Middle School Cross Country Training PDF
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ย ๐ KEY TAKEAWAYS
- Don't take high school training and "water it down" โ middle school needs its own approach
- Many top college women weren't standouts in middle school; some never ran until high school
- Be especially conservative with middle school girls โ no correlation between MS success and college success
- Suggested progression: 6th grade (15 mi/wk) โ 7th (20) โ 8th (25) โ 9th (30) โ Senior (60)
- Goal: Create a culture where running is...
How the 1600m is Different from XC - Kelly Christensen Weighs In
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๐ KEY TAKEAWAYS
- Touch mile pace year-round โ even a single 200m at dream-mile pace once a week helps the body acclimate to the demands of 1600m racing over time.
- The 1600m is about rhythm and cadence โ athletes need to learn to run their goal pace efficiently while minimizing effort, starting as early as summer training.
- Use speed zones (alternating float and sprint segments within 120m reps) to teach athletes how to change gears mid-race an...
How the 800m is different from XC - John O'Malley Weighs In
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๐ KEY TAKEAWAYS
- The 800m demands a completely different mentality than the 5k โ itโs only 12% of the duration, requiring athletes to embrace intensity from the gun rather than โwading in.โ
- A positive split (first lap 2โ3 seconds faster than the second) is optimal for the 800m โ donโt overcorrect by going out slower, because positioning and free energy early in the race matter.
- Early-season 800m splits will show a larger gap between laps; the...
