Or “How to boil your athletes alive” or, more formally, 12×400 with reducing rest. I’m not 100% sure what inspired me to write this session; we were nearing the end of road and track season and starting to train for the cross country season. Track and road racing tends to have me focusing on shortContinue reading “The Frog”
Category Archives: Cross Country
Cresting Hills
This set is not just a great way of practising maintaining ‘momentum’ (physical and psychological) at the top of the short sharp hills that often occur on cross country courses, but also of improving the bodies ability to ‘shuttle lactate‘. In a grassy park (or similar location) find a short (30 seconds to 2 minutes)Continue reading “Cresting Hills”
Up & Down
Most cross-country courses have a certain ‘rolling’ nature and the difference between runners is usually most obvious on the ups and on the downs. This set is about developing the physical and psychological skills associated with uphill and downhill running simply by practicing. The set itself is simple however care should be taken to findContinue reading “Up & Down”
Hard Starts
This main set is a cross-country focused workout designed to have two impacts on the runner (for a track/road variant see this workout). Firstly its a psychological training exercise, after having pushed hard for tens of seconds and got to the point where your lactic energy system has kicked in, your heart is beating hardContinue reading “Hard Starts”
Coach Alex Masidlover 