There are various ways to train for a cross-country competition. But these three are considered essential by many runners. Fartleks Fartleks means “speed play” in Swedish, and it as fun to say as it is to do. It involves running hard for a predetermined amount of time or distance and then is followed by a short recovery. This is repeated at least five times. There is no structure to this workout and is typically done with running buddies. It benefits the body by building stamina and recruiting more muscle fibers even under fatigue. It also simulates races, more specifically when there is an attempt to overtake other competitors. Image source: 5kruntraining.com Tempo runs A tempo run is one of the most difficult training in cross-country workouts, especially for beginners. The workout sandwiches slower-than-normal-pace runs (thought of as a warmup and cooldown) with a run that requires slightly more effort. The run in-between should be done above the body’s anaerobic threshold or comfort zone, but not too exhausting that the runner is left gasping for air. Tempo runs help develop lactate thresholds, giving the runner more endurance during the race. Intervals While the former two focus more on building endurance or stamina, interval runs have a goal of increasing a runner’s speed. It is similar to tempo workouts, but in this routine, the hard-effort part of the run is done at a much higher intensity but a shorter period. Intervals help muscles reach their full range of motion and improve their elasticity and coordination. Image source: running.competitor.com Looking for more tips to be better at cross-country running? Follow this Stephen Varanko III Twitter page.
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