Cross Country Training Guide

ST. PETER SCHOOL

WELCOME TO ST. PETER CROSS COUNTRY!!!

Over the next several months, your young athlete will be participating in and in many cases introduced for the first time to many strenuous methods of training to improve his or her aerobic capacity and ultimately become a more efficient and faster runner.   Of course, this translates into more trophies for St. Peter.  It also means that your child will be given the gift of running, one that he or she will be able to use anytime for the rest of his or her lives.  We’re going to have fun and train hard.  This guide will give you and your young runner an overview of most of the training methods that we’ll be using.  The more prepared your children are, the more fun they’ll have, and the more successful they’ll be.  Read on, and again welcome to St. Peter Cross County!!!

CONTINUOUS AEROBIC RUNNING

Continuous aerobic running or CAR is the simplest of all cross-country training methods. Just simply run for the allotted time with the goal of developing basic cardiovascular fitness.  If possible, do this run on a soft surface in a natural setting.  All that’s needed are running clothes, shoes and a watch.  The pace will be faster than a jog but slow enough to converse with a training partner.  It is important to run at a pace that can be maintained continuously for the entire session, as stopping or slowing will negate the beneficial cardiovascular effects. Always take time to stretch after this run.

TEMPO RUNNING

Tempo running is a training method that improves aerobic fitness by increasing the threshold at which lactic acid production begins to exceed its clearance in the muscles, thus causing fatigue.  This threshold typically occurs at a running pace that corresponds to about 75 – 85% of the runner’s maximum heart rate (for elementary age athletes, max heart rate is 190 – 210 beats per minute).  Running at this intensity is called tempo running.  Runners can check their pulse to insure they are running at the correct pace.  As a guideline, breathing should be vigorous but not labored, so that runners find it difficult to talk.  The pace should feel challenging but runners should have enough energy to sustain the pace for another 6 – 10 minutes after the session ends.  The optimal tempo pace is generally about 30 seconds per mile slower than cross – country race pace, or just a slightly slower pace than the runner can sustain during a race.  We will use two types of tempo runs.  Interval tempo running will involve short repeats with short rest periods of brisk jogging in between.  Once our runners begin to develop better aerobic fitness, we will use continuous tempo running of a longer duration without a break.

TECHNIQUE DRILLS

Technique drills train the neuromuscular system to help runners develop sound running technique. 

High – knee marching and high – knee running emphasize extension of the driving leg during the takeoff phase of the running stride and lifting the knees which increase the runner’s stride length.  This will greatly improve the runner’s ability to surge or kick during races.

The basic skipping drill develops optimal biomechanics of the lower leg and foot, specifically improving movement at the ankle joint which is extremely important for optimal running stride.

Butt kicks strengthen the muscles that extend the ankle.

Several repeats of each of these drills will be performed at practice.  They should not be done without instruction from a coach or experienced runner.

TECHNIQUE STRIDES

Technique strides consist of repeated running strides over short distances (100 – 150 meters) at race pace and faster.  Coaches will observe the runners’ form and give instruction to make corrections.  Although these can be performed at home, they are most effective when observed by a coach.

STRENGTH ENDURANCE TRAINING

Runners need a combination of strength and endurance to produce moderately high levels of muscular force over long periods of time.  This capacity is essential for delaying fatigue, maintaining good running form, and preventing injuries.  To achieve this, a circuit will be performed using light resistive loads and a large number of repetitions.  No weights will be used.  As the runners progress, hill training will be introduced.   The strength endurance circuit and the hill repeats will be performed under the supervision of a coach.

FARTLEK (SPEED PLAY)

Runners will perform a continuous run for a set time (20 – 30 minutes) preferably in a natural setting, changing the pace at will.   There are no set limits to the time or intensity of running surges.  This type of training can lead to marked gains in aerobic fitness while being fun.   Fartlek training develops varied pacing skills and the mental toughness required to cover surges in races.  Fartleks will be lead and supervised by coaches or team captains.

ANAEROBIC INTERVALS

All of the race distances we’ll be running in cross country will at some point create a significant demand for anaerobic energy.   Midrace surges, uphill climbs and finishing sprints all use the anaerobic pathway for fueling the leg muscles.  Unless runners have trained their bodies properly through anaerobic intervals, they will fatigue and slow at critical points in races.  Anaerobic interval training emphasizes running fast while tired.  The runners will perform each repetition 5 – 15% faster than race pace while trying to achieve 100% of their maximum heart rate.  In addition to training the body to withstand fatigue, this method psychologically makes race pace feel relatively easy.  Each repetition should exhaust the runners completely, with the rest period being long enough so that the next repetition can be performed at the prescribed pace.   However, the repetitions should not be so exhausting that runners’ form falls apart.  As the season progresses and as runners progress in age, speed and volume of the repetitions will increase.  Anaerobic intervals should only be performed under the supervision of a coach.