Sample XC Workouts Week #4 (8/31-9/5)
The following workouts are intended for a runner that has completed summer training with a good endurance base and is currently putting in a minimum of 20+ miles/week training for a 5km peak race in late October. Please amend the workouts as needed given your current fitness level, and as always contact a coach if you have any questions. If you are new to running, do a combination of running and walking, and gradually increase your mileage by no more than 3-5 miles per week.
Before you begin any running workouts, please be sure that you are cleared to do so by a doctor and have completed all paperwork uploaded to dragonflymax.com. Any running is done at your own risk, on your own, under the safety of supervision of your parents/guardians following all CDC guidelines
Everyday should be made up of 3 parts : Warmup, Workout, Cooldown
Warmup: All workouts should always begin with an active warmup. Begin with a 5-minute easy jog on a flat surface. After the easy jog, go into leg swings - hold onto a fence post and swing one leg at a time forward and back 10 times, then side to side 10 times then like you’re riding a bicycle 10 times. Repeat on your other leg. The key is to loosen your body, all the way from your hips to your knees to your ankles. Next go through a series of dynamic stretches – A Skips, B Skips, High Knees, Butt Kicks, Lunges, Karaoke, etc. See the links at the bottom for more ideas on how to warmup before a workout
Workout: See below for daily workout ideas
Cooldown: Following any workout, be sure to hydrate and refuel. Get in a few strides. Then go for an easy 10-minute run followed by static stretches. Remember your body needs a balanced diet to build muscle. Be sure to get in plenty of vegetables, fruits, protein, carbohydrates, and fluids. Stay away from the sugary sodas and fast foods. See the links at the bottom for more ideas on static stretches and nutrition:
Sample Daily Workouts
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Monday 8/31:
At this point, you’re well into your routine of training. For the month of September, we usually train through our weekly races. That means, we use the race as an opportunity to drive our training. What is working, and what needs to be improved upon. Because we’re not racing in September, we’ll need to use our workouts to gauge our fitness level. Today’s run is a nice and easy distance run. Try to get in at least 45 minutes – or try to match the farthest distance you’ve run so far this season.
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Tuesday 9/1:
Hope you have found your nice “anaerobic threshold” pace. Today’s run is 30 minutes total. Find a nice flat route. Start off with 5 minutes nice and easy – then run for 90 seconds at your threshold pace. Alternate 3 min easy with 90 seconds threshold for the total 30 minutes. Take more recovery time if you need it. You should be fully recovered before starting each interval.
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Wednesday 9/2:
Today’s run is 60 minutes nice and easy. Get in your distance run today. Focus on a smooth comfortable stride with very relaxed breathing.
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Thursday 9/3:
Were you able to find your 5k goal race pace last week? How did the 4 x 800m repeats go at your 5k goal race pace? Let your body find and recognize the pace it needs to run at to reach your goal. If the 4 x 800m repeats were easy last week – bump today’s workout to 5 x 800m. If you had trouble completing the 4 x 800m at a consistent pace last week, slow down your pace, so you can complete the 4 x 800m at the same consistent pace. Don’t worry if you have to tweak the pace – it's ok.
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Friday 9/4:
Today’s run is what we call “Race Prep”. This is the workout that we do before a competitive race. It’s a chance to get our bodies ready to race the next day. During Race Prep, we complete a total of 2 miles. The first mile is nice and easy before doing a series of strides during the second mile. The second mile alternates with 100m at the stride pace and 100m nice and easy. After completing the workout, we mentally visualize the race the next day.
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Saturday 9/5: 5k Race
Today would be one of our first races of the season. Map out a 5km course near you and run a timed 5km. How did you do? What felt good? What additional workouts will help you reach your goal?
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Sunday 9/6: Off
Take a day off – you deserve it. Great job. Keep it up! Check in with a coach and let them know how you’re doing!
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Resources:
Dynamic Stretches After the Warmup
https://www.therapeuticassociates.com/athletic-performance/running/dynamic-warm-ups-for-runners/#:~:text=Dynamic%20warm%20ups%20increase%20core,used%20to%20cooldown%20after%20activity.
Static Stretches After the Cooldown
https://www.therapeuticassociates.com/athletic-performance/running/dynamic-warm-ups-for-runners/#:~:text=Dynamic%20warm%20ups%20increase%20core,used%20to%20cooldown%20after%20activity.
Cross Country Nutrition
https://www.runnersworld.com/advanced/a20786302/cross-country-nutrition/