6 ultra-powerful training sessions to prepare for cross-country:
6 Ultra-Powerful Workouts to Prepare for Cross-Country
The 1st Workout: Ultra-Powerful to Prepare for Cross-Country
The Cross-Country Specific Workout
Fast start over 200m to 300m followed by a pace of 1000m to 2000m at cross-country pace; 3 to 4 minutes recovery between intervals.
The 2nd Workout: Ultra-Powerful to Prepare for Cross-Country.
The Hill Workout: "It's very important to do hill training for cross-country preparation; it will also bring you several other benefits: improved stride efficiency, increased muscle strength, improved VO2 max, and above all, you'll develop your mental strength."
The 3rd Workout: Ultra-Powerful to Prepare for Cross-Country.
The Strength Training Workout. PPG or PPS "Circuit Training"
PPG: The goal of general physical preparation during the cross-country season is to improve coordination, strength, and endurance.
PPS: The goal of specific physical preparation for cross-country runners is to increase flexibility, agility, speed, and, of course, coordination.
The 4th session: ULTRA intense to prepare for cross-country.
Moderate Pace Training Session: 85-90/100 VMA (Maximum Aerobic Speed).
Session Types: Aerobic Capacity
3 x 10 minutes at 85/100 VMA with 3-minute recovery
4 x 8 minutes at 90/100 VMA with 2 minutes 30 seconds recovery.
The aerobic capacity session allows cross-country runners to increase the capacity of their lungs, heart, and circulatory system to efficiently deliver oxygen to the muscles used during cross-country.
Session 5: ULTRA intense to prepare for Cross-Country.
VMA: Maximum Aerobic Speed: 100 to 105/100
Maximum aerobic speed, abbreviated VMA, is the running speed at which a person consumes the maximum amount of oxygen, i.e., reaches VO₂Max.
Session 6: ULTRA intense to prepare for Cross-Country.
The base endurance session (65 to 75/100 HRmax) should not be neglected to prepare for Cross-Country:
Light jog
Base endurance (65-75/100 HRmax)
Long run (1 hour 25 minutes to 1 hour 30 minutes)