Off Season ​Workout

"Cross Country is a summer sport that is played out in the fall"--Coach Sage Canaday
Jay Johnston Strength and Mobility Training videos
-short workout videos to increase flexibility, core strength, and prevent injury
--incorporate into training 3-5 times/ week

Mini Band Work
--Do this workout 3-5 x per week to increase hip flexor and leg strength
Everything you need to know about heart-rate training
--A short, foolproof guide to training by heart rate    (LINK to ARTICLE)
By Heather Mayer Irvine
01/02/2019

"Heart-rate training prevents you from running too hard on your easy or recovery runs"
"The idea behind heart rate-based training is that you train your aerobic system without overstressing your skeletal and muscular systems, explains personal trainer Erin Carr. ‘[It] is a different way to be successful at running,’ she says. ‘It doesn’t have to be ‘no pain,
no gain,’ or going as hard as you possibly can, and it allows for continued improvements over time.’
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Runner's High Homepage
Summer Road Race Calendar
A 2019 study published in the Journal of Strength and Conditioning Research by Casado, Hanley, Santos-Concejero, and Ruiz (2019) studied the training logs of world and national class runners and determined that the amount of total mileage, easy runs, and tempos were the best predictors of athletes’ race performances during the first seven years of their careers.
​Aerobic vs. Anaerobic Training--Science of Training
Written by Coach Jeff from Runners Connect
https://runnersconnect.net/aerobic-vs-anaerobic-training/
"Aerobic Power Building a better runner" by Scott Christensen
-Great article on the importance of aerobic training combined with anaerobic training. 
-"The aerobic energy system contributes more than 50 percent of the energy needed to run a distance race at maximum race pace."
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Hal Higdon's 5000m Training Program
5K Training Programs from beginner to elite
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Coach Scott Christensen's "Dominant Cross Country Program" Theory
Website powerpoints and theory