Sample XC Workouts Week #7 (9/21 - 9/27)
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 9/21:
Today’s run is a 5 mile “progressive run”. Start out with the first mile nice and easy – relaxed pace. The second mile should be a little faster – then the third mile should be an even faster pace – followed by the fourth mile almost all out. The fifth mile is back to nice and easy for your recovery.
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Tuesday 9/22:
Hills, Hills, and More Hills
Today’s Hill Workout is TWO Fold – Focusing on Form on the downhill and the uphill. Find a nice hill similar to the one along Vermack from the High School to Chamblee Dunwoody Road. During the downhill, focus on running on hot coals. Every time your foot touches the pavement, pick it up quickly and try not to make any noise as you run downhill. How silent can you get? During the uphill, mentally picture a rope on both sides of your body that is helping to pull you up the hill. Run tall, and don’t slouch with a good arm drive, that is driving your entire body quickly up the hill. Get a full recovery between each interval, and get in 45-60 minutes of hills.
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Wednesday 9/23
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 9/24:
Hills, Hills, and More Hills AGAIN
Today you are working strictly on the uphill. Instead of finding a nice shallow hill, find the toughest hill in Dunwoody. Did someone just say Withmere or Oxford Chase? Treat the downhill as your recovery, nice and easy and relaxed....then slingshot up the hill, driving as hard as you can for the duration of the climb. Run tall, using your arms to pull your legs up the hill. After reaching the top, recover on the downhill, and repeat. 30 minutes total.
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Friday 9/25:
Now that your legs are nice and sore from the workouts this week, there is one more thing you have to do before you can rest. Get on the track and do a 3 x 1000m at goal race pace – with a 3 minute recovery between intervals.
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Saturday 9/26: Rest Week
Today is usually our rest week before we get into the Championship Season. Relax your legs today after a tough week of workouts.
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Sunday 9/27: Long Easy Run
Take today to get in a nice long easy run. 45-60 minutes.
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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/