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 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. Includes Fartlek training.
Heart rate max% 98-100%
Interval Training Benefits by Jack Daniels
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
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.
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.
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.
Documents available to download
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