XC training

Training Advice/Discussion

7 years ago 06/25/2016 6:37am EDT

Our team had a pretty disastrous xc season last year. Despite have a pretty talented roster, we never seem to be able to perform during the xc season. Lifestyle and most other factors are pretty similar.

I'm wondering about the training, however. We almost never seem to do tempos or fartleks, rather we do longer repeats (usually something like 6xMile) and sometimes even some shorter stuff (12x300). Is the training just not geared towards optimal performance in XC?

What is the best way to improve aerobic fitness in general? Tempo runs?

7 years ago 06/26/2016 8:59am EDT

re: delacoste

First off, what mileage do you run?

7 years ago 06/26/2016 9:05am EDT

re: delacoste

Best way to improve is get a better coach.

7 years ago 06/26/2016 9:29am EDT

re: delacoste

A lot depends on where you are in your aerobic development but in general the answer Ive found is to increase mileage carefully over the base period..Include rest periods..I include at least one rest day per week.. we only go to 7 days a week after several weeks of strengthening/volume increase in the first 3-4 weeks. After 5-6 weeks I start adding pace requirements to some of the runs and may include a mid paced tempo run ..I started my kids in HS by doing 3 mile tempos at the end of the summer..again, paced depending on your aerobic fitness..As we enter in the late summer we start doing some quicker paced intervals again starting moderately and increasing pace over time..Staying healthy and building volume and increasing aerobic fitness is key..I prefer steady but moderate approach..

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XC training

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