How to Improve in CROSS COUNTRY || Summer Training Tips
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- Опубликовано: 9 июл 2024
- In this video, I discuss my top tips for summer training and how to optimally prepare for cross country and peak at the right time of the season. I also provide some training templates for milage progression, workouts, drills, strides, and hill sprints. I don't provide a full training plan, but all of the information to easily make one is definitely in this video. Summer training for cross country running is all about consistency, progression, and investing in your future success. I hope that this video helps, and feel free to ask questions in the comments!
00:00-00:33 intro
00:33-01:37 let yourself rest
01:37-02:31 build back slowly
02:31-03:52 it's all about that base
03:52-04:55 scratch the speed itch
04:55-05:54 fuel the fire
05:54-06:39 be intentional
06:39-08:08 COMMUNICATE
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Thanks! I'm a dad, former DR, with a daughter who just finished her freshman year in HS, and first year of track and x-country. I had the benefit of some great coaching in HS and college so I can gently share this stuff with my daughter. Thankfully she's a fan of yours. Her seeing and hearing you say it just hits different than when it's coming from a parent or even a coach. Keep it up.
I love summer training! Chill, build mileage, build that BASE, and get stronger. Coach always said, "We're building bulletproof bodies for what's ahead. Speed will come."
Good advice from an experienced pro. Thanks, Allie O! I took most of last week off for a family reunion in southern Utah. I did one easy 10k jog with my daughter for old times sake, played some easy pickleball with the family (teaching them how to play) and a few walks. Now I have started back up slowly, with a few trail runs and easy 10K runs and weightlifitng. Training for a marathon in November, so gotta be smart about my build up and cross training. I feel like I could go out and run a marathon right now, but I want to gain some strength, speed, and endurance so I can actualy enjoy the race at my ideal marathon heart rate and feel great afterwards.
So good, Allie! Variety is the spice of life. I find the more you mix your workouts, the better. Imagination and creativity is what it's all about.
Thanks Allie. Really good advice for those of us coming back from injury too. Though even more patience is needed. I am not good at patience.
I really like the training tips style video, Allie! Just want to throw in some positive reinforcement and hope you do more of this type of content
Very helpful for someone recovering from an overuse injury rn, thank you!
Thank you so much. Just had my third cross country meet of the season today. You are so helpful. I love your channel❤❤❤
This advice is so spot on! I can specifically identify with the advice to be careful not to train too hard, so you don’t peak too early, or get injured. My junior year in college, I came back in the fall performing very well. I was the fourth runner for my team. My coach and teammates all told me I was going to peak too early and/or get injured. The women and men were both on track to win conference in xc. Sure enough, I peaked early, and got injured. I felt like I let my team down, because although I ran the conference meet injured, when I shouldn’t have, I finished slower than usual, and the men won conference, but the women didn’t. Thanks for always having excellent advice.
Awesome advice. Thankyou. ❤
You shared an excellent training programming with a build up in mileage and also of various speed and strength sessions. BTW....one can tell that you are a great coach!
Interestingly enough, living in Las Vegas....no, I didn't really like summer training for the marathon! I remember one day, the low was 95 at 5 am. We ran 8 miles instead of 14, opting out of heat stroke! Getting up at 3:30 am for a run, that is not my cup of tea...or for you... coffee!
Unlike the Kenyans, I think my peak week was 63 miles, but I had to do that thing, oh what is it called....earn a living! I think a lot of what I did would correlate to your week 12. However the difference between you and me if we were running 10 miles in the mountains with significant elevation gain....is that you would finish and have time to eat breakfast before I came in!
I kind of wonder if in the future, you might go long. You did a great 16 mile uphill run and are really strong in the mountains, and my brain contemplates if you might be able to run a marathon around 5:30-5:45 pace if it was flat and easy. Allie O....your video was excellent and should be of great benefit to college and high school runners. Have a really good rest of your Sunday.
Hi Allie good morning happy Monday morning and I hope you having amazing weekend and I loved your vlogs and you are amazing Supporter and I'm proud of you and I enjoy your channel
You gave a bunch of HS coaches a free Masters seminar on Summer Training...I wish I watched this video back on 1988. LOL
thx for those advices !
Thank you Allie for this video i am starting my 2nd year of xc soon in august and I need some tips on how to improve on my times my PR in the MS 2 mile 15:19 and i want to get into the 14 minute range or maybe even 13 by the end of the season so by my last year of MS xc will be at 11 or 12 minutes so i’m ready for the HS 5k xc race.
Where was this advice 15 years ago when I was running cross country? My coaches seriously needed to know this, as did my summer soccer player self.
Great advice. My daughter took just over two weeks off after track and had her first run today (easy 2 miles). Keep up the great work and content. Would love to see a technique video where you share thoughts on how to run down XC hills in training and races. I feel like everyone knows the uphill form and technique but not downhill.
I think shes avoiding the downhills right now cuz of her injury.
Thank you :)
0:52 Welp I just started week 2 according to this. Gonna try and target a December race, not sure of the distance yet.
I look forward to when things get back to nNormal
Hey Hey Hey...lets get the summer training started today !!! (spoken in my best Fat Albert voice) lol
Any tips for people who do summer track like AAU and new balance nationals I don’t have any time for rest
Any advice on how to train for a trail race when you don’t live near trails or much hilly terrain? Thanks Allie!
i know people in Florida that will do hill repeats on overpasses or parking garages lol. Would get monotonous but better than no hills I guess
The treadmill and stairmaster can be great tools for this! You can mimic the grade of the hills in the race..it doesn’t help with the technical aspect of trails, but it does with the aerobic and muscular aspects. As far as training your legs for the downhill, I would suggest accentuating the eccentric (lowering) phase of squats/lunges/step ups.
I just finished my cross country season today!
How much rest would you recommend taking before starting indoor track?
1-2 weeks depending on how you feel mentally and physically!
3:04
2:12
first :)
You sound like a coach
That’s a good thing it means she is giving good advice and is supportive