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Race Tactics and Strategies Paul Chellevold Head Coach – Girls Cross Country Madison Memorial High School

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Presentation on theme: "Race Tactics and Strategies Paul Chellevold Head Coach – Girls Cross Country Madison Memorial High School"— Presentation transcript:

1 Race Tactics and Strategies Paul Chellevold Head Coach – Girls Cross Country Madison Memorial High School

2 1. How to excel in cross country races 2. How to “properly” run a 5K 2. How to “properly” run a 5K The beginningThe beginning The middleThe middle The endThe end The Final Kick!The Final Kick! 3. Pacing 4. Making a move/Surges 5. Covering a move 6. Common mistakes to avoid

3 Cross Country Runners = Great Students Not surprising – No Shortcuts No Shortcuts Nowhere to hide Nowhere to hide Great Work Ethic Great Work Ethic

4 My goal for coaching is simple: Distance running success is about becoming stronger. Most runners have the speed to be successful but not the strength to hold it for a long enough period of time.

5 Let me use this example…. How many of you can run a 5:20 mile? How many can run a 10:40 ~ 3200m? How many can run a 16:30 for 5k?

6 So what is missing? Not the speed to do it but the STRENGTH!!

7 McMillan Pace Charts 800m Mile3200M5000m 800m Mile3200M5000m 2:00.9 4:28.4 9: :30 2:00.9 4:28.4 9: :30 2:04.9 4:37.19: :00 2:04.9 4:37.19: :00 2:14.7 4: : :15 2:14.7 4: : :15 2:19.6 5: : :00 2:19.6 5: : :00 2:32.3 5: : :30 2:32.3 5: : :30 2:36.1 5: : :59 2:36.1 5: : :59

8 Other key ingredients…. Consistent Training Build mileage and only take time off when you want to, not when you are forced to. Build mileage and only take time off when you want to, not when you are forced to. Smart Training Everyone is different, both in the mileage one can handle and the intensity of workouts. Listen to your body. Everyone is different, both in the mileage one can handle and the intensity of workouts. Listen to your body.

9 EMINEM!!! Lose Yourself!

10 1. How to excel in cross country races 2. How to “properly” run a 5K 2. How to “properly” run a 5K The beginningThe beginning The middleThe middle The endThe end The Final Kick!The Final Kick! 3. Pacing 4. Making a move/Surges 5. Covering a move 6. Common mistakes to avoid

11 1. How to excel in cross country race Preparation –Hydration –Sleep –Nutrition –Focus – Have a plan –Hard Work Summer running –Builds foundation for your body –Injury Prevention –Time for your body to build strength (cell adaptation)

12 3. Smart workouts -Well timed workouts to work on different phases of the race -Not overextending yourself -No WORKOUT ALL-AMERICANS -Work on tactical strategies -Step out of your comfort zone = competitor 4.Know your competition –Scout out your opponents –Have an idea or a goal of where you expect to finish…race plan. –How do you get there? Plan?

13 1. How to excel in cross country races 2. The race beginning 3. The middle of the race 4. The end of a race 5. The finishing kick 6. Pacing 7. Making a move 8. Covering a move 9. Common mistakes to avoid

14 THE 5K….NO PROBLEM!

15 The race has 3 phases Beginning (Start to 1800m) 1. Excitement, people are nervous…channel your emotions 2. Nervous = going out too hard 3. Can’t win a race in the first 800m, but you can sure lose it! 4. Focus on trying to run in a good position without getting out too crazy! 5. Most HS runners will be fully settled in by 400m-600m. 6. Relax, and focus and after 600m if you are still out of position, remedy this while others are settling into a pace. 7. Don’t expend too much energy too soon!

16 The race has 3 phases Middle (1800m to 4200m) 1. 2/3 rd ’s RULE 2. Be in a spot 2/3 rd ’s of the way where you’d be OK with finishing in the race, overall! 3. Have 2/3 rd ’s of your energy left for the last 1/3 of your race. 4. Not much changes in overall position here. 5. Surges come into play at this stage - (Most effective). 6. This is the RACE! Focus! 7. Know your surroundings, who could move? 8. Get into a better position to strike…if in pack, get to outside or near the front and not boxed- in

17 The race has 3 phases End (4200m to 5000m) 1. You’ve come this far…don’t let it get away 2. Everyone is tired, who wants it more? 3. 2:15-3:00 minutes of hard running left. 4. Move up! Get one more, than the next...team! 5. GUTS! 6. Focus on arm carry, arms straight back and straight forward, knees up. Final Kick…think Form! 7. Attitude, I’m not losing now, I’m catching four more, I can win this….

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19 Race Tactics and Strategies 1. How to excel in cross country races 2. How to “properly” run a 5K 2. How to “properly” run a 5K 3. Pacing 4. Making a move/Surges 5. Covering a move 6. Common mistakes to avoid

20 Race Tactics and Strategies Pacing Become a student of running, know what a certain pace would get you for an overall time. Become a student of running, know what a certain pace would get you for an overall time. Pace charts, equal performance charts Pace charts, equal performance charts Know what a 75 second 400 feels like Know what a 75 second 400 feels like Get accustomed to knowing when you aren’t working hard enough and too hard Get accustomed to knowing when you aren’t working hard enough and too hard Practice being consistent, equal speed regardless of terrain. (Wisconsin CC) Practice being consistent, equal speed regardless of terrain. (Wisconsin CC) Never be more tired at the end of a downhill than what you were going into the downhill Never be more tired at the end of a downhill than what you were going into the downhill Downhills need to be a part of the course where you recover. Staying in control will help you achieve this. Downhills need to be a part of the course where you recover. Staying in control will help you achieve this.

21 Race Tactics and Strategies 1. How to excel in cross country races 2. How to “properly” run a 5K 2. How to “properly” run a 5K 3. Pacing 4. Making a move/Surges 5. Covering a move 6. Common mistakes to avoid

22 Race Tactics and Strategies Making Moves/Surges Make a move with a specific purpose Make a move with a specific purpose Have a goal in mind for how long surge is going to last Have a goal in mind for how long surge is going to last –To the next flag, over the hill(Visual Things) –Until I catch 9 people (Place Oriented) –20 seconds (Time Based) –Break the Lafollette kid (Rival Goal) Settle back into a hard but comfortable rhythm Settle back into a hard but comfortable rhythm Make moves at pre-planned spots Make moves at pre-planned spots –Pick these out on your warm-up run, or walk of the course, or plan it out with your coach

23 Race Tactics and Strategies Making Moves/Surges Make moves when you feel good Make moves when you feel good –Much easier to move when your emotions are on your side Make moves when you are in a group of teammates Make moves when you are in a group of teammates Make moves at times of the race where others do not want to go Make moves at times of the race where others do not want to go –After the mile –After the 3200 meter but before 800 to go.

24 Types of Surges Fartlek Surge Fartlek Surge –Mess with you opponents mindset –Can be made anytime throughout race  Use this surge to get back to position –Tough to master, and do not recommend Jugular Surge Jugular Surge –Going for it, one move to put opponent away. –Gradually increase the pace, but have a plan to hold it longer than usual (over 60 seconds) –Serious move, to make a break or to pull away for the win –Huge risk/reward….. –Generally by yourself, no teammates help

25 1. How to excel in cross country races 2. How to “properly” run a 5K 2. How to “properly” run a 5K 3. Pacing 4. Making a move/Surges 5. Covering a move 6. Common mistakes to avoid

26 Covering Moves/Surges Recognize the move Recognize the move Close gaps immediately, back pocket Close gaps immediately, back pocket Three quick steps Three quick steps Realize that if you cover, opponent will weaken Realize that if you cover, opponent will weaken Realize that the move won’t last but a few seconds Realize that the move won’t last but a few seconds Relax! Relax!

27 Ways to practice Covering Moves/Surges Indian file runs Indian file runs Fartlek runs, 30 second spurts in summer Fartlek runs, 30 second spurts in summer Run in different areas in pack, get used to leading and following, recognize when pace slows and speeds up Run in different areas in pack, get used to leading and following, recognize when pace slows and speeds up Run familiar routes and bring a watch to check splits Run familiar routes and bring a watch to check splits

28 1. How to excel in cross country races 2. How to “properly” run a 5K 2. How to “properly” run a 5K 3. Pacing 4. Making a move/Surges 5. Covering a move 6. Common mistakes to avoid

29 Common mistakes to avoid Not warmed up enough Not warmed up enough Going out too fast Going out too fast Running too fast and out of control at on hills Running too fast and out of control at on hills Training at the wrong paces – wrong group Training at the wrong paces – wrong group

30 Race Tactics and Strategies QUESTIONS?

31 Thank You!!! GOOD LUCK THIS SEASON! Paul Chellevold Head Coach – Girls Cross Country Madison Memorial High School


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