Download Cross-Country Running & Racing by Jeff Galloway PDF

By Jeff Galloway

This booklet offers all the education essential to educate for cross-country races. Galloway's winning education application explains tips to construct persistence, teach and race on hills, diverse terrain operating, pace education, race techniques, maximizing functionality, and lowering the danger of damage. Teamwork education and racing equipment are defined with motion plans. harm prevention and therapy also are lined.

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By using a program that is based upon a realistic improvement strategy, you gain a significant amount of control over your training. Through planning and time trials, you'll glimpse into the your racing future, while preparing the mind for the challenge: • A series of regular time trials tell you what goal is realistic (based upon formulas in this chapter). • Weekly speed sessions develop the capacity to run faster. • As you increase the number of repetitions during your training, you stimulate all of the systems to keep going—even when tired.

Many beginners who took liberal walk breaks during their first year learned to like the cross-country experience and improved every year. By the 3rd or 4th year some were the top 5 runners on their teams. Here is the recommendation for walk breaks based upon pace per mile. com . Remember that by choosing a pace that is much slower than one could run, with liberal walk breaks during the first 2 weeks, the risk of injury is reduced significantly. Once you choose a pace per mile, here are the recommended portions of running and walking.

If this is the first race of the season, don't push into an “all-out” effort. Take it very easy during the first mile. If this is the second race of the season, you could run a little faster during the second half than in the first race. Many runners have found that a short walk break of 20-30 seconds, about every 4-5 minutes, helps them run faster than when running continuously—with more strength at the end. Don't sprint at the end, but you can gradually pick up the pace during the last mile.

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