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G-Men Cross Country
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  • Home
  • History
  • Mission
  • Records
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  • Youth Camp
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  • Photos
  • Resources
    • Links
    • Roster
    • Schedules
    • Team Documents
    • Training
    • Contact Us

Cross Country Training

Training Basics

Stretching, Strength & Mobility

Stretching, Strength & Mobility

We use a multi-paced training scheme to develop all energy systems and improve muscle strength. Each workout will target a different component of the energy systems, nerves and muscles used for running.

Types of Training by Jack Daniels 

Principles of Training by Jack Daniels

Stretching, Strength & Mobility

Stretching, Strength & Mobility

Stretching, Strength & Mobility

We use a dynamic stretching routine of running drills 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 an adapted version of SAM training developed by Coach Jay Johnson at the end of each practice.

Easy Runs

Stretching, Strength & Mobility

Threshold Training

Easy or Conversation Pace runs build your aerobic energy system base, and are the foundation of any distance training program. Includes long runs.

Effort: Easy

Heart rate max %: 60-79%

Easy Running Benefits by Jack Daniels


Threshold Training

Repetition Training

Threshold Training

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

Interval Training

Repetition Training

Repetition Training

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.  Includes Fartlek training.

Effort: Hard

Heart rate max% 98-100%

Interval Training Benefits by Jack Daniels

Repetition Training

Repetition Training

Repetition Training

Repetitions improve speed, running economy and the anaerobic energy system. 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

Recovery is required for success!

Proper recovery (rest) after training (stress on the body) is required for an athlete to achieve a positive adaptation (growth).  Recovery includes good nutrition, adequate hydration and getting 8 to 9 hours of sleep daily.

Drills to Help You Run Faster

Check out this great video by Chari Hawkins on how to correctly perform the A-skip running drill! You may also want to watch her video demonstration of the B-skip drill.  Both of these drills are important to help improve running form and speed.

VDOT O2 Training Program

The Georgetown Cross Country High School team uses the VDOT O2 program for an individualized training plan for each student athlete.  Athletes will receive an email invite from the coach to set up an account.  After an account has been set up, the athlete can download the VDOT O2 mobile app.  


Check out this video to watch an overview of the VDOT O2 mobile app.

Training Documents

Documents available to download

Gtown warm up routine (docx)Download
GSAM Workouts (update) (docx)Download
Leg Swings (pdf)Download
Daniels Types of Training (pdf)Download
Distance Running Energy Systems (docx)Download
Good Running Form (jpg)Download
CC Sleep Table (docx)Download
SAM Phase 1 - Easy (pdf)Download
SAM Phase 1 - Hard (pdf)Download
SAM Phase 2 - Easy (pdf)Download
SAM Phase 2 - Hard (pdf)Download

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