Team members are encouraged to participate in a personal training plan (examples below) and weekly group training on Tuesdays and Thursdays at the College
Weekly Training Tuesday: 12.32-1.20pm. Usually interval training or a hill session. Meet outside of gym foyer. Thursday: 12.32-1.20pm. Usually Lake Lorne time trial. Meet outside of gym foyer. Alternate Training Recognition As a number of our team members are also dedicated athletes in other sporting pursuits alternate training is recognised and affirmed. Although these team members may not be able to attend training and events as frequently their efforts in other areas is recognised and their participation (especially in competition) is a key component to our success as a team. |
Training Plans & Apps
The biggest motivator in Cross Country running is improvement. For many runners beating your previous best is the greatest reward in training or competition. Team members are encouraged to monitor their progress by keeping a diary or using and app to automatically record your running records. A number of apps also offer training programs - it's advised that before you follow a training plan you speak with Coach Darren or your mentor.
Running Apps
There are a number of apps available that can track your runs. They generally record your pace, elevation and distance. Although some link with smart watches to give more detailed analysis. The following apps are recommended as they are accurate and free (although they do offer in app purchases).
Runkeeper app
Strava app
Running Apps
There are a number of apps available that can track your runs. They generally record your pace, elevation and distance. Although some link with smart watches to give more detailed analysis. The following apps are recommended as they are accurate and free (although they do offer in app purchases).
Runkeeper app
Strava app
Beginner 5k Race Training plan
Beginner 10k Race Training plan
Intermediate 5k Race Training plan
Intermediate 10k Race Training plan
Running a set pace
Running to a pace and 'knowing' how fast you are moving through the kilometres is a key component of all running. This ability comes over time by running a set route and using an app or stopwatch to allow you to view your split times. To begin with you may find your 'easy pace' (could run for kilometres) is 40 seconds slower than your 'threshold' (requires a moderate effort to maintain) pace.
Goal setting, consistency and interval training will bring down you overall times and increase your pace. Patience is needed and you are strongly advised to use a training plan and speak with your coach or mentor before you decide increase your pace significantly.
The following link will help you determine how knowing your pace can help you set goals for an overall distance. Click here.
Goal setting, consistency and interval training will bring down you overall times and increase your pace. Patience is needed and you are strongly advised to use a training plan and speak with your coach or mentor before you decide increase your pace significantly.
The following link will help you determine how knowing your pace can help you set goals for an overall distance. Click here.
Stretching and Warm Up Routine
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