We use a multi-paced training scheme to develop both energy systems and improve muscle strength. Each workout will target a different component of the energy systems and muscles used for running.
The High School team will use the VDOT O2 App to help facilitate communication on individualized training plans.
Types of Training by Jack Daniels
Principles of Training by Jack Daniels
We use a dynamic stretching routine of the Lunge Matrix and Leg Swings at the beginning of every practice and before every race. During summer conditioning, our core strengthening program is led by Coach Makayla Florence. During the season, we use the Core X core training routine and SAM training developed by Coach Jay Johnson at the end of each practice.
Easy or Conversation Pace runs build your aerobic energy system base, and are the foundation of any distance training program. Includes long runs.
Heart rate max %: 60-79%
Easy Running Benefits by Jack Daniels
Threshold or Tempo pace runs build endurance and increase your lactic threshold.
Effort: Comfortably hard
Heart rate max%: 88-92%
Threshold Training Benefits by Jack Daniels
The purpose of Interval training is to increase a runner's VO2max. They are specific pace periods of running followed by periods of active recovery.
Heart rate max% 98-100%
Interval Training Benefits by Jack Daniels
Repetitions improve speed and running economy. They are fast periods of running followed by longer periods of recovery than intervals. Includes hill training and neuromuscular drills.
Effort: Hard but longer recovery
Heart rate max %: up to max
Repetition Training Benefits by Jack Daniels
Documents available to download
Copyright © 2018 Georgetown Cross Country - All Rights Reserved.