Download Cross-country running by Jeff Galloway PDF

By Jeff Galloway

This booklet provides all the education essential to teach for cross-country races. Galloway's profitable education application explains the best way to construct persistence, teach and race on hills, assorted terrain working, velocity education, race ideas, maximizing functionality, and lowering the danger of harm. Teamwork education and racing equipment are defined with motion plans. harm prevention and remedy also are coated.

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Tuesday: 20-30 minutes of XT is recommended (pool running is best). Runners who did the pre-season training could jog a very easy 20-25 minutes or cross train. Wednesday: Speed day. Standard warm-up, then 5 CDs and 5 acceleration gliders (no sprinting). 25 mi). Run the first 2 x 400 about 5 seconds faster than current race pace for 5K. Walk for 3 minutes between each. 2011 11:46 Uhr Seite 58 CROSS-COUNTRY RUNNING 400s, about 3 seconds faster than current race pace. Then, use the standard warmdown.

2011 11:46 Uhr Seite 55 5K TRAINING PROGRAM: BEGINNER OR COMEBACK RUNNERS *If you're doing a long run (2-3 miles), be sure to read the pace guidelines (3 min/mi slower than race pace), and take the appropriate walk breaks, based upon pace per mile. Those who did not do the pre-season training should use a run-walk-run ratio of “run a minute/walk a minute“. Sunday: Take the day off! Week 2 Monday: Standard warm-up, 5 CDs, 3 Acgs (no sprinting). Then, run a timed mile at goal pace. Don't start too fast.

2011 11:46 Uhr Seite 30 CROSS-COUNTRY RUNNING 6 Smart Speedwork = Faster Races World class runners have known for decades that training for a shorter race will get the racing systems ready to run faster in the longer event. The same principle applies to cross-country racing. ” But if athletes run too fast for their current conditioning, injuries and exhaustion limit performance. The regularity of the workouts sets up a process of improving efficiency, as well as a system of searching for the resources needed to encounter challenges not faced before.

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