Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.

Workouts

Fartlek

A fartlek is defined as speed play. During your workout you will change gears many times, ranging from easy slog to all out sprint. It develops both aerobic and anaerobic systems and helps you be able to adjust your pace during races. Fartleks can also be used as a tactical training tool by using paces at certain distances where you would like to increase performance.

Example 1: Phone Poles

Run a 4-5 mile course with telephone poles, select a pace and a number of poles to keep that pace up.
1 mile warmup
6 poles at aerobic threshold pace
2 poles at recovery pace
6 poles at tempo pace
3 poles at recovery pace
6 poles at race pace
2 poles at recovery pace
5 poles at tempo pace
3 poles at recovery pace
Repeat until you've run 3 miles

Example 2: Timed

Run a 4-5 miles course, this time with preset times for each pace. You can match these up with a 5k racing progession if you want.
1 mile warmup
2 minutes race pace
30 seconds recovery
4 minutes tempo
30 seconds recovery
4 minutes tempo
30 seconds recovery
4 minutes tempo
30 seconds recovery
3 minutes race pace
30 seconds recovery
2 minutes race pace
1 minute full speed
20 minutes recovery
Comfortable pace to finish

Example 3: Cones

Select a course and put cones along it with different paces. This a helpful because you don't have to be counting poles or watching your watch. 1 mile warmup
400 meters Tempo
400 meters Race Pace
200 meters Recovery
800 meters Aerobic Threshold
200 meters Sprint
400 meters Recovery
400 meters Tempo
800 meters Aerobic Threshold
400 meters Race pace
400 meters Recovery
400 meters Tempo
800 meters Race Pace
200 meters Sprint
Comfortable pace to finish

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