Cross country season is here! The Lake Padden Relay’s were held over Labor Day weekend at Lake Padden in Bellingham, WA (4 person x 2.6 mile or Individual 10.35 mile run), which, for me, always signifies the last full breath you get before cross country really begins, before weekend bus trips and excessive carbo-loading rides you through to December. Whether you’re high school, collegiate, club, novice, or entirely new and interested in competing in a cross country race, there are a few key workouts that cross country runners work into their training, usually performing many different variations of each. Any runner, of any type can incorporate the likes of these to improve their stamina, strength, power, and ability.
The Tempo
Many have their own idea of what a “tempo” should look like and what pace it should be. Traditionally, the tempo should be run at a speed 15-30 seconds slower than your race pace (or 8/10 on an energy exertion scale). Tempos are considered hard, but not so difficult that you feel exhausted or incapable of running more once done. Tempos increase metabolic fitness and help build lactic acid thresholds – which means that when race day comes, you will be better equipped to flush acid out and won’t fatigue as quickly. From short distance to the ultra runners, the tempo is beneficial. For 5k-10k runners, the classic 4-6 mile tempo run at roughly 1/2 marathon pace will get shortened to 3 miles at 10k race pace plus 10 seconds per mile. Oftentimes runners will finish a tempo with 4-8 x 200 meters at mile to 5k race pace (or 30-60 second pickups at a similar effort), with equal recovery, to work on turnover and simulate changing gears and finishing hard at the end of a race. Other Examples:
1) Run for 20-60 minutes (or 3-8 miles depending on ability/experience) at half marathon race pace (If you don’t have a half marathon time to base off of, add 15-20 seconds per mile to your current 10k race pace.
2) With a twist – Add a 30 sec burst every 5th minute, followed by an immediate return back to “tempo” pace.
Intervals
“Intervals are characterized by bursts of high-intensity running followed by short stretches of recovery.” You can perform these on a track, on trails, or on hills. The goal with intervals is to increase your speed. They also encourage your muscles to move through their full range of motion, improving elasticity and coordination, and will increase your stride efficiency. For a 3-mile cross country race, interval distances typically range from 400-1600 meters at a 1-mile race to 3-mile race pace, depending on the distance. Recovery should be approx. the same length of time it took to run the repeat and can be slow/walking. Examples:
1) Run 400 meters hard, 400 meters easy x 10-12
2) Run 800 meters hard, 400 meters easy x 8
3) Run 1k hard, 400 meters easy x 5-6
4) Run 1 mi hard, jog 1/2 mi easy x 4-6
*Want to make it harder? Cut your recovery time, but make sure you’re able to maintain your pacing by not starting out too fast, or increase the recovery pace to moderate, or add more repeats.
Fartlek
“Fartlek” means “speed play” in Swedish, and are similar to intervals in that they vary between intense and moderate effort, but they do so in an unobstructed manner. Fartleks are usually reserved for the roads or trails. In a fartlek you will run hard for a time or distance and follow it with a short recovery. These are great for simulating races because they force you to increase your speed unexpectedly, similar to when you pass an opponent in competition. The fartlek trains your body to recruit more muscle fibers when you are fatigued. Examples:
1) 2-4 sets of 4 minutes at 1/2 marathon pace, followed by 2 minute jog recovery
2) 2-4 sets of 2 minutes at 10k race pace, followed by 1 minute jog recovery
3) 2-4 sets of 1 minute at 5k race pace, followed by 30 sec jog recovery
4) Unstructured Fartlek – 20-40 minute including spontaneous pace changes throughout the run. I.e. Run hard from streetlight to streetlight.
Progressive Runs
A progressive run is a longer run that builds endurance. Some characterize it by running an out-and-back route on trail or road, where on the “out” portion you go “easy” or “moderate,” and once you hit the turnaround, you increase your speed gradually on the way back. Ideally, you will run each successive mile slightly faster than the last. Progressive runs teach you how to slowly pick off opponents during a race. Examples:
1) Run 4-5 miles out at a steady pace, turn and come back increasing your speed by 10% each mile, or 10 seconds faster each mile
2) Run 8-10 miles with the last few miles at 5k race pace
Hill Repeats
As many cross country courses include hills, it’s important to practice running up and down them. Running uphill targets quads and calves, whereas downhill running promotes quick leg turnover. For uphill repeats find a hill that takes at least 1-2 minutes to climb and run hard to the top, focusing on form, short strides and a slight lean into the hill. Jog down the hill to recover. For more information on technique check out Runner’s Connect article, “The Proper Technique for Running Uphill and Downhill.” As downhill repeats focus more on speed form, find a course that allows for 30-45 sec repeats (either grass or dirt is preferable to minimize the impact on your legs); focus on a slight lean into the down, looking down the hill and not at your feet, and keep your core activated. (Here’s a great article from Active.com on “4 Keys to Running Downhill.”) Examples:
1) 1-2 min hill sprints, jog downhill x 10-12
2) 30-45 sec downhill sprints, jog or walk uphill x 10-12
*Make sure you are properly warmed up before hill repeats, as your body takes a hit on impact whether up or down, and warming up will allow for fluid mechanics.
Recovery (Easy) Runs
During recovery runs, you should maintain a steady, easy pace; able to carry on a conversation through the run. It might seem slow or not challenging, but recovery runs might be the MOST IMPORTANT of all cross country training, as they allow your muscles to repair and rebuild. Recovery runs prevent the buildup of lactic acid and keep your muscles from becoming too tight or stiff. They also reduce delayed onset muscle soreness (DOMS), allowing you to come back strong for your next workout or race.
