Why Your 18:00 Runners Won’t Go Out at Sub-17 5K Pace
You have five guys under 18:00. None of them will go out at sub-17 5K pace. Every team ahead of…
cross country
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Count Backward From the Line: When to Run Your Last Hard Workout Before XC Championships.
The short version: peaking for an XC championship. Last hard hill or VO2 session: 10 to 12 days before the…
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The Four-Gear Ladder: A Cross Country Sharpening Workout for October
Our girls ran this workout in four pace groups. I’m sharing full splits from three of our runners, each assigned…
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Threshold Workout for Cross Country: Why 3×6 and 3×8 Minutes Build Better Runners
Every cross country program has a workout it trusts. Ours is a threshold session built on long reps, short steady…
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Seven Runners, One Jersey: Are Elite Meets and Club Coaching Breaking High School Cross Country?
Elite meets and paid club coaching are pulling the best runners off the school calendar. Here is what that does…
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XC Pack Attack Workout: Train Your Team to Run Together
Cross Country / Team Training The first mile is on grass. Eleven girls run two across, shoulders loose, arms quiet….
