What do people think about this method of training for xc?
What do people think about this method of training for xc?
great if the components include... long steady runs, long and short tempo runs, race pace long intervals, and anaerobic work
I use it to coach xc and have good success
What is it?
JK could answer this much better than I, but my understanding is that it is essentially shortened cycles of the traditional periodic training -- like 8 to 12 weeks for a whole cycle of base, speed phases, and race peaking. The cycles build on each other to create multiple peaks in a year. I use them because I'm old and can't afford to ignore my speed work for months on end.
Hmmm, my understanding of multi-tier training is that it incorporates workouts at varying training paces, both faster and slower than one's pace for their specialty distance.
For track, a 1500 runner would do workouts at five paces--400, 800, 1500, 3000, and 5000. In other words, race pace for her "specialty" and the two distances on either side, shorter and longer, than that. In between the workout days, which happen every other day, are fairly short, easy runs.
From what I've read, coaches like Horwill advocate a system like this pretty much year-round, and thus offer a counterpoint to the Lydiard periodization scheme. IMHO, this idea is certainly applicable to cross training, insofar as running workouts faster than, slower than, and at race pace can be a good thing if done right. To me, the slower than race pace workouts would be your tempo runs. I coached at the high school level, and it certainly seemed like my coaching peers had no problems dishing out the race pace or faster workouts to their teams, but never thought to include slower than race pace stuff. The "five pace" method may be overdoing it for a runner doing 8 or 10k, maybe three or four paces is sufficient. Also, I'd be real careful about trying to do such workouts every other day, those long workouts require more recovery than just a day if you ask me.
XC requires that you cover all energy systems and all facets of training. Strength is the key!!!
This style of training sounds really smart actually. Think about what Denna Drossin was doing earlier in the year. She was training for the marathon yet was focusing on 10k distance for her main races. She was also doing some speed work things for 5k and 3000. Seems like it would work.
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