Cross Country Workouts Long Run: While running you should be able to maintain a conversation with another person without effort. The goal of this workout is to get in mileage; pace is not important. Long runs are about 50-60% race pace. Striders should be done after the long run. Moderate Run: While running you should be able to only say a few words to another person. The goal of this workout is to complete mileage, but at a faster pace than a long run. Moderate runs are about 70-80% of race pace. Striders should be done after the moderate run. Intervals: While running you should not be able to talk at all. The goal is to alternate between periods of high intensity running and rest. Intervals are run faster than race pace. Striders should be done before the intervals.
Hills: While running up the hill you should not be able to talk at all (similar to an interval). While running downhill you should be able to only say a few words to another person (similar to a moderate run). The goal of this workout is to run quickly up the hill while building strength and not slowing down. The downhill portion is a moderate recovery. Striders should be done before the hills.
Recovery Run: While running you should be able to maintain a conversation with another person without effort. The goal of recovery runs are shorter easy paced runs usually completed after a hard workout. These runs are just as important, if not more important, than the workouts! Striders should be done after the recovery run. Fartlek: Fartlek is a swedish word that means “speed play”. Fartleks are similar to intervals except your recovery is a jog so you are running continuously! Striders should be done after the fartlek
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