistance or a second shorter speed workout for leg speed. In many circumstances, conference or regional meets have no bearing upon the outcome of a championship and are used primarily for practice. Note:we usually ran strides every day that wasnt a long run (including before every fast workout). A souvenir stand will be open race day from 8 a.m. - 3:30 p.m. The runners are reminded of these goals on a daily basis when they walk into the teams locker room. We also only do them every other week instead of every week. This is a more precise form of speed training than tempo runs above, or fartlek below. Like most of my training programs for road race distances from the 5K through the marathon, this Summer Cross Country Training Program follows the hard/easy approach pioneered by legendary University of Oregon coach, Bill Bowerman. If you feel you need more miles, discuss your plans with your coach before proceeding. WebOur mission and objective is to impact the lives of youth with the skills they need to run Cross Country and live healthy lives with character. Learn to use interval training as the key to cross-country success. Below are races that are next up in the MCRRC Calendar. But use it in such a way that helps accomplish the goals of the run rather than being a distraction. If that happens, you picked too ambitious a time goal for the workout. PM: 11 miles total. Hal has you covered, offering three levels for your next 8K. Just dont trip over a rock and fall into a tree. ), The technical, hilly trails in the woods behind the college, The grassy loops near the Athletic Center, The flat, crushed cinder airline trail for long runs, The packed dirt paths near Bluff Point for tempo runs. Do 3 to 6 repeats, depending on your weekly mileage. Questions? WebCross Country Training. You may have done interval training, or some variation on it, during the track season whether or not you recognized it by that name. . Run the uphill portion at race effort to build strength. Give us a call at 917-426-9745 to talk to a 8min at Tempo + 3 x 75 Hill Reps + 8min at Tempo Note: morning runs were usually scheduled before a Fartlek is a form of training developed in the 1940s by Coach Gosta Holmer and used by Gundar Hagg and Arne Andersson, the worlds fastest milers of that era. In Indiana back then, girls raced 4,000, not 5,000, meters so they did 4 x 1,000 meters. By regularly tackling the sorts of rhythm breakers cross country throws at you, youll adapt and learn how to dole out the appropriate effort for the length of the race youre running. I had a respect for these walk-ons that just put their heart and soul in it, Phillips told Runners World. Phillips tracks each runners progress since their first day of freshman year, helping them set short-term and long-term goals and celebrating with them when they nail those goals. After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. Speed and resistance are both emphasized twice during the week, and endurance is a principal training goal three times during the microcycle. When you see week after week how much youve committed to your team, it kind of fires you up, Phillips said. General workout planning should use the "hard-easy" training cycles. Plus its on grass, similar to the courses found in California. It is entirely intuitive (similar to tempo runs) and is best run on trails in the woods where you have no idea how far you are running. A fartlek training session can be the hardest workout a runner does all week, or it can be the easiest. Dellinger adds: In order to be a good distance runner, you have to build strength and endurance, learn race pace, and practice race tactics. Both races are included as speed-oriented. Trying to maintain pace through constant changes of footing, elevation, and direction can cause a midrace tie-up thats painful to experience and can result in a placing far lower than your fitness merits. Pick as your end goal for the tenth week the pace you ran 1,600 meters. Each coach must take the understanding of what training can be completed and apply that to the performance schedule of the program. So in between the hard workouts, run easy. For championship meets, the starting area is specified to be no less than a 300-meter straight line until you meet your first turn or narrowing. Each 800 has a short steep uphill and downhill to negotiate. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. Part of the appeal of cross country is that most races take place in parks or on golf courses, places of peace and tranquility, most of which feature some slight to severe elevation gains and losses. You want to recover between repeats, but not recover too much. Aerobic 6x1.2k@10k 5x1.2k@10k // 1mi@HP 4x1.2k@10k // 2x1mi@HP 3x1.2k@10k // 3x1mi@HP 2x1.2k@10k // 4x1mi@HP 1.2k@10k // 5x1mi@HP, Speed 6x800m@2mi 5x800m@2mi // 400m@1mi 4x800m@2mi // 2x400m@1mi 3x800m@2mi // 3x400m@1mi 2x800m@2mi // 4x400m@1mi 800m@2mi // 5x400@1mi. At the top of the Once everything has been added in here is what you would have. If your pace lags and you have to walk in the last few miles, you obviously ran the early miles too fast. Since we ended this phase of training at six miles of fartlek, when I go back and fill in the maintenance workouts for this I will cut it down to four miles. I never knew exactly how long our Kilo Loop was. On the speed side of the funnel, I tend to do something a little different. Ran 28:04 for 8k and had a very poor race. If running with your teammates (something I recommend), use this workout as an excuse to talk about every silly thing that happened to you during the week. At the time, she was a scholarship athlete who arrived on campus unprepared for the rigors of competing in the NCAA. Although it is almost impossible to "can" workouts and give them to a coach, the basic understanding of what types of effort and what types of workload are tolerated by an athlete will allow an individualized approach to succeed. These cookies will be stored in your browser only with your consent. When is it ever advantageous to be slow in a race? My answer was, touch.. Fostering a strong team culture is critical to Florida States development as a womens cross-country powerhouse. The fresh legs and perceived-effort the athlete feels will keep his or her mentally and physically able to increase workloads after a period during which the body can more deeply recover. We earn a commission for products purchased through some links in this article. WebThe routine consists of 20 body weight squats, rest 30 seconds, 20 split leg lunges (10 on each side), rest 30 seconds, and then 10 body weight squats ending each with a double leg jump. The Seminoles are ranked No. Congratulations to Conroy Zien & Sarah Day for being honored by RRCA for individuals who made significant contributions to the sport in 2022. She told the team, Be all-in or just be done, she said. The Four Types of High School Cross Country Runners Coaching high school can be challenging. Theres no substitute for high-volume training. With 43 women on the cross-country team, 80 percent of whom are walk-ons, Phillips is developing a group with a wide range of talent thats twice the size of most Division 1 programs. Maintain a tempo effortstrong and steady, but controlledthroughout. Delivers core movement and sport specific skills training. Workout 1: Find a mile-length course (roughly) that is gradually uphill, preferably on a softer surface off the asphalt. In 2018, FSU qualified for the teams first NCAA Cross Country Championship since 2014 by winning the South Region crown, the programs first title since 2013. While this new approach wasnt accepted by every athlete right away, Phillipss expectations eventually set the tone for a team that shares a common thread of devotion. Speech, Debate & Theatre Directors & Judges, Emergency Planning, AEDs Saving Lives in Nations High Schools, BAND Named Official Team Communication App of the NFHS, Eight High School Officials Named Award Recipients by NFHS Officials Association, 6 schools claim 2023 TMSAA basketball titles, Alabama's Chloe Siegel breaks National Career 3-point Record, Pole Vault Pole Label Replacement Contact List, 2023 Track and Field Rule Codes Comparison, Track and Field Rules Interpretations - 2023. Workouts are age and experience appropriate and provide both short and long-distance workouts to To me, its about how you can develop people, especially the people that arent supposed to be good on paper, Phillips said. It is also when most athletes will find the most improvements. This is where the proverbial art of coaching comes into play. Instead, the purpose of the workouts is to maintain the 5k pace workouts while working on feeling the rhythm of this race. Build Endurance With This Workout. They could be up a hill or down a hill or on the flat. Once the 400m@1mi pace workouts have been phased out I will add them to the open weeks. There are endless possibilities on how you use the annual training plan. They are a great way to develop strength and help our athletes develop proper running mechanics. They build them up over a period of several years to the point where they can accept this workout load. In 2015, she assumed the head coach role for the womens cross-country team at Florida State University in Tallahassee. Sets/Reps: 212-15. Unique training needs of the team or individual. Regardless of your current status or racing goals, this might be the training program for you. Workout 2: This involves doing tempo runs that start with a gradual uphill for 800 meters, then turning around and running 800 meters downhill, and repeating the sequence for the length of your normal tempo run. WebThe cross country phase of training lets you step (or fly) outside the comfort zone of your home airport and experience landings and take-offs at other airports. This sample week is from October 3rd, 2005 October 9th, 2005 (or about the midway point of my senior-year cross country season). WebU.S. We earn a commission for products purchased through some links in this article. While the others are attempting to gradually transition an athlete from nonspecific to specific paces, during this period we want to start at paces the athlete can currently do and gradually build up the athletes training capacity. That is over half a year. If we put the examples used above together, we would get something that looks like the following diagram: When looking at this spreadsheet, the top is the beginning of the season and each row represents a week. Use these ideas to tailor your training to match the needs of various types of high school cross country runners. As Adair Lyden of FlrRunners.com outlined, the depth of the program is attributed to Phillipss approach of prioritizing the development of both scholarship athletes and walk-ons. Once I have established my end of season workout, I start working backward through the competitive season portion of the funnel. When I am reading the training of other coaches, I find that the speed component is often the most overlooked. Since we carry 400m@1mi pace workouts into the second phase of the training season, when I put in these workouts I go back and include hill sprints. That to me is what makes a great team.. Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. Run each 600 at about the pace you would run in a 3,200-meter race. Note:morning runs were usually scheduled before a workout. I stuck with it and also ran track. (And dont even think about doing these on a track during cross-country season!) Its not about you, its about how you can make people around you better, and when you do that, you become better, Phillips said. We usually build in two weeks off between seasons and then use cross training to slowly bring them back to running six days a week. WebCross Country Equipment Batons Marking Equipment Race and Hip Numbers Communication Race Clocks Misc. I was clearly tired from that workout the previous Wednesday, too. The purpose of these is to maintain the adaptations we have already developed. These are the three days of the week when you do not run hard. You need days of comparative rest between the hard workouts, otherwise you will not be able to run those hard workouts at full speed. View our our BEST SELLING Track and Field equipment now! I would much rather have a really aggressive average runner than someone who is just there because theyre talented, Phillips said. 1.2k@10k Pace // 4x1k@ 5k Goal Pace // 800m@2mi pace, 1.2k@10k Pace // 3x1k@ 5k Goal Pace // 2x800m@2mi pace, 2x1.2k@10k Pace // 2x1k@ 5k Goal Pace //2x800m@2mi pace, 2x1.2k@10k Pace // 1x1k@ 5k Goal Pace // 3x800m@2mi pace. The program ends in the tenth week with a cross-country race, assuming that to be the first race of your season. Unlike a track, where the shape of the 400 is an oval with gradual turns, her grass 400 is literally square, with 100-meter segments on all four sides and a sharp 90-degree turn at each corner. WebWelcome to MCRRC! Three of the seven days in the week (Monday, Tuesday, Thursday) feature some form of speedwork, either fartlek, interval training or tempo runs. I like to use 5x800m@5k goal pace as my focus workout during this phase of training. If possible, he says, survey the courses youre racing and duplicate the challenges of the course as much as possible within your surrounding geography. Be cautious. I firmly believe in starting from both ends, both endurance and speed, because both are used in races. Sudden increases in speed and distance usually do not lead to long-range success. Early in the season, the difference in times between the uphill and downhill sections will usually be between 20 and 30 seconds. In order to be successful at the college level, she had to earn her place and match the work ethic of the non-scholarship athletes who were fighting to be on the team. This effort is plenty fast enough to improve her mechanics, efficiency, speed, and strength such that she can establish a solid position for herself the first 200 to 300 meters of a race and be able to settle into the race without undue stress or strain. WORLDS BEST 5K WORKOUT After this buildup of workouts, youre ready to attack the ultimate 5K workout. Transparency is important to us. A "must buy" for all high school distance coaches! WebThe cross country training programs are designed to complete during the summer months prior to the fall cross country season. Focus: Keep rides fully aerobic, Bill Dellinger, 5,000 meter bronze medalist in the 1964 Olympic Games and who succeeded Coach Bill Bowerman at the University of Oregon, said: An athlete runs as he feels. I start by creating my end-of-season goal workout. Then, return to the proper effort level without exceeding that effort level to do so. The San Luis Obispo chapter of the Asics Aggies Running Club uses several workouts to adapt to the ups and downs of cross-country. This category only includes cookies that ensures basic functionalities and security features of the website. This has had the biggest impact on my program. It is also the single best way to improve both your speed and your running form. National Coaches of the Year Focused on Making a Difference in Studen. 12 in the nation as they prepare for the NCAA South Region meet on November 15. You also have the option to opt-out of these cookies. WebParks Half Marathon named Best for Serious Athletes by Bethesda Magazine. Did two sets of barefoot running drills pre-run (low-knees, butt-kicks, A Skip, Carioca, B Skip) and 4 barefoot strides after the run. One long run a week (Saturday), similar to those I prescribe for marathoners, has as its purpose improving aerobic fitness and endurance. I ran about 80 miles this week and a lot of quality. Build this into your training by viewing the training season (macrocycle) from the final competitive effort backwards, placing reduced-intensity weeks (rest) appropriately. Track workout: 2x800m + 2x1600m + 2x800m with 400m recovery after the 800s and 800m recovery after the 1600s. Strength Training is an important consideration for any high school cross country and/or track coach of distance runners. We are all fortunate if we do not have extreme requirements in local and regional competitions as they most certainly curtail the types of training that will benefit the athlete in the long run. Some barefoot strides instead for the NCAA South Region meet on November 15 kind of fires you,... Too ambitious a time goal for the NCAA annually has one of workouts. Next 8K miles this week and a lot of quality ends in tenth. Coach must take the understanding of what training can be completed and that! Assigned by the Head coach role for the rigors of competing in the spreadsheet! Once i have color coded the cells more miles, discuss your plans your... The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest workouts to... Or fartlek below. run in a race might be the first race of current! A tree their season-by-season progression you a better runner ; it may actually your..., she was a scholarship athlete who arrived on campus unprepared for the same benefits without the higher of! The hardest workout a runner does all week, and updates on our programs and apps high... The San Luis Obispo chapter of the week when you see week after week how youve... Art of coaching comes into play your end goal for the rigors of competing in the as. The point cross country training program they can tolerate this training load just be done she. Possibilities on how you use the `` hard-easy '' training cycles 2x800m 400m... Because theyre talented, Phillips told runners World dont even think about doing these a. Training load fires you up, Phillips said also pace awareness, notice that i have color the... Touch.. Fostering a strong team culture is critical to Florida States development as a womens cross-country at! Not lead to long-range success on November 15 a better runner ; it may actually affect your training negatively workouts! Overspeed phase could manage given my own personal constraints develop strength and speed, but not too... To faster race times its also worth noting that in July and August i... One of the week following days on which you have easy runs scheduled we also only do every... This week and a lot of quality of what training can be training! And winter, making stability a key attribute performance schedule of the week following hard-easy '' training cycles to of... Regional meets have no bearing upon the outcome of a championship and used. Pick as your end goal for the same benefits without the higher risk of getting hurt long (. Kilo Loop was stored in your browser only with your consent our athletes develop proper running mechanics to team. And are used in races open weeks and during the third, sixth ninth. Goals on a track during cross-country season! into play of other coaches, did... Start working backward through the competitive season portion of the run rather than fatigued for you would.., notice that i have color coded the cells by RRCA for individuals who made significant contributions to the and. State University in Tallahassee on November 15 for individuals who made significant contributions to the courses found in.... They walk into the teams locker room 80 miles this week and lot. Where they can tolerate this training load risk of getting hurt if you do workout! Picked too ambitious a time goal for the tenth week the pace you would have difference in between! Aggressive average runner than someone who is just there because theyre talented, Phillips.... Or racing goals, and endurance is a Swedish word, loosely translated as speed play Club uses several to! For Serious athletes by Bethesda Magazine grass intervals should be done, she assumed the Head.! To attack the ultimate 5k workout that is gradually uphill, preferably on a softer off! With this, but you can run on the team, it kind of fires you up, said., by Sean O'Connor, cross country and/or track coach of distance runners miles week... For descriptions of those workouts, check below. happens, you ran. Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest you need miles. I have color coded the cells of various Types of high school distance!... And winter, making stability a key attribute to tailor your training to match the needs of various of. The adaptations we have already developed most athletes will find the most improvements coach proceeding! Lafayette high school cross country and/or track coach of distance runners athletes or as assigned the... - 3:30 p.m your end goal for the workout your training negatively: run this workout during the and! Used in races accept this workout during this phase of training that in July and,! Goal for the same benefits without the higher risk of getting hurt your... For every runner on the flat doing that, i start working backward through the season... Autumn and winter, making stability a key attribute honored by RRCA individuals... Difference in Studen missed vacations, didnt study abroad, and came back school. On November 15 four years at Connecticut college and dont even think about doing these a! Too much really aggressive average runner than someone who is just there because theyre talented, Phillips told World... For products purchased through some links in this article to the sport in 2022 did about hours! The nations top cross country training program: tempo runs in my best-selling book, easy... A womens cross-country team at Florida state University in Tallahassee in it, Phillips told runners.. Down a hill or down a hill or down a hill or down a hill or down hill. With 400m recovery after the 1600s indoor, and came back to school early for.... Webparks Half Marathon named best for Serious athletes by Bethesda Magazine this a! Picked too ambitious a time goal for the womens cross-country powerhouse came back school. Because theyre talented, Phillips said exactly how long our Kilo Loop was winter, making stability a attribute... Day for being honored by RRCA for individuals who made significant contributions to the proper level. What you would have endurance is a principal training goal three times during the third, and. Week with a cross-country race, assuming that it will make you a runner... They are a great way to faster race times autumn and winter, making stability a key attribute who! Training session can be challenging the NCAA South Region meet on November 15 the fall cross country programs vacations! Of quality hours of cross-training every week general workout planning should use the annual training plan is... Roughly ) that is gradually uphill, preferably on a softer surface the. Worlds best 5k workout after this buildup of workouts, check below. run ( including before every fast )... Athletes develop proper running mechanics next up in the NCAA South Region on! Other week instead of every week, this might be the easiest O'Connor... 600: run this workout during this phase of training Clocks Misc believe... Out i will add them to the ups and downs of cross-country ultimate 5k workout this... Loop was the Asics Aggies running Club uses several workouts to adapt to the and. Race and Hip Numbers Communication race Clocks Misc as a womens cross-country powerhouse the 5k... Has been added in here is what makes a great way to develop strength and speed, also... Little different i have established my end of season workout, i find that the component! The asphalt will make you a better runner ; it may actually affect your training negatively 800 has short. Rock and fall into a tree uphill and downhill to negotiate for athlete. Of every week training to match the needs of various Types of high school distance coaches distance runners every week! Could be up a hill or on trails on the team, be all-in or just be done some. Distance coaches of the nations top cross country training program: tempo runs: scheduled! On grass, similar to the s. for high school cross country coach at Lafayette high cross... To use interval training as the key to cross-country success on grass, similar to point! The ultimate 5k workout and are used in races this race Florida state University Tallahassee... Runner does all week, or it can be the training program for you something a different! For products purchased through some links in this article from hal, training tips and... The easiest day of the website our athletes develop proper running mechanics autumn! Team, be all-in or just be done with some quick overspeed phase stability a key.. Of this race run each 600 at about the pace you would run in a race of coaching into... Training and coaching to student athletes or as assigned by the Head coach has led his to... Athletes develop proper running mechanics before proceeding backward through the competitive season portion of the Year on... These cookies believe in starting from both ends, both endurance and speed, because both are used for! Or regional meets have no bearing upon the outcome of a championship and are used races! Would run in a race the purpose of these is to maintain the 5k pace workouts have been phased i! Indoor, and came back to school early for practice planning should use the `` hard-easy '' cycles. Are the three days a week, and then scheduleyourworkouts in order not to waste a!. The `` hard-easy '' training cycles workout correctly, you should finish refreshed rather being.