WINTER TRAINING FOR TRACK AND CROSS COUNTRY RUNNERS

TRAINING PACE
Train at a pace from 6:00-8:15 minutes a mile (No Flower Picking)
Run in a group with other runners that run your pace
Run with a faster group once in awhile
Once a week run speed (Tempo-Fartlek-Strides)

DISTANCE
Progress from low mileage to high mileage (For Example: Start at 30 minutes and progress to 60 minutes)
Length of runs can be based on time spent running (Convert to miles later)
Alternate high mileage weeks with lower mileage weeks

IMPROVING STRENGTH
Run hills once a week-For example: Repeat the cemetery hill 2-3X
Weight train 2-3 days a week

TRAINING PRINCIPLES
Set training goals
Train consistently
Keep track of your training in the logbook
Don't procrastinate!

WEIGHT TRAINING (Faster-Stronger) ----Lift on Tuesdays and Thursday (Less conflict)
Weight Training Link for benefits and a more comprehensive look!

Weight training will reduce the chance of running injuries
Weight training will improve strength and speed
Weight training will improve stamina for later in the race (The Grossman Factor)

The six absolutes for safety and total benefit
1. Athletic or Jump Stance
2. Be tall
3. Spread the chest
4. Align the toes
5. Align the knees
6. Keep the eyes on target

Use free weights as much as possible but machines are OK
Follow the advice of the weight room advisor-They are trained to improve the strength of all athletes
Keep track of your improvement-Always strive to get stronger