JoAnna Woodruff
HPER 6320
Prof. Micheal Miller
19 April 2007
Cross Country Training Program
This is a full-season training program for high school Cross Country. The season starts at the end of August and lasts for 12 weeks, until the beginning of November. The preseason starts at the end of the track season, the end of June, and lasts for about 10 weeks. The post-season begins in early November and continues until Track pre-season begins in February, about 10 weeks.
Pre-season
The pre-season will work on building up mileage and cardio conditioning. We will strength train twice a week, focusing on core and full-body conditioning as well as running-specific exercises. A flexibility plan will help the runners avoid injury. Twice a week cross training that can include biking, swimming, yoga and other sports will also be encouraged. A weekly schedule will be implemented and students will be tested at the beginning, middle and end of the pre-season. Each workout will have a warm-up and cool-down that is specific to the workout as well as appropriate stretching. The loads and volumes of weights as well as cardiovascular exercise will increase as athletes become better conditioned. Athletes will be expected to work up to 20-40 miles of running a week, with a goal of running 1,000 miles for the summer.
Mondays—Tempo Runs
Tuesdays—Strength train, middle distance run
Wednesdays—Cross Train
Thursdays—Strength Training, middle distance runs
Fridays—Long distance runs
Saturdays— Cross Train, Flexibility
Sundays—Rest, Flexibility
Stretches: Neck—look left/right, flexion/extension
Shoulders and Chest—straight arms behind back, seated lean-back, behind-neck (chicken wing)
Upper Back—cross arm in front of chest, arms straight up above head
Lower back—spinal twist, semi-leg straddle
Hips—forward lunge, supine knee flex
Torso—side bend with straight arms, side bend with bent arm
Anterior of Thigh and Hip Flexor—Side Quadriceps stretch
Posterior of Thigh—sitting toe touch, semi-straddle
Groin—straddle, butterfly; Calf—wall stretch, step stretch
Calf—wall stretch, step stretch
Warm-up/Cool-Down: Run 1 mile at an easy pace.
Exercises:
Tempo Runs—a workout of 30-45 minutes. Begin at easy pace, increase pace about halfway through workout to 80-90% of race pace and hold there until ¾ of way through and gradually decrease to a light jogging pace.
Long Distance Runs--A workout that is the longest run mileage-wise of the week, run at an easy to moderate pace and intended to push the endurance of the athlete and increase with time as the athlete becomes better conditioned.
Middle Distance Runs—a workout that is longer than a speed workout and shorter than the long-distance workout. A middle distance at 75-80% race pace
Strength Training--
Lower Body: heel raise, toe raise, knee extension, knee curl, dead lift, back extension, squat, lunge, hip flexion, hip extension, hip abduction, and hip adduction
Midsection (Core): Crunch, Reverse Crunch, Lateral Flexion, Cable Rotation
Upper Body: Bent-arm forward raise, rowing, lat pull-down, chin-up, dumbbell pullover, arm curl, triceps extension, shoulder shrug
Loads and Volumes: Increasing weight over time as athlete’s strength increases. Varying sets and repetitions according to periodization rates. Athletes will chart their progress.
Periodization: Pre-season:
Hypertrophy phase: low to moderate intensity (50-70%of the 1 RM) and very high to moderate volume (3-6 sets of 10-20 repetitions)
Basic Strength Phase: high intensity (80-90% of the 1RM) and moderate volume (3-5 sets of 4-8 repetitions)
Strength/ Power Phase: high intensity (75-90% of 1RM) and low volume (3-5 sets of 2-5) repetitions.
First Transition period
Cardiovascular Conditioning: Building up of running mileage, cross training such as swimming, biking, other sports and aerobics.
Agility: Seed Intervals of 10 minutes or less, tempo runs.
Plyometrics: marches, skips, lunges, bounds, multiple hops, jogging, plyometric push-ups, 45 degree sit-ups
Strength and Cardiovascular Testing: A timed 1 mile run and a timed 5K run with splits, at the beginning, middle and end of the pre-season.
In-season
During the cross country season the focus will be on increasing efficiency of running and power. More emphasis will be put on speed work and specific power strength training. Athletes will run 30-50 miles a week. Athletes will be tested at the beginning, middle and end of the season.
Mondays—Tempo Runs, plyometrics
Tuesdays—Intervals, Strength Training
Wednesdays—Distance workouts
Thursdays—Fartleks, pool workouts
Fridays—easy run
Saturdays—race
Sundays—off, flexibility
Stretches: Neck—look left/right, flexion/extension
Shoulders and Chest—straight arms behind back, seated lean-back, behind-neck (chicken wing)
Upper Back—cross arm in front of chest, arms straight up above head
Lower back—spinal twist, semi-leg straddle
Hips—forward lunge, supine knee flex
Torso—side bend with straight arms, side bend with bent arm
Anterior of Thigh and Hip Flexor—Side Quadriceps stretch
Posterior of Thigh—sitting toe touch, semi-straddle
Groin—straddle, butterfly; Calf—wall stretch, step stretch
Calf—wall stretch, step stretch
Warm-up/Cool-Down: Run 1 mile at an easy pace. On race days, the warm up and cool down will consist of running/walking the race course.
Exercises:
Tempo Runs—a workout of 30-45 minutes. Begin at easy pace, increase pace about halfway through workout to 80-90% of race pace and hold there until ¾ of way through and gradually decrease to a light jogging pace.
Long Distance Runs--A workout that is the longest run mileage-wise of the week, run at an easy to moderate pace and intended to push the endurance of the athlete and increase with time as the athlete becomes better conditioned.
Middle Distance Runs—a workout that is longer than a speed workout and shorter than the long-distance workout. A middle distance at 75-80% race pace.
Intervals-- Fast repeats followed by jogging or walking to recover. 400 m sprint with 400m jog, 600 m run with 200 m jog, and 1,000 m run with 3 minutes of walking/ jogging.
10 x 400: This workout is run the first, fourth, seventh and tenth weeks of program. Start at a 3200 m pace in first week and improve by 5 seconds to be able to do 1600 m pace by the tenth week.
5 x 1,000: Run this workout in the second, fifth, and eighth weeks of program. 3 minutes to recover between kilos.
6 x 600: Run this workout during the third, sixth, and ninth weeks. Run each 600 at a 3200 m pace, jog 200 in between. Progress in number over the weeks—8 x 600, 10 x 600.
Fartleks-- "Speed Play.” A 45 minute workout with periodic speed surges that last 20 seconds or 100-400 m.
Pool Workouts-- water jogging and running. The water is therapeutic for joints since there is no impact, but the water also adds resistance which is another strength-builder.
Strength Training:
Lower Body: heel raise, toe raise, knee extension, knee curl, dead lift, back extension, squat, lunge, hip flexion, hip extension, hip abduction, and hip adduction
Midsection (Core): Crunch, Reverse Crunch, Lateral Flexion, Cable Rotation
Upper Body: Bent-arm forward raise, rowing, lat pull-down, chin-up, dumbbell pullover, arm curl, triceps extension, shoulder shrug
Loads and Volumes: Increasing weight over time as athlete’s strength increases. Varying sets and repetitions according to periodization rates. Athletes will chart their progress.
Periodization: In-season:
Competition period: very high intensity (>/ 93% of the 1RM) and very low volume (1-3 sets of 1-3 repetitions); for maintenance, moderate intensity (=80-85% of the 1RM) and moderate volume (=2-3 sets of =6-8 repetitions).
Cardiovascular Conditioning: Running—speed work, pool work and longer distance runs. Weekly mileage of 30-50 miles.
Agility: fartleks, intervals
Plyometrics:
Lower Body:
skipping, lunges, butt kicks, bounding, toe jogging, straight leg jogging, two-foot ankle hop, squat jump, jump and reach, double-leg tuck jump, split squat jump, single-leg tuck jump, pike jump, power skip, backward skip,
Upper Body:
Punches, throws, chest pass, two-handed overhead throw, side-to-side throw, power drop, plyometric push-ups
Trunk:
45 degree sit-up
Strength and Cardiovascular Testing:Race times and split times.
Post-season
During the post-season, athletes will ease off the intensity that they have been working at, and the focus will shift to maintaining strength and cardiovascular endurance. Cross training will be added back into the schedule, and the expected weekly mileage will shift down to 20-30 miles a week. Strength training will go back to twice a week, with a focus on full body work.
Mondays—run or cross train
Tuesdays—strength train, flexibility
Wednesdays—run or cross train
Thursdays—strength train, flexibility
Fridays—run or cross train
Saturdays—run or cross train
Sundays—rest, flexibility
Stretches:
Warm-up/Cool-Down: Specific to the exercise, about 8 minutes of cardiovascular movement.
Exercises: Cross training such as swimming, biking, yoga and other sports.
Loads and Volumes: easy and comfortable for the athlete, resistance workouts at the athlete’s discretion.
Periodization: Post-season:
Second Transition Period (Active Rest): recreational activity that may not involve resistance training
Cardiovascular Conditioning: Cross Training, running 20-30 miles a week.
Agility: At the athlete’s discretion.
Plyometrics: At the athlete’s discretion.
Strength and Cardiovascular Testing: None
Conclusion
This program is designed for a high school Cross Country season. If paired with a spring sport such as track or soccer, the athlete will be in top condition. This program uses stretching, warm-ups and cool-downs, exercises with specific loads and volumes, it charts periodization and cardiovascular conditioning. It also plans for agility, plyometrics and strength and cardiovascular testing. If the athlete follows this program completely and appropriately, she will be well trained for her sport. A written program can never replace a good coach. A good coach will glean the good and be flexible with the athlete’s needs. A good coach can provide motivation and encouragement. A good coach will train an athlete to be a good athlete.
HPER 6320
Prof. Micheal Miller
19 April 2007
Cross Country Training Program
This is a full-season training program for high school Cross Country. The season starts at the end of August and lasts for 12 weeks, until the beginning of November. The preseason starts at the end of the track season, the end of June, and lasts for about 10 weeks. The post-season begins in early November and continues until Track pre-season begins in February, about 10 weeks.
Pre-season
The pre-season will work on building up mileage and cardio conditioning. We will strength train twice a week, focusing on core and full-body conditioning as well as running-specific exercises. A flexibility plan will help the runners avoid injury. Twice a week cross training that can include biking, swimming, yoga and other sports will also be encouraged. A weekly schedule will be implemented and students will be tested at the beginning, middle and end of the pre-season. Each workout will have a warm-up and cool-down that is specific to the workout as well as appropriate stretching. The loads and volumes of weights as well as cardiovascular exercise will increase as athletes become better conditioned. Athletes will be expected to work up to 20-40 miles of running a week, with a goal of running 1,000 miles for the summer.
Mondays—Tempo Runs
Tuesdays—Strength train, middle distance run
Wednesdays—Cross Train
Thursdays—Strength Training, middle distance runs
Fridays—Long distance runs
Saturdays— Cross Train, Flexibility
Sundays—Rest, Flexibility
Stretches: Neck—look left/right, flexion/extension
Shoulders and Chest—straight arms behind back, seated lean-back, behind-neck (chicken wing)
Upper Back—cross arm in front of chest, arms straight up above head
Lower back—spinal twist, semi-leg straddle
Hips—forward lunge, supine knee flex
Torso—side bend with straight arms, side bend with bent arm
Anterior of Thigh and Hip Flexor—Side Quadriceps stretch
Posterior of Thigh—sitting toe touch, semi-straddle
Groin—straddle, butterfly; Calf—wall stretch, step stretch
Calf—wall stretch, step stretch
Warm-up/Cool-Down: Run 1 mile at an easy pace.
Exercises:
Tempo Runs—a workout of 30-45 minutes. Begin at easy pace, increase pace about halfway through workout to 80-90% of race pace and hold there until ¾ of way through and gradually decrease to a light jogging pace.
Long Distance Runs--A workout that is the longest run mileage-wise of the week, run at an easy to moderate pace and intended to push the endurance of the athlete and increase with time as the athlete becomes better conditioned.
Middle Distance Runs—a workout that is longer than a speed workout and shorter than the long-distance workout. A middle distance at 75-80% race pace
Strength Training--
Lower Body: heel raise, toe raise, knee extension, knee curl, dead lift, back extension, squat, lunge, hip flexion, hip extension, hip abduction, and hip adduction
Midsection (Core): Crunch, Reverse Crunch, Lateral Flexion, Cable Rotation
Upper Body: Bent-arm forward raise, rowing, lat pull-down, chin-up, dumbbell pullover, arm curl, triceps extension, shoulder shrug
Loads and Volumes: Increasing weight over time as athlete’s strength increases. Varying sets and repetitions according to periodization rates. Athletes will chart their progress.
Periodization: Pre-season:
Hypertrophy phase: low to moderate intensity (50-70%of the 1 RM) and very high to moderate volume (3-6 sets of 10-20 repetitions)
Basic Strength Phase: high intensity (80-90% of the 1RM) and moderate volume (3-5 sets of 4-8 repetitions)
Strength/ Power Phase: high intensity (75-90% of 1RM) and low volume (3-5 sets of 2-5) repetitions.
First Transition period
Cardiovascular Conditioning: Building up of running mileage, cross training such as swimming, biking, other sports and aerobics.
Agility: Seed Intervals of 10 minutes or less, tempo runs.
Plyometrics: marches, skips, lunges, bounds, multiple hops, jogging, plyometric push-ups, 45 degree sit-ups
Strength and Cardiovascular Testing: A timed 1 mile run and a timed 5K run with splits, at the beginning, middle and end of the pre-season.
In-season
During the cross country season the focus will be on increasing efficiency of running and power. More emphasis will be put on speed work and specific power strength training. Athletes will run 30-50 miles a week. Athletes will be tested at the beginning, middle and end of the season.
Mondays—Tempo Runs, plyometrics
Tuesdays—Intervals, Strength Training
Wednesdays—Distance workouts
Thursdays—Fartleks, pool workouts
Fridays—easy run
Saturdays—race
Sundays—off, flexibility
Stretches: Neck—look left/right, flexion/extension
Shoulders and Chest—straight arms behind back, seated lean-back, behind-neck (chicken wing)
Upper Back—cross arm in front of chest, arms straight up above head
Lower back—spinal twist, semi-leg straddle
Hips—forward lunge, supine knee flex
Torso—side bend with straight arms, side bend with bent arm
Anterior of Thigh and Hip Flexor—Side Quadriceps stretch
Posterior of Thigh—sitting toe touch, semi-straddle
Groin—straddle, butterfly; Calf—wall stretch, step stretch
Calf—wall stretch, step stretch
Warm-up/Cool-Down: Run 1 mile at an easy pace. On race days, the warm up and cool down will consist of running/walking the race course.
Exercises:
Tempo Runs—a workout of 30-45 minutes. Begin at easy pace, increase pace about halfway through workout to 80-90% of race pace and hold there until ¾ of way through and gradually decrease to a light jogging pace.
Long Distance Runs--A workout that is the longest run mileage-wise of the week, run at an easy to moderate pace and intended to push the endurance of the athlete and increase with time as the athlete becomes better conditioned.
Middle Distance Runs—a workout that is longer than a speed workout and shorter than the long-distance workout. A middle distance at 75-80% race pace.
Intervals-- Fast repeats followed by jogging or walking to recover. 400 m sprint with 400m jog, 600 m run with 200 m jog, and 1,000 m run with 3 minutes of walking/ jogging.
10 x 400: This workout is run the first, fourth, seventh and tenth weeks of program. Start at a 3200 m pace in first week and improve by 5 seconds to be able to do 1600 m pace by the tenth week.
5 x 1,000: Run this workout in the second, fifth, and eighth weeks of program. 3 minutes to recover between kilos.
6 x 600: Run this workout during the third, sixth, and ninth weeks. Run each 600 at a 3200 m pace, jog 200 in between. Progress in number over the weeks—8 x 600, 10 x 600.
Fartleks-- "Speed Play.” A 45 minute workout with periodic speed surges that last 20 seconds or 100-400 m.
Pool Workouts-- water jogging and running. The water is therapeutic for joints since there is no impact, but the water also adds resistance which is another strength-builder.
Strength Training:
Lower Body: heel raise, toe raise, knee extension, knee curl, dead lift, back extension, squat, lunge, hip flexion, hip extension, hip abduction, and hip adduction
Midsection (Core): Crunch, Reverse Crunch, Lateral Flexion, Cable Rotation
Upper Body: Bent-arm forward raise, rowing, lat pull-down, chin-up, dumbbell pullover, arm curl, triceps extension, shoulder shrug
Loads and Volumes: Increasing weight over time as athlete’s strength increases. Varying sets and repetitions according to periodization rates. Athletes will chart their progress.
Periodization: In-season:
Competition period: very high intensity (>/ 93% of the 1RM) and very low volume (1-3 sets of 1-3 repetitions); for maintenance, moderate intensity (=80-85% of the 1RM) and moderate volume (=2-3 sets of =6-8 repetitions).
Cardiovascular Conditioning: Running—speed work, pool work and longer distance runs. Weekly mileage of 30-50 miles.
Agility: fartleks, intervals
Plyometrics:
Lower Body:
skipping, lunges, butt kicks, bounding, toe jogging, straight leg jogging, two-foot ankle hop, squat jump, jump and reach, double-leg tuck jump, split squat jump, single-leg tuck jump, pike jump, power skip, backward skip,
Upper Body:
Punches, throws, chest pass, two-handed overhead throw, side-to-side throw, power drop, plyometric push-ups
Trunk:
45 degree sit-up
Strength and Cardiovascular Testing:Race times and split times.
Post-season
During the post-season, athletes will ease off the intensity that they have been working at, and the focus will shift to maintaining strength and cardiovascular endurance. Cross training will be added back into the schedule, and the expected weekly mileage will shift down to 20-30 miles a week. Strength training will go back to twice a week, with a focus on full body work.
Mondays—run or cross train
Tuesdays—strength train, flexibility
Wednesdays—run or cross train
Thursdays—strength train, flexibility
Fridays—run or cross train
Saturdays—run or cross train
Sundays—rest, flexibility
Stretches:
Warm-up/Cool-Down: Specific to the exercise, about 8 minutes of cardiovascular movement.
Exercises: Cross training such as swimming, biking, yoga and other sports.
Loads and Volumes: easy and comfortable for the athlete, resistance workouts at the athlete’s discretion.
Periodization: Post-season:
Second Transition Period (Active Rest): recreational activity that may not involve resistance training
Cardiovascular Conditioning: Cross Training, running 20-30 miles a week.
Agility: At the athlete’s discretion.
Plyometrics: At the athlete’s discretion.
Strength and Cardiovascular Testing: None
Conclusion
This program is designed for a high school Cross Country season. If paired with a spring sport such as track or soccer, the athlete will be in top condition. This program uses stretching, warm-ups and cool-downs, exercises with specific loads and volumes, it charts periodization and cardiovascular conditioning. It also plans for agility, plyometrics and strength and cardiovascular testing. If the athlete follows this program completely and appropriately, she will be well trained for her sport. A written program can never replace a good coach. A good coach will glean the good and be flexible with the athlete’s needs. A good coach can provide motivation and encouragement. A good coach will train an athlete to be a good athlete.