Search Results for: All Files in CC - Running Category

 *35 Minute Aerobic Threshold Runs*

There's a large increase in aerobic fitness gains after 35 minutes of continuous exercise because of the resulting conversion of fast-twitch muscle fibres.

 *Tempo Training Research*

Lactate threshold pace is best improved by running at speeds faster than originally believed optimal.
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 *Team Flag Challenge Workout*

A workout that will develop team unity among your runners by having them work together to attain a team record.

 *Surge - Double Surge Tactic*

Two back-to-back surges can break a drafting runner.
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Search terms: cross country running tactics,running tactics, running race tactics,distance running tactics

 *Surge Sneak Workout*

Instructing certain runners to surge at pre-determined points in a group run is a great way to practice surging during a race.

 *Surge In Pairs Tactics*

For maximum tactical impact, pass opponents side-by-side with a teammate.
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[Search terms: cross-country running tactics,XC-running tactics]

 *Starts - Fast Start Practice*

Long runs can be used to practice the fast starts typical of championship races.
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Search terms: cross-country running drills,xc starts,cross-country running starts

 *Game - Squirrel Chase*

A fartlek-type workout in which the changes of speed are provided by chasing after squirrels or birds.
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Search terms: cross country running games,xc running games,cross country running drills,xc running drills,cc running

 *Side Stitches & Left Foot Strike*

Stop side stitches by changing the foot that makes contact with the ground during exhalation.

 *Second-Team Championship*

Bring extra runners to your championship and hold a race for them on the championship course, the day before the meet.

 *Safety Guidelines- Female Runners*

A handout that describes ways to minimize the risk of assault on your female runners.

 *Game - Running Pace Game*

A game to give athletes an awareness of running pace.
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[Search terms:running games,cross country running games,xc running games

 *Game - Run Rummy*

A running activity in which groups receive a card after each lap and attempt to complete a rummy hand.

 *Hills - Run Hard Past the Crest*

Instruct your athletes to continue past the top of a hill for a tactical advantage over their opponents.
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[Search terms: cross-country running tips,cross-country running tips techniques,cross-country running tactics,cross-country running strategies,XC running tactics]

 *Program Development-Fun Runners*

Improve the talent pool for your cross-country running team by organizing a group within your team whose goal is participation, not competition.
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[Search terms: cross-country running,xc running,cross country program ideas