8Other key ingredients…. Consistent TrainingBuild mileage and only take time off when you want to, not when you are forced to.Smart TrainingEveryone is different, both in the mileage one can handle and the intensity of workouts. Listen to your body.
10How to excel in cross country races How to “properly” run a 5K The beginningThe middleThe endThe Final Kick!PacingMaking a move/SurgesCovering a moveCommon mistakes to avoid
11How to excel in cross country race PreparationHydrationSleepNutritionFocus – Have a planHard WorkSummer runningBuilds foundation for your bodyInjury PreventionTime for your body to build strength (cell adaptation)
12Smart workouts 4. Know your competition - 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 = competitor4. Know your competitionScout out your opponentsHave an idea or a goal of where you expect to finish…race plan.How do you get there? Plan?
13The race beginning The middle of the race The end of a race How to excel in cross country racesThe race beginningThe middle of the raceThe end of a raceThe finishing kickPacingMaking a moveCovering a moveCommon mistakes to avoid
15Beginning (Start to 1800m) The race has 3 phases Excitement, people are nervous…channel your emotionsNervous = going out too hardCan’t win a race in the first 800m, but you can sure lose it!Focus on trying to run in a good position without getting out too crazy!Most HS runners will be fully settled in by 400m-600m.Relax, and focus and after 600m if you are still out of position, remedy this while others are settling into a pace.Don’t expend too much energy too soon!
16Middle (1800m to 4200m) The race has 3 phases 2/3rd’s RULE Be in a spot 2/3rd’s of the way where you’d be OK with finishing in the race, overall!Have 2/3rd’s of your energy left for the last 1/3 of your race.Not much changes in overall position here.Surges come into play at this stage - (Most effective).This is the RACE! Focus!Know your surroundings, who could move?Get into a better position to strike…if in pack, get to outside or near the front and not boxed-in
17End (4200m to 5000m) The race has 3 phases You’ve come this far…don’t let it get awayEveryone is tired, who wants it more?2:15-3:00 minutes of hard running left.Move up! Get one more, than the next...team!GUTS!Focus on arm carry, arms straight back and straight forward, knees up. Final Kick…think Form!Attitude, I’m not losing now, I’m catching four more, I can win this….
19Race Tactics and Strategies How to excel in cross country racesHow to “properly” run a 5K PacingMaking a move/SurgesCovering a moveCommon mistakes to avoid
20Race Tactics and Strategies PacingBecome a student of running, know what a certain pace would get you for an overall time.Pace charts, equal performance chartsKnow what a 75 second 400 feels likeGet accustomed to knowing when you aren’t working hard enough and too hardPractice 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 downhillDownhills need to be a part of the course where you recover. Staying in control will help you achieve this.
21Race Tactics and Strategies How to excel in cross country racesHow to “properly” run a 5K PacingMaking a move/SurgesCovering a moveCommon mistakes to avoid
22Race Tactics and Strategies Making Moves/SurgesMake a move with a specific purposeHave a goal in mind for how long surge is going to lastTo 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 rhythmMake moves at pre-planned spotsPick these out on your warm-up run, or walk of the course, or plan it out with your coach
23Race Tactics and Strategies Making Moves/SurgesMake moves when you feel goodMuch easier to move when your emotions are on your sideMake moves when you are in a group of teammatesMake moves at times of the race where others do not want to goAfter the mileAfter the 3200 meter but before 800 to go.
24Types of Surges Fartlek Surge Jugular Surge Mess with you opponents mindsetCan be made anytime throughout raceUse this surge to get back to positionTough to master, and do not recommendJugular SurgeGoing 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 winHuge risk/reward…..Generally by yourself, no teammates help
25Covering a move How to excel in cross country races How to “properly” run a 5K PacingMaking a move/SurgesCovering a moveCommon mistakes to avoid
26Covering Moves/Surges Recognize the moveClose gaps immediately, back pocketThree quick stepsRealize that if you cover, opponent will weakenRealize that the move won’t last but a few secondsRelax!
27Ways to practice Covering Moves/Surges Indian file runsFartlek runs, 30 second spurts in summerRun in different areas in pack, get used to leading and following, recognize when pace slows and speeds upRun familiar routes and bring a watch to check splits
28Common mistakes to avoid How to excel in cross country racesHow to “properly” run a 5K PacingMaking a move/SurgesCovering a moveCommon mistakes to avoid
29Common mistakes to avoid Not warmed up enoughGoing out too fastRunning too fast and out of control at on hillsTraining at the wrong paces – wrong group