Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.

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Marsha Moore
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2 Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an athletes running as a whole, no matter what ability level they are. Distance running is a sport where consistency is the most important component of training, and while there are no real big secrets to distance running training, following this outline and remaining consistent is something will ensure success in the coming years. However we understand that you may have other sporting commitments and this may be challenging. If anyone needs help re arranging their training because they have other commitments, which relates to the majority of runners, please consult with Head Coach Jack Curran. He is more than happy to write out specific programs for different boys. It is encouraged to talk to him about what will fit in with your other commitments rather than doing nothing at all and risking injury or burn out. The following is a breakdown of the training to give you an idea what each key element is and why it is important. There are also example sessions that you can do at home if you miss a sessions or cannot attend some of the sessions due another commitment. Ideal Training Format Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session 3:15pm Session 6:45am Session Rest Long run Hills Interval or Easy recovery run Interval or Easy recovery run Juniors 30mins Fartlek Fartlek Seniors 45mins Long runs Everyone who is looking to run GPS Cross Country should begin completing one weekly long run from the start of the first semester. This long run works on building runners aerobic system, and while you may not reap the benefits right away you will notice that after just one month your breathing and efficiency while running will become significantly easier. Again, this is something that needs to be completed every week to benefit from it properly and should be done on a Saturday or Sunday. The length of the runs should be a minimum of 30mins for 13 years, 40mins for 14/15 years, and 45mins for 16/17 years. These runs are completed at an easy pace so you should not be exhausted after them. It s a good idea to find a couple of other boys to run with to keep you motivated.

3 Intervals or repetition work Sessions on Tuesdays and Wednesdays will revolve around this kind of work and you can gain a lot by doing these sessions the right way. These can range from anything from 400m repetitions to 2km repetitions and also hills. Running them the correct way will allow you to do some running that is both cross country race pace and faster than race pace. Again a key part of the program, and each session will be briefed at the start of training. Examples of the types of sessions that will be covered are as follows. (Laps of cricket oval) - 1, 2, 3, 4, 4, 3, 2, 1 with varied rests between repetitions 4-6 x 1km repetitons with 2-3mins rest between 2-3 x 2km repetitions with 2-3mins recovery Recovery runs These recovery runs are pretty self-explanatory, and while they might seem pointless at time because you aren t running at a fast pace, they re arguably one of the most important parts of distance training. It s important to allow your body to recover after a hard day of training, so going for an easy run on off days is the perfect way to bounce back for the next session. These runs should again be no less than 30mins, and are as easy as you want to make them. Speed Work We won t touch on this segment a whole lot, however it s important throughout the season to keep the legs ticking over every now and then as we progress through the longer runs. For the speed work, it will generally be done right after recovery run days on Wednesdays and Fridays. After the run head to an oval that s about 100m in length and do 8x100m strides, the most important part of this is ticking the legs over after a slow run and feeling strong while doing it. They shouldn t be an all-out sprint, more around 80-90% of your max effort. Continuous fast runs/fartlek Like the interval sessions, we will be touching on a good amount of fartlek sessions throughout the cross-country season. This kind of running helps a lot with change of pace, and come race time is something that is very valuable for that last 500m when you re searching for another gear. A fartlek session is continuous running over a certain period of time (generally 20mins) where the pace increases and decreases at certain times, almost like interval session you just don t stop after your hard effort, instead going into an easy jog before the next effort. Some example sessions are listed below.

4 20mins of striding and jogging, where you find a track or oval where you can stride (harder running) one side and the jog (easier running) the other side. 10x1min efforts with 1min recovery in between, where you have a hard effort for 1min followed by 1min jog. Mona Fartlek This session used not only throughout Australia but also the world and is named after one of Australia s most renowned distance runners Steve Monaghetti. The idea is having a set amount hard efforts which are matched with equal recovery. So the session goes as follows: 2 x 90secs, 4 x 60secs, 4 x 30secs, 4 x 15secs. So this session should end up being 20mins of running all up, with 10min being hard and 10min being easy. Gym sessions This will be your core/general strength work. A program has been included below so that you can do it at home. We will also attempt to squeeze some in at the end of some sessions as the season progresses. You will notice the difference this kind of work can have on your running once you begin to complete the program consistently. 1. Bicycle Crunches Start with 10 reps and progress up to 20 reps total. Try not to rush through the reps, instead stay smooth and in control. 2. Timbers Start with doing 12 reps (6 each side) and progressing up to 20 reps total. The key with this exercise is being in control the entire time. 3. Plank to Push-Up or Normal Plank Adding movement to the classic Plank requires additional strength to maintain balance. How to Perform: 1. Get into a standard plank position, contract your core and glutes and maintain a straight back. 2. From the plank position, transition to a push-up position by lifting one forearm off the ground and placing that hand on the ground, followed by the other hand. 3. After you place both hands on the ground in a push-up position, transition back into the original plank position by lifting first one hand then the other off the ground and placing your forearms back the ground. That is one repetition.

5 4. Left Side planks Start with 40secs building up to 60secs maximum 90secs 5. Right Side Planks Start with 40secs building up to 60secs maximum 90secs When preforming Planks brace your abs and set the lower back in neutral (neither overly rounded nor arched) once you are up. Focus on your breathing to execute the routine completely. 6. Alternating Shoulder Tap Plank This exercise places you in a push-up position, activating more of your triceps muscles in addition to your core muscles. The movement requires a strong core to help stabilize your body. How to Perform: 1. Get into a standard push-up position. 2. Lift one hand and reach it across your body. Tap your opposite shoulder then place your hand back on the floor. Perform the same motion with the opposite hand. That is one repetition. 7. 5mins Stretching to Develop Flexibility Example of a progressive overload programme Week 1 and 2 3 and 4 5 and 6 7 and 8 Reps & Sets 2 sets x 10 reps 2-3 sets x sets x 20 4 sets x 20 reps reps reps Frequency 2 x per week 2 x per week 2 x per week 2 x per week Table shows a simple volume progression. The goal at the start is to learn the exercises correctly. In this example, you perform only 2 sets x 10 reps twice a week for weeks 1 and 2, to ensure the muscles and tendons involved in the exercise are not overloaded too much too soon. Program can be executed at home in front of the Television or anywhere the athlete has the ability to complete it with a time frame of approximately 20-25mins.

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