Sample XC Workouts Week #1 (8/10-8/16)
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 8/10: 30 Minute Conditioning Run (aka The Circuit)
After a good warmup, find a loop that takes you about 2 minutes to jog. Jog the 2-minute loop nice and easy. After each loop, complete one of the following: 20 Pushups, 20 Sit-ups, 20 Mountain Climbers, 20 Lunges, 30 Second Plank. Continue to repeat for a total of 30 minutes.
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Tuesday 8/11: 45 Minute Easy Run
Go out for a nice and easy 45 Minute Run. The pace should be nice and relaxed. Listen to your body and get a feel for this comfortable pace. Your breathing should not be labored, and you could sing a song to yourself.
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Wednesday 8/12: 30 Minute “Fartlek” Run
“Fartlek” is such a great word that really means “speed play”. During today’s workout, start out easy, then vary your speeds throughout the workout. Listen to your body and try to find these three paces - “aerobic”, “threshold”, and “anaerobic”. It’s easy to find your aerobic pace and your anaerobic pace. But during today’s run, really try to find the “threshold” pace, in other words – that pace which takes you right outside your comfort zone. Once you’ve found that threshold pace, alternate between 1 minute at threshold pace and 4 minutes nice and easy.
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Thursday 8/13: “Race Prep”
During today’s workout, you’ll be letting your body recover nice and easy, while also allowing it to prepare for an upcoming race. After a good warmup, go for a nice and easy 2-mile run. After you return from your run, do 10 “strides”. For the “strides”, find a nice flat area that’s about 60 meters long. Exagerate your stride, and really focus on your good running form. Run nice and tall up on your toes, and swing your arms forward and back, as you feel light on your feet running through the 60 meters. Again, listen to your body, and let it dictate how to run most efficiently. This is not a sprint.
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Friday 8/14: Baseline 3200m Time Trial
Find an open track today under the supervision of your parent/guardian. After a good warmup and a few strides, you’ll run your first baseline time trial today. This time will serve as a meter stick to measure your improvements and growth throughout the season. 3200m is 8 laps on the track. Be sure to stay in lane 1, and do not run on the line. Write your time down on a sheet of paper. Now think about your goals for the season. Write those goals down and think about how to accomplish them. Email a coach if you need any help. If you are interested in face to face training this season, be sure to fill out the application and email it back.
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Saturday 8/15: “Shake it out” Run
Today’s run is all about letting your body recover and prepare for the upcoming week. Run nice and easy whatever distance your body needs to loosen up and shake it out.
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Sunday 8/16: Off
Take a day off – you deserve it. Great job. Keep it up!
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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.active.com/fitness/articles/16-post-workout-static-stretches.
Cross Country Nutrition
https://www.runnersworld.com/advanced/a20786302/cross-country-nutrition/