Thunderbird CC and Track
Coronado High School Cross Country and Track
Coronado Cross Country Freshman Girls Team
A Good Attitude and Competitive Mentality
Cross country is a mental sport just as much as it is a physical sport. It is crucial to develop a winning mentality from the second you join. It is important to work hard at practice and on your own time in order to become to best runner you can be!
Sprint Drills
Although they may seem irrelevant to a cross country runner, sprint drills are very important for distance runners because they help obtain better abs, leaner legs, sustainable body composition, normal blood pressure, and better endurance.
Individual Muscle and Core Strength
"A good cross country program should focus on strengthening and balancing the quadriceps, hamstrings and hips. This will develop the powerful strides needed for end-of-race sprints to the finish. Getting stronger also helps to absorb the repetitive shock of each stride and contributes to a successful season.The best days to include strength training into your workout are after hills, intervals, tempo or fartlek runs. Stay away from lifting weights on recovery days and long run days."
-Taken from Stack.com
Speed and Endurance
"The inclusion of speed work and speed endurance intervals for improvement of leg speed in cross country and distance track. Speed in cross country can be used for many things. Speed can lead to a devastating kick . . . a long prolonged drive to the finish . . . the ability to modulate speed according to terrain and racing conditions .Pure speed is always an advantage, but speed endurance, an ability to hold speed over time, can demoralize the opposition and provide the athlete with tactical advantages of strength and speed."
-Taken from Jeff Arbogast's Speed Endurance for Cross Country
Aerobic Training
Aerobic exercise: (with oxygen) The body’s ability to use oxygen during exercise at a rate in which the cardio respiratory system can replenish that oxygen in the working muscles. An essential part of cross country workouts are the cardio-muscular aspect which is characterized by aerobic exericses.