how to race a flat course xc

Workout 1: Start out with 1–2 20-minute sections gradually increasing effort from low Zone 2 to high Zone 2 with a 3–5-minute break to stretch and get out of the aero position between each interval. Once you’ve got that one down, you can mix in longer sets in aero position.

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How can I prepare for an XC race?

Doing hill work—either hill sprints or uphill endurance running—is one of the best ways to get your body used to the changing pace of an XC running event. Even if you hate hills, incline training is key to building country running specific speed, strength, and endurance. Here’s a sample workout to try out.

How do you train for a cross-country race?

Joe Vigil, who coached Deena Kastor and many other national cross-country champions, agrees with this approach. “If possible,” he says, “survey the courses you’re racing and duplicate the challenges of the course as much as possible within your surrounding geography. Make it tough, as hard as you can make it, then run a weekly workout on it hard.”

Are all cross country courses pancake flat?

Some cross-country courses are pancake-flat, but these are the exceptions. Part of the appeal of cross country is that most races take place in parks or on golf courses, places of peace and tranquility, most of which feature some slight to severe elevation gains and losses.

What is XC running and what are the benefits?

XC running races are held during the fall or winter months, and many runners, recreational and elite alike, use the sport as means for improving endurance and staying fit throughout the cold months. Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km.

How do you run a good XC race?

2:075:135 TIPS TO BE A BETTER CROSS COUNTRY RUNNER - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo again be careful with it but lighter on the cross-country. Course I think it's critical thatMoreSo again be careful with it but lighter on the cross-country. Course I think it's critical that takes me to number three which is choose your surface wisely when we're talking about surfaces.

Is XC harder than track?

Track has the consistency that cross-country lacks. However, many of the races are just as difficult as XC, but for different reasons. In the 800m (about 1/2 mile), your two laps will feel nothing short of sprinting.

How many miles should a xc runner run a week?

Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. If you feel you need more miles, discuss your plans with your coach before proceeding. More important than the number of miles run is the quality of those miles.

How do you prepare for an XC race?

What to do the night before your big racePrepare, gather, charge, and organize everything you'll need on race morning. ... Put the finishing touches on your playlist. ... Treat yourself. ... Consider a beer or glass of wine to help you relax. ... Watch something you love, something that makes you laugh, or something that inspires you.More items...•

What is the shortest distance in cross country?

The two races in cross country are the 3200-meter, which is about 2 miles, and the 5K, which is 3.1 miles. Many runners prefer to race the 2-mile because of the shorter distance and the better chances of getting a personal record, or PR. Short distance track races range from 100 meters to 800 meters long.

Is cross country the hardest sport?

What is overlooked, however, when it comes to cross country is it is one of the hardest sports from a training standpoint, where the actual meet is more of a reward than a challenge, and that it takes a certain breed of person to run the 3.1-mile course, especially when you have to run miles and miles to get ready for ...

Should cross country runners run everyday?

Many of you desire to know “the secret” to becoming a great cross-country runner. The secret is very simple. YOU MUST RUN 6-7 DAYS A WEEK ON A CONSISTENT BASIS.

Is running 50 miles a week too much?

Be that as it may, there's no particular reason not to use miles per week, and as such, 50 is a threshold that marks you as a fairly serious runner. Anyone running 50 miles a week could finish a marathon fairly comfortably if they do a couple of real long runs and pace themselves well.

How many miles a day should a cross country runner run?

In the buildup to the 2021 cross country season, we had many guys on our team who took the "run farther" approach. Certain members of the team were running upwards of 110 miles, week in and week out. To put this in perspective 110 miles is between 15 and 16 miles each day, seven days a week.

Why are cross country runners so skinny?

ANSWER: Your running muscles get smaller with high-volume endurance training for one simple reason: it's more efficient to run with smaller muscles. Most people equate “strength” with bigger muscles.

Do spikes make you run faster in cross country?

The answer is very simple: you can run faster and get better traction when wearing them. Spikes allow you to grip the terrain whether it is hard compacted dirt, grassy fields, uphill, downhill or sloppy slick mud. The key to finding the right pair of cross country spikes comes down to how they feel.

How do you run cross country without getting tired?

Warm Up. Avoid running without a warm-up first. Performing some dynamic stretches and low-intensity aerobic exercise for five to 15 minutes before a run can help to reduce injury risk by warming up your muscles. Factor each warm-up into your training plan to avoid running out of time or coming up with excuses.

How to prepare for a long flat course?

The best way to prepare your body for a long, flat course is to simulate it with a long, flat training run. Once you have your flat course, run it every other week , alternating it with your usual go-to hilly routes. You’ll maintain your hilly fitness while adapting to the new wear pattern on the flat course. If you’re a seasoned runner, you can ...

Why does running on a flat course cause muscle fatigue?

Running on terrain you’re not used to—whether you’re a flatlander heading for the hills or someone accustomed to climbing racing on flats—can lead to muscle fatigue and cramping due to your body’s lack ...

What zone is a half mile repeat?

You can include short quarter- and half-mile repeats at a harder red zone effort, longer one- to two-mile repeats in the moderate orange zone, and even some shorter easy yellow zone effort runs later in the season.

Is running on hills good for you?

Running hills is a definite asset in developing strength and fitness. However, it is wise to modify your training plan to better prepare for the unique demands of racing on a long, flat course. When you run on rolling hills, your body uses a variety of muscles as you climb and descend. The impact levels decrease as you run up ...

Is Chicago flat or easy?

There are a lot of benefits to racing a flat course like Chicago, including speed and predictable pacing. The secret is to know that “flat” doesn’t necessarily mean “ easy” if you’re not accustomed to that terrain. * * *.

What is flat course?

A flat course is an even, steady effort for a long period of time. If the course is truly flat and you want to ride your best, this means no coasting or getting out of the aero position for long periods of time. In order to be trained to do this, you really have to practice! If all you do is train outdoors on surgey group rides, then you simply won’t be able to have the bike split you’re truly capable of.

Is hilly course variable?

A hilly course requires a variable effort. So while you’ll be spending periods of time pushing past your overall goal race intensity, you’ll also get the respite of coasting when going downhill.

How far is XC running?

Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km. Some of the most popular XC running events include: The annual World Cross Country Championships. NCAA Cross Country.

How far can you run in XC?

As previously explained, typical XC running events range from 4 to 12 kilometers. All these distances are primarily aerobic, meaning if you go off the gate too fast, you’ll run yourself into the ground in the latter portions of the race.

What is cross country running?

Also known as XC running, cross country running is a form of racing that takes place in open-air, natural environments and seldom run along paths or roads. From obstacle to jump over, steep hills, and slippery muddy descent, cross country running offers a broad range of challenges that will literally keep every runner on their feet.

How to train for cross country?

To properly train for and run a cross-country race, make sure you have proper footwear. Picking the proper pair is key to reduce your injury risk while subsequently improving your performance. Runners who compete in X-C races usually used spiked shoes.

Why are cross country events rarely cancelled?

These include rain, snow, wind, ice, hail as well as heatwaves. In fact, cross-country events are seldom canceled because of adverse and bad weather.

When was cross country first held?

English schools began holding competitions in cross country running as far back as 1837, then on the 7 th December 1867, the national championship was held for the first time on Wimbledon Common in south-west London, then the first international one took place in 1903 at Hamilton Park Racecourse in Scotland. Not long thereafter, cross country ...

Is X-C running a joke?

X-C running is no joke. In fact, it’s one of the most challenging events out there. The sport isn’t just about the competition between you and other runners. You also need to overcome mother nature as you make your way through slippery roads, steep hills, technical terrains, and everything in between.

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