Cross-country running by Jeff Galloway

By Jeff Galloway

This booklet provides the entire education essential to teach for cross-country races. Galloway's profitable education application explains the best way to construct persistence, teach and race on hills, diversified terrain working, velocity education, race techniques, maximizing functionality, and lowering the chance of damage. Teamwork education and racing tools are defined with motion plans. damage prevention and remedy also are coated.

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Do a regular series of time trials to monitor your progress. 2011 11:46 Uhr Seite 34 CROSS-COUNTRY RUNNING Your goal race: the final exam Once you have decided on your primary goal for this year, you’ve made the most important decision. Write this down in your calendar or journal. This is your “deadline” around which the other races and training elements are scheduled. If you tend to race all-out in every race, you may need to keep reminding yourself throughout your journey that the final exam is the main goal, and your other races serve to evaluate the training as they improve your speed conditioning.

You may take walk breaks or not on these time trials. The first one should not be run at an “all-out” effort. Your goal on each PTT after the first one is to run faster on each. Most runners tend to improve on each PTT, as the training effect improves performance. With each improvement, a faster time is predicted in the goal race. Coaches will often move athletes to a faster pace group based upon the PTT improvement. If your predictions are a few seconds slower than your goal time, it’s OK to continue with your current speed training program unless you are straining and/or breaking down with aches and pains.

You’re over-trained, and tired—if so, reduce your training, and/or take an extra rest day. 2. You may have chosen a goal that is too ambitious for your current ability. 3. You may have missed some of your workouts, or not been as regular with your training. 4. The temperature may have been above 65F (16C). Heat will slow you down. 5. When using different test courses, one of them may not have been accurately measured. Final reality check The last two time trials are crucial for predicting your race pace.

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