Maleny SS Cross Country Runners

Below are a few tips to help you prepare for the School and District Cross Country.

• If you have your own training program then stick to it.
• If you don’t then try the following suggested weekly program.
• If you have training for another sport then that can substitute a cross country training session.

Example of a weekly session.  (The days can be different to suit your needs.)

Monday:           

1. Warm up slowly by doing a 500 m jog
2. Stretch
3. Slow run 1-2 km. Include some walking up hills.
4. Gentle stretches.

Wednesday:            

1. Warm up slowly with a 500m jog.
2. Stretch
3. Do 3 or 4x100m runs at 75% speed.
4. Measure a 1km distance and run it hard. Time yourself.
5. Walk back the 1km.
6. Run 1 km hard again. Time yourself. Compare times.
7. Gentle stretches.

Friday:

1. Warm up slowly with a 1km jog.
2. Stretch
3. Do 3 or 4 150m runs at 75% speed.
4. Jog for 5 min then Run 2 mins hard.
5. Jog for another 10 mins.
6. Gentle stretches

Sunday:    

1. Warm up 500m jog.
2. Stretch
3. Slow 4 – 5 km run. Run quickly up some hills if you can during this run.
4. Gentle stretches.