This is a sample weight workout for runners.

• Flat Bench or machine light weight .10 reps (will increase to 12-15 reps  light weight lean muscle good cardio)
• Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
• Machine Lat pull downs light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
• Dumbbell curls light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
• Tri Extensions with dumbells light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
• Power cleans and military    She picks up 10 pound bar from ground clean and jerk to chest then press above head.  This is done in one continuous motion.  Great exercise building legs, arms, back and shoulders.  Did it in football  builds great explosion off the line.  Light weight 10 reps (will increase to 12-15 reps great idea  more reps light weight lean muscle good cardio)
• 10 medicine ball toss   Ashley and I stand about 5-6 feet from one another  play catch for 20 seconds paying close attention to explosive chest passes and on each throw bending legs in a squatting position and as we stand we chest pass the ball in one motion. Therefore,the arms, chest and legs get workout.
• Arm swings-hold two weights, swing arms in running motion
• Leg extensions
• Curls for legs
• Leg press

Each circuit will be 11 exercises and an athlete will do 3 circuits.  They will be done at a good pace to hit the cardio aspect of this workout as well.

CORE WORKOUT

After 3 circuits of weight training the athlete then does the following CORE WORKOUT:

• 50 crunches and 50 bicycle crunches
• 10 reps on declined bench of sit ups with a 2 pound ball
• 10 reps on crunch machine

For additional resources: Exercises with Weights | Weight Training for Runners (runnersworld.com)

A-12

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ATHLETE LED PERIOD-captains will communicate details but general guidelines are

PACES

  Varsity/CIF level girls by Coach led, the distance and long runs should be at 7:00-7:40 pace so early athlete led can be a bit slower perhaps 7:30-8:00 15-30 area returnees by Coach led, the distance and long runs should be at 8-8:30 pace so early athlete led can be 8:30-9:00 30-45 are returnees by Coach led, the distance and long runs should be at 8:45-9:30 pace  so early athlete led can be 9:15-10:00

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COUGAR DISTANCE RUNNER PRE AND POST WORKOUT Routines

Stretch down after workout- hold all min 20 sec each

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pace

distance

and

time

chart

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(for detailed explanation of implementing the system, get your copy of Coach, Run, Win at www.coachrunwin.com)

OVERALL PHILOSOPHY

In this cross-country training system, each individual athlete is provided with appropriate paces, distances and numbers of repeats or intervals based on their own stage of development. That stage is determined by data collection usually adjusted weekly. The basic unit of comparison is time of effort in a workout

Example: an athlete doing 5x 1000 tempo intervals in 5 min each is doing 25 min of individual    appropriate work. It is basically EQUAL to an athlete doing 4×6 min or 7×3:30 minutes.

Rationale for grouping

To have athletes of varying physical abilities and development do the same exact paces and same number of intervals or repeats is very detrimental to EVERYONE. It could be too slow for top runners or way too fast or too long for slower runners. In another article on this site, I will detail how to assign individuals to groups based on my adaptation of the VDOT system used by Dr. Jack Daniels

PHASES OF TRAINING in Cross Country Training System

There are four phases in this cross-country training system. Each has different emphasis with certain workouts taking prominence over others during each phase. As a result, some workouts will be featured in several of the phases.

1. Base Phase- emphasis on long runs and mileage buildup- 8 weeks- The purpose is to build more mitochondria cells that transport oxygen and blood to muscles.  More miles and long runs result in more of this energy transport system

2. Strength Phase- Tempo and hill work with the beginnings of some speed development -6 weeks-The long run becomes secondary though still used. The purpose is to increase the Anaerobic or Lactate Threshold which is the speed and effort at which you are just on the edge of being out of breath. This is the most crucial workout for the 3 mile /5k distance but it is built on top of the long run and mileage buildup.

3. Speed work- race pace and under race pace speed work like repeat 800’s or 400’s- 5 weeks – The purpose is to increase ability to sustain race pace speed. The long run is reduced to medium long run.

4. Peaking and Tapering-2-3 weeks of decrease in mileage with increase in intensity. The purpose is to                maximize the ability to race and recover during championship season.

TYPES OF WORKOUTS IN CROSS COUNTRY TRAINING SYSTEM

1. Long runs and Recovery Runs -talking or aerobic paces-1:30 to 2 min over 3-mile race pace 65-75% of Max. These lead to more endurance
2. Tempo runs-typically 1000’s at 82-87% of Max about 24-30 sec slower than 3-mile race pace. Tempo 1000’s is done with short rests of 1-1:30 to prevent full recovery. This leads to more stamina
3. Speed Development-flying 40’s and Speed Ladder, trains form, muscles to running and racing under race pace without taxing Aerobic system. Done at 92-100% of Max at 400–1600-meter race paces

4. Traditional Race Pace repeats of intervals—ex 6×800, 10×400- done at 3-mile race or just under pace with equal to more rest to allow near full or full recovery. This will lead to faster racing times. See the following table for distance, time and pace

TRAINING EMPHASIS IN MILES AND PERCENTAGES

1. In Base phase virtually 100% is at Aerobic pace
2. In Strength phase 80-85 % of miles is aerobic, 8-10% is Tempo, 2-3% is speed development. Example: for 35 mile a week runner 28-30 is aerobic 1-2 is speed development and 2-4 is Tempo
3. In Speed phase Speed is 10-15%, Speed Development 2-3% Tempo 2-3% Aerobic 70-75%
4. In Peaking and Tapering 65-70% aerobic 15-20% speed 4-6 % speed development

Designing Workout Plans to Develop Each Individuals Capabilities in the Cross-Country Training System

1. Collect data on each athlete from early summer distance and long runs, find average per mile pace
2. Use the VDOT chart called “training paces on one page” (adapted from Dr. Jack Daniels, Running Formula) assign VDOT number to athlete
3. Use the VDOT number to give range of pace for each workout
4. Record details of workouts for each athlete to monitor and adjust assigned VDOT and paces frequently
5. The result is that everyone does the workout that maximizes their individual development and success
6. Additional resources Pre-Summer Workouts

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The engine of your car needs gas and various fluids to operate. If it doesn’t get them, the result is that you don’t get where you are going or you breakdown on the way. The same is true regarding hydration and nutrition for runners.

HYDRATION-four considerations

First, is safety. You can die if you are poorly hydrated, especially under extreme heat conditions. The second issue is performance. A 2% loss of fluids due to sweat can lead to decline in performance. Blood is fluid and loss of fluid through sweat thickens the blood resulting in the heart having a more difficult time pumping it out to the muscles. When the muscles don’t get the oxygen from the blood, they don’t work as well. The third consideration regarding hydration for runners is, how much fluids to have.

There are several methods to consider when determining the right amount for runners. In addition to the normal fluids a person takes in in a day, a runner needs at least 16 ounces before, 16 ounces during and 16 ounces after the workout. Another formula would be to take in one third of the runner’s weight in ounces before during and after the workout. Many experts recommend the urine test. The color of the urine should be light. If it’s too clear, it’s because there are too many fluids present and if dark, not enough. The final consideration is what to drink. When a runner sweats, they lose potassium and sodium in significant amounts. These minerals need to be replaced through proper hydration and nutrition. Various sports drinks and juices can easily do this task.

WHEN SHOULD YOU DRINK?

When you should drink is an important consideration. The easiest answer is, “all day”. It is important not to wait until right before a workout and then gorge on water. The result is likely to be uncomfortable and counter- productive. It is best to take your last fluids about fifteen minutes prior to vigorous exercise. One trick is to take a swallow, swish it around in the mouth and then spit it out. Science tells us that this tricks the mind into thinking it is hydrated, but you don’t feel full after. Of course, you need to be adequately hydrated before.

NUTRITION-Fuel for your engine, “no gas, no go”

What should a runner eat?

Roughly 55-60% of your diet should be carbohydrates, 20-25% protein and 20-25% fat. Complex carbohydrates (whole grains, veggies) provide the runners key energy source. Protein rebuilds and strengthens muscles and helps replace damaged cells. Fat is necessary for injury prevention and prolongs the use of carbohydrates for energy. Since hydration/nutrition for a runner is crucial, pay attention to what you eat.

When should a runner eat?

This answer can vary depending on workout or race times. A big meal should be at least two hours before a race to give time for digestion. For morning races and workouts, 20-50 grams of carbohydrates within two hours of the race or workout is a good guideline. This can take the form of bagels, toast, energy bars and bananas. Post-race is crucial too. Studies show that within 15 minutes a cup of low-fat chocolate milk is a great source of recovery products.

Use a Food Log to determine your hydration and nutrition for runners

Take a week and write down what you eat and drink daily including snacks. Then go to a website of your choice and find a calorie and nutrition calculator. MyPlate Calorie Counter | Livestrong.com Input your foods and see how you are doing with your balance of carbohydrates, protein and fat.

DON’T MAKE EXCUSES for proper Hydration and Nutrition-There are none

If you think you can go without water (it makes me full!) YOU CAN’T

If you think you can go without fuel, YOU CAN’T

Experiment, explore but work at it

RESOURCES for Hydration and Nutrition for Runners

Run Fast. Eat Slow. (runfasteatslow.com)   This is website for the wonderful cookbooks by Olympian Shalane Flannagan and Elyse Kopecky–my wife and I have had many of these

www.active.com     Nutrition Tips for New Runners by Scott Gray

Nutrition for Runners by Jeff Galloway   https://shop.jeffgalloway.com/products/nutritionforrunners

Performance Nutrition for Runners-Runners World

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All of us have a little, critical version of ourselves, sitting on our shoulders during races. This little self tells us we are going too fast. It challenges our sanity. It demands that we slow down. It ridicules us for thinking we can race at such a pace. The voice is negative and demeaning and critical. Now here is the key: Do not ignore that voice. Instead, have an answer ready. The secret is to respond with positive facts, such as, “I have done the workouts to be able to go this fast . . . I have trained for this goal . . . I have prepared for this challenge, for this race, for these competitors.” Make sure you have an answer that emphasizes positive and fact-based responses to dismantle that negative voice.

For more on the mental aspects of racing and how to build confidence for races, see Chapter 5 of Coach, Run, Win, which includes some proven techniques for implementing the approach described above.

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Set a season long goal. A winning mindset is rooted in being clear about where you want to go. Then study and plan your season of workouts to help you progress to those season end goals. Each workout you do should have goals. As an individual runner, keep a record of your workouts. Set goals and then record how you did in each workout. Not every workout is successful nor needs to be. In fact, they should be challenging enough that you don’t always accomplish the daily goal. Look at your progress week to week. Are you progressing towards your season end goal? Modify your workout plans accordingly.

Hoping to be better will not make you better. Wishing you could win will not make you a winner. Committing to the work and focus necessary to achieve your goals will bring you success. We often limit ourselves with a fear of failure. The result of this fear is that we limit our goals. What is the worst that can happen if you reach high and fall short? At least you tried. So, try to be the best. Have a winning mindset.

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