Getting ready for Cross Country makes everything so much easier on race day. The next 4 workouts are all with that in mind, getting you used to your intended cross country pace, trying a fast start, varying your pace and keeping going when it gets tough!
WHAT: 3-4 sets of 6 mins @ XC effort, 90 seconds jog easy, 90 seconds harder, 3 mins easy jog,
So the workout would look like:
Warm Up followed by
1st set: 6 minutes running at XC effort / 90 seconds easy jog / 90 seconds harder than XC / 3 minutes easy jog
Repeat above 3 more times.
Cool down
WARMUP/COOLDOWN: Warm up before the workout with 15 minutes of easy running followed by 4-6 x 20-second strides (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40-60 seconds and then repeat 3-5 more times). Cool down after the workout with 5-15 minutes of easy running.
WHY: To help get ready for XC
WHERE: Preferably somewhere that is on grass, some undulations, something that is trail, something that is like XC.
WHEN: Either mid week or at the end of the week
The second XC workout. XC races start fast, this helps practice that fast start. The longer break in between each set is to allow you to recover and really focus on that starting effort you want to apply for a XC race, one that you can then settle in from and race off of.
WHAT: 3-4 sets of 90 seconds @ faster than XC effort, 90 seconds easy jog, 6 mins @ XC effort, 3 mins easy jog.
So the workout would look like:
Warm Up followed by
1st set: 90 seconds harder than XC / 90 seconds easy jog / 6 minutes @ XC / 3 mins easy jog
Repeat above 3 more times.
Cool down
WARMUP/COOLDOWN: Warm up before the workout with 15 minutes of easy running followed by 4-6 x 20-second strides (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40-60 seconds and then repeat 3-5 more times). Cool down after the workout with 5-15 minutes of easy running.
WHY: To help get ready for XC
WHERE: Preferably somewhere that is on grass, some undulations, something that is trail, something that is like XC.
WHEN: Either mid week or at the end of the week
The 3rd XC workout, alternating hard, XC, XC, hard efforts with changing rest periods. Building that strength.
WHAT: 4 sets of 90 seconds harder than XC effort / 90 seconds easy jog / 90 seconds XC effort / 60 seconds rest / 90 seconds XC effort / 60 seconds rest / 90 seconds harder than XC effort / 4 mins easy jog,
So the workout would look like:
Warm Up followed by
1st set: 90 seconds harder than XC effort, a 90 second jog, 90 seconds @ XC effort, a 60 second jog, 90 seconds @ XC effort, a 60 second jog, 90 seconds harder than XC effort.
Repeat above 3 more times.
Cool down
WARMUP/COOLDOWN: Warm up before the workout with 15 minutes of easy running followed by 4-6 x 20-second strides (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40-60 seconds and then repeat 3-5 more times). Cool down after the workout with 5-15 minutes of easy running.
WHY: To help get ready for XC
WHERE: Preferably somewhere that is on grass, some undulations, something that is trail, something that is like XC.
WHEN: Either mid week or at the end of the week
The 4th XC workout
WHAT: Constant alterations. You’re looking for 30 minutes of 3 minutes @ XC effort, 3 minutes @ a steady pace (or 5 sets of 6 minute alternations). So not a jog, not easy, if XC effort is 7-8 out of 10, then steady is 4-5/10 here. If 30 minutes is too much cut to 24 minutes , if you’re feeling super fit then push out to 42 minutes.
So the workout would look like:
Warm Up followed by
3 minutes @ XC effort, then 3 minutes steady. This keeps being repeated until you hit your time goal. If 24 minutes you’ll have run 4 sets of 3mins XC / 3 mins steady, 5 if you’re looking for 30 mins and 7 if you’re going for 42 minutes.
Cool down
WARMUP/COOLDOWN: Warm up before the workout with 15 minutes of easy running followed by 4-6 x 20-second strides (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40-60 seconds and then repeat 3-5 more times). Cool down after the workout with 5-15 minutes of easy running.
WHY: To help get ready for XC
WHERE: Preferably somewhere that is on grass, some undulations, something that is trail, something that is like XC.
WHEN: Either mid week or at the end of the week
