<p> 3 Key Elements For Cross Country Runners Base, Pace, and Race Marlon Brink - Head Cross Country/Track & Field Coach Wayne State College 402-375-7507 (Office) [email protected]</p><p>I. BASE – develops aerobic fitness/strength – summer training critical to xc success “Anybody can train when he's psyched up, but it's the guy who can go out and force himself to run when he doesn't feel like it who is going to eventually succeed.” - Marty Liquori, 1 of 4 HS sub-4:00 milers</p><p>A. Know your athletes you are training 1. Develop a summer training plan for them based on: year in school, injuries, previous running experience 2. Weekly mileage logs to report miles run 3. Consistency, consistency, consistency 4. Team training together if possible 5. Summer individual / team goals</p><p>II. PACE – teaches athletes how to run at speeds needed for racing "I train very hard, until I am sick. Sometimes I train like a foolish man who has no mind." - Hicham el-Guerrouj, 2004 Olympic 1500/5000 gold medalist</p><p>A. In-season speedwork – 2 main workouts each week</p><p>1. 3 Key Variables in Speedwork a. Pace or Speed at which they are run b. Recovery Time in between each rep and between sets c. Volume in terms of number of reps run or meters covered</p><p>2. Hills, Longer Intervals, or Tempo Run – help athletes learn race pace with workouts and give them feedback. a. Hills – develop good leg strength, emphasize running mechanics, mental toughness 1. 8 x 200 - 400m w/2:00 – 3:00 recovery jog back down</p><p> b. Long Intervals – develop a sense of race pace in practice setting 1. 4 – 6 x 800 – 1200m w/ 2:00 – 4:00 recovery</p><p> c. Tempo Runs – allows athlete to develop sense of sustained race type efforts 1. 2 – 5 miles at steady pace usually 10 – 20 seconds slower per mile than race pace</p><p>3. Daily speed training a. Striders (4 x 100m @ 75 – 85%) before and after all easy runs</p><p> b. Running Drills – Walking, Skipping, and Running High Knees – to promote running efficiency</p><p>WAYNE STATE COLLEGE CROSS COUNTRY c. Core training – Strengthen core muscle groups to improve running posture and efficiency</p><p>4. Peaking at the right time a. As season progresses then intensity/speed increases – volume/quantity decreases  2 week window of maximum performance</p><p>III. RACE – athletes learn how to compete and how their body responds "The real purpose of running isn't to win a race, it's to test the limits of the human heart!" -Bill Bowerman, former U of Oregon coach</p><p>"One thing about racing is that it hurts. You better accept that from the beginning or you are not going anywhere" - Bob Kennedy, US 3000m/5000m record holder</p><p>A. Develop a race plan – especially important for young runners 1. What is the #1 goal to accomplish each meet – time? place? finish? a. Goal Sheet – write them down and meet with them individually if possible</p><p>B. Know the course layout before the meet – what are the key areas </p><p>C. Goal paces for intermediate points – 800, 1600, 3200 meters in race 1. Teach them to understand – are they over, under, or on pace - and listen for splits!</p><p>D. Where should they position themselves? 1. In relation to teammates? Other competitors?</p><p>E. When should they start their kick? What point relative to finish line?</p><p>F. Post-race analysis – how did they do achieving goals? Place? Time? Splits?</p><p>IV. SUMMARY</p><p>Athletes with the proper training, guidance, and motivation can make significant improvements . If they are truly interested and committed to being a good runner, they can do it if they are willing to put the time and effort into it. There is no magical secret, however, consistency, thoughtful training, and determined racing can make a champion out of anyone.</p><p>WAYNE STATE COLLEGE CROSS COUNTRY </p>