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Starting two weeks after cross country season, every week run a variety of two or three of the following workouts: 10-20 x 100m strides with 100m jog; alternate straights and … 0000002088 00000 n h޴Tmk�0�+�}�Y���x -4c��]��%"18vp������v��,�E�$���y�zlˁ� ,X ʀU M6��EC"��]���ޯ �!�aq�1乺b���5$\���s��7� K���g�M �0�o�RH6��z*lʢ�����H�J�9.�N�Y�%�����m=��ҧ4�2�2�Fe��L�]��l9,ֹ��[e��b�ڰ�����[R�� D�����SqdYe���؏����uh�Ɛ��7ŲD���|(��88�Y��Ӎ��v��{�F���5��V/�h�1jb?��2��T�1Bk�W���DG,e;�� #ġ>7�t�6�Rd�bduȢZI�}}���Q�+��=Z�#��&?Z�����t[gE�KEit�ԝ(��2��q8��}o�q�m��1�P�o@�S�Q_�R��Q�tMt�x-��t(���E�'�S;V�D�~ 0000003312 00000 n 0000020231 00000 n E. Emphasize “group running” in workouts. We cannot build training base, work on speed, tempo, endurance, and taper down for peaking all during cross-country … motivation, and 3) to implement workouts … Warming up before workout … Use these ideas to tailor your training to match the needs of various types of high school cross country … 1-4 spread at 2012 NCAA Championships was 2 seconds. Cross Country Training: Fall 2005. 185 0 obj<>stream What your favorite workout is for you may not be your favorite workout for developing runners on your cross country team. n�3ܣ�k�Gݯz=��[=��=�B�0FX'�+������t���G�,�}���/���Hh8�m�W�2p[����AiA��N�#8$X�?�A�KHI�{!7�. 2y�.-;!���K�Z� ���^�i�"L��0���-�� @8(��r�;q��7�L��y��&�Q��q�4�j���|�9�� ���,ϑ�巉bFː��y(�&��h�Y��G��K�TJi�/�+�����v#��"Uxy'����^��?G|h�4^y��/��E�. %PDF-1.6 %���� Pics of : Cross Country Workouts Pdf. <<9781C80CD6A3EE46848A3D83DE500AD2>]>> You CAN teach them to race together. I still . 0000006412 00000 n Idea is to maintain strength by keeping LT work in the program. Here’s how … Cross Country Workout Schedules. 0000020040 00000 n This block of time can be used to work on mileage and strength running as well as a return to weight training… November through February is a great time to address foundation work. %PDF-1.4 %���� endstream endobj 170 0 obj<> endobj 171 0 obj<> endobj 172 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>> endobj 173 0 obj<> endobj 174 0 obj[/ICCBased 180 0 R] endobj 175 0 obj<> endobj 176 0 obj<> endobj 177 0 obj<>stream h�bbd``b`f�@���`� �@��HpMi�@�9�����*H1#V�?c�o� �� endstream endobj startxref 0 %%EOF 86 0 obj <>stream The Four Types of High School Cross Country Runners – Coaching high school can be challenging. become as good of a skier by biking, swimming or lifting weights. 70 0 obj <> endobj 79 0 obj <>/Filter/FlateDecode/ID[<3F529249C2D85727D09493464D523D55><044E4E9D3234406487D01EE3CA798AEE>]/Index[70 17]/Info 69 0 R/Length 63/Prev 111568/Root 71 0 R/Size 87/Type/XRef/W[1 2 1]>>stream "���s��ۚ����3���������rI��N�k��"��A�]����b��z���;L��A�\V�4|+ ���\G$���Ǽ3�6F�� zk�4A_1l����JO�G��Ŧ����,�Ʉë�;v�h���8�d�WaG$���rb#������r��ފ�3��(1�l��v݃�q�DݽͰi �7a��M��7�I=�z����? A cross country athlete needs a coach for three important reasons: 1) time management, 2.) Lp�2V�Ch ���v�1��( %Q�|ݦ�^�L�Q�)q2���y �΃�A�e��[uh/��i͑�_�� �t@w��!�� ��!`��S�/ȫ��;�4�ӂ��[���s��(M���(G��Nt KCX�zcDXW���ˇa����aOG�\���њ��Y��=�&#ʠ�WX�@��M5L��Ǟ�Z�n�J�{O�ޓ�SO{���_=�W� ��> endobj 179 0 obj<>stream Cross Country Workouts Pdf. This gives the athletes an easy-to-understand purpose of each workout … • Periodicity - in your workouts provide the … Share Tweet. ���y&U��|ibG�x���V�&��ݫJ����ʬD�p=C�U9�ǥb�evy�G� �m& Although it is mostly used in training for the longer distances, 10k and up, it can be equally effective for high school cross country … Pre-Season Workout Schedule for August, 2018. 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