6-Week pre-cross country training plan
Tips to make it all work!
The following training plan is designed for student-athletes who have completed the RC Youth Running Club's June sessions. We will use all of the training tools you learned during the club sessions in the 6-week off-season plan.
As a refresher, here are some terms and abbreviations that you'll need to know to be able to carry out all of the workouts.
LM & LS= Lunge Matrix & Leg Swings.
Myrtl= Myrtl Routine
The videos for these can be found on the Stevens Cross Country "Training Guide" page.
Gambetta= Vern Gambetta's Leg Circuit- do 1 set
Gambetta Leg Circuit Video
Fartlek= Alternate "hard" & "easy" running. This time of year, we're not too worried about specific times- but an effort of 8/10 on the hard parts targets the system we're trying to improve (lactate Threshold)
Kenyan Tempo= Easy on the way out (half way point using 'time') and then steady/hard on the way back to the start. You will try to "negative split" this run, meaning the 2nd half of your run will be faster than the first.
Accelerations or 50m Sprints= Speed is one of our foundational items, like endurance. We sprinkle in speed-work as it's very important, but overdoing speed (or speed-endurance) can cause adverse effects for distance runners.
Easy Runs= run as you feel on these runs, pick it up if you feel good; conversely, if you're tired, don't be afraid to jog! Think 7/10 for effort.
Recovery Runs= you should EASILY be able to talk on these runs. Think 5-6/10 effort. These might be the most important days in the training plan as recovery days allow your body to adapt to the hard training AND still make long-term gains in the muscles (like the mitochondria- batteries- we talked about).
Long Run= Start at a recovery pace and run as you feel for the rest of the run. You really want to make sure you start these runs slower so that you can finish the run without walking.
Training plans + blank training logs