Distance Workouts Track/Cross Country

 Check the Distance Workout Link 

Updated February 2024 and current. Scroll to the current week. Email/Message the coaches for any help or questions

Workouts LINK

Take a Break!! But.....not too long

 Some reading for the end of XC season...

November - just run as you feel....rest or some running and find a TURKEY TROT near you ...just for FUN.

There are 6 weeks following Thnaksgiving until Winter Track Camp!

Goal is to begin running again the month of December...Nothing too much...See the workout goals plan in this blog under the updated distance spreadsheet. The first day of Track Season is February 26th

GOAL: 100 miles by January 9th (Post it on STRAVA)

Here are some ideas and a good resource for what you can do!

As Always....reach out to one of the coaches if you have questions. Tag each other and make your runs fun and social

LINK

Updated Workout Spreadsheet

 Welcome to 2023 Link to 2024 workouts. Check for changes along the way

UPDATED WORKOUTS 

updated weekly or let Coach know Find the 2024 Tab

How much revoery after track season?

 Hello ALL

Before we start preparing for SUMMER RUN CAMP, and building our mileage base.....depending on how your season has gone....we want every to take a break for 10 days to 2 weeks. That is with the idea that you will be training for the next 6 months before the next break

Read This

 Distance Waorkout Template

Here is our Distance Workout Calendar Link Updated

Distance Workouts 2023

 Scroll down to find the week we are at

Distance Workouts 2023 Updated

Kick 3! Why 300meters to go....

 Here’s a quick email to help you make sure the race plans you’re giving your 1600m runners are optimal. 

Are you going to have them “go” with 400m to go or 200m to go or some other distance? 

Going at 300m 

The reason I like moving with 300m to go are: 

1. Other athletes will have speed up at the bell, so your athlete will – if they’re keeping contact with the runner in front of them – be speeding up already. 

2. Running a hard 300m for a fit athlete is reasonable, while some athletes (younger athletes) lack the fitness to crush a 400m.  

3. If you tell them go “Fast, Faster, Fastest” within the 300m – Fast for the 100m backstretch, Faster for the 100m second curve, and Fastest for the 100m homestretch – they will at least maintain pace, and ideally, they’ll be able to execute this plan. If they can do this, they’ll be happy with the result. 

300m as 200m/100m 

For younger athletes they can have a simple plan – stay in contact with the runners in front of them, then with 300m to go run hard for 200m, then run their fastest 100m of the race on the homestretch. 

“But in Consistency Is Key You Talked About Going at 500m From the Finish?” 

Making a move with 500m to go for a veteran athlete who is fit makes a lot of sense. They can go 200m/200m/100m for their Fast, Faster, Fastest moves.  

They’ll surprise their competition by going 100m before the bell, then they’ll make another move with 300m to go, which may cause some of their competitors to give in. 

But the flip side is this is too much for your kids that finish their season this week at the JV championships. They should go with 300m and then execute the 200m/100m plan. 

What’s Best for Your Athletes? 

As my friend Jeff Boelé often responds when asked training and racing questions, “It depends.” You’ve got to know what your athlete can handle both mentally and physically.