Cross Country Summer

Cross Country Summer: A Guide to Effective Training

Summer is a pivotal period for high school cross country runners. Greg McMillan emphasizes that champions are forged during these months, not just through mileage but through tailored, thoughtful preparation. This guide outlines how to structure summer training based on individual athlete profiles.

1. Assessing Durability

Injury prevention is paramount. For runners prone to injuries, McMillan recommends prioritizing "prehab"—a regimen of drills, mobility exercises, and flexibility work—over extensive running. This approach aims to enhance durability, ensuring athletes remain healthy and can train effectively during the competitive season.

2. Evaluating Basic Running Fitness

For durable runners, the next step is assessing their current fitness level. Those with a solid foundation, perhaps from spring track or consistent running, can engage in traditional summer programs that gradually increase mileage. Incorporating varied workouts—such as hill repeats, fartlek runs, and fast-finish runs—adds diversity and maintains engagement.

Conversely, runners with lower fitness levels should adopt a more conservative progression. It's preferable to be slightly undertrained and healthy than to risk injury through overtraining.

3. Identifying Runner Type: Speedster vs. Endurance Monster

Understanding an athlete's natural proclivities allows for more effective training:

• Speedsters: These runners benefit from interval-based aerobic threshold workouts, such as 5 × 4-minute runs with short recovery periods.
• Endurance Monsters: These athletes thrive on continuous aerobic threshold runs lasting 15–60 minutes at a steady, moderate pace.

Both types should incorporate weekly leg-speed sessions, drills, and prehab exercises to enhance performance and prevent injuries.

4. Considering Running Age

Newcomers to cross country require special attention:

• Non-athletic Background: These individuals should focus on developing general athleticism through strength and mobility exercises before emphasizing running.
• Athletic Background: Those with experience in other sports can gradually integrate into the running program, emphasizing consistent mileage and incorporating fun, varied workouts.

The goal is to build a strong foundation, ensuring that new runners develop the necessary skills and resilience for the demands of cross country.

Coach's Notes

Athletes who have diligently trained over the summer may peak earlier in the season. To optimize performance during championship meets, it's advisable to delay race-specific training until 4–6 weeks before these events. Early-season training should emphasize strength-building workouts, such as hill repeats and lactate threshold runs, to prepare athletes for the rigors of competition.