Workouts

•  Cross Training
  Workout Ideas

  Eight Benefits of Cross-Training
•  Endurance
  Long Runs

  Longer Inervals

  Foundation
•  Speed
  Tempo

  Fartlek

  Mid Range Intervals

  Short Intervals

  Kick Building

  Circuit
•  Strength
  Hill Running

  Long Hill Repeats

  Moderate Hill Repeats

  Short Hill Burst Repeats

  Daily Core

  Circuit Core

  Sand Running
•  Warm Ups
  Easy Jog

  Stretching

  Drills

  Striders

Kick Building

Kick builders consist of a 400 x 300 x 200 x 100 breakdown after a workout. These are done for a couple of reasons. One is to build a mentality of strong finishes for races, working hard and really pushing yourself helps with mental toughness that you need during the end of a race. The other is that it helps build speed that is sometime overlooked in cross country. They are grueling, especially after a hard workout, but will improve your racing performance.

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inspirations

Don't struggle and burst yourself every yard. There is no sense in making a quarter-mile race of a section of the course between yourself and your immediate attendants, so as to crack you all up and leave the field open for the others to jog comfortably in.

- Alf Shrubb