By Jeff Galloway
This booklet provides the entire education essential to educate for cross-country races. Galloway's winning education application explains the right way to construct patience, educate and race on hills, different terrain operating, pace education, race concepts, 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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Additional resources for Cross-Country Running & Racing
The purpose of this workout is to be gentle in adapting to faster running. Walk for 3 minutes between each. Then, use the standard warmdown. During the first 3 weeks, a track is best for this workout—to learn pace judgement. Thursday: 3 Hills (HT). Standard warm-up, then 3 Acg. Then, run up a hill that is 60100 yards long. Start each hill with 4-5 strides at a jog and gradually pick up the cadence of your feet. Shorten the stride as you ascend the hill, so that your leg motion feels smooth, with no straining.
Here are the current run-walk-run strategies based upon pace per mile. com that vibrates. 2011 11:46 Uhr Seite 48 CROSS-COUNTRY RUNNING Pace of long run # of seconds walking 08:00 run 4 minutes/walk 30 seconds 08:30 run 4 minutes/walk 45 seconds 09:00 run 4 minutes/walk 1 minute 09:30 run 4 minutes/walk 1 minute 10:00 run 3 minutes/walk 1 minute 10:30 run 3 minutes/walk 1 minute 11:00 run 2:30/walk 1 minute 11:30 run 2:30/walk 1 minute 12:00 run 2 minutes/walk 1 minute 12:30 run 2 minutes/walk 1 minute 13:00 run 1 minute/walk 1 minute 13:30 run 1 minute/walk 1 minute 14:00 run 30 seconds/walk 30 seconds 14:30 run 30 seconds/walk 45 seconds 15:00 run 20 seconds/walk 40 seconds Warm up (and warm down) before test days and speed day workouts Here is a format that will get your mind and body ready to go faster.
2. Warm up by walking for 5 minutes, then running easily for 5-10 minutes. New runners should take a 30 second walk break every 1-3 minutes during this warmup. 3. Do 4 acceleration-gliders. These are listed in the “Drills” chapter, (also shown in my DVD) 4. Walk for 3-4 minutes. 5. Run the distance of your PTT. 6. On your first time trial, don’t run all-out from the start—ease into your pace after the first half of the distance. 7. On each successive time trial, try to run faster than the previous best.
Cross-Country Running & Racing by Jeff Galloway