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Cross Country Workouts

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.

  •   All intervals are written the following way 6x400m or 6x90s

    • This means you run 400m or about 90 seconds 6 times. Taking rest in between each one. 

  •   Rest between running intervals should be 90 seconds, but for the first weeks 2 minutes rest is ok.


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. 

  • What to focus on while running hills: 

    • Your upper body should be leaning into the hill

    • Your knees should be driving up high (approximately making a right angle with your chest)

    • Toes should be should be pointing up (not towards the ground)

    • Arms should have a 90 degree bend at the elbow and swing from your hip to eye level

    • At the base of the hill it is like flipping a switch and you start the faster pace up the hill

  • Batavia Hill Locations: 

    • Hill by the Quarry (Union St)

    • Hill by Knox Ln (used during RMS XC season)

    • Any other location with a 200-300m long hill. 


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

  • The first 5 minutes are a warm-up and you are running at a moderate pace 

  • Then you alternate 1 minute running fast (interval pace) 

  • Followed by 2 minutes running at a moderate pace

  • Continue the 1 min / 2 min alternating until the total time is reached






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