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

You can’t become a winner overnight or even in a couple of years- it takes time… You will lose races and you will have to accept that, learn from it and believe that you will win the next one, knowing that you will probably lose that as well. You have to just keep believing that one day you will win.

- Paula Radcliffe