How Top Programs Get Maximum Aerobic Benefits While Preventing Injuries
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đź“Ś KEY TAKEAWAYS
- The most crucial concept for winter training success
- Keep heart rate elevated by going directly from warm-up → run → strides → post-run work (no breaks)
- Athletes get as much or more aerobic benefit with LESS running — prevents injuries
- This is why Jay's system keeps athletes injury-free while helping them PR
- Works for any program, any environment, boys and girls, big schools and small
- Change this approach in December...
Cross Country Training Schedule PDF – “No Prior Training” Athletes
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đź“Ś KEY TAKEAWAYS
- Day 1 for new athletes: 5 minutes of running. That's it.
- Justin Leonard (Southlake Carroll, NXN teams): Starts new athletes with ONE MILE for three days
- Athletes who haven't trained can build engines faster than chassis — that's why injuries happen at 2-3 weeks
- Circuit workouts build aerobic engine while strengthening chassis with minimal pounding
- By extending the aerobic stimulus, a 5-minute run becomes a 25-30 minute...
10 Keys for Great XC Races in October and November
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If you're a serious high school XC runner, then you're no doubt excited to have your best races of the year in October and November. Here are 10 keys to remember that will help you race to your fitness level in the biggest meets of the year.
1. You Don’t Need an A+ Race
If you want to help your team advance to the next meet, or to place high at the state meet, you don’t need an A+ race. You simply need a solid race to help your team. If every a...
