Three workouts do most of the work in a cross country season. The threshold run that builds the engine, the critical velocity session that builds 5K fatigue resistance, and the eight second hill sprints that build the chassis. How to pace all three without a lactate meter, how to fit them into a week that already has a race in it, and the four things I cut from my program to make room.

Show Notes & Links

• The 3 Essential XC Workouts That Build a Championship Engine — https://coachsaltmarsh.com/essential-high-school-xc-workouts/
• Free training pace calculator (threshold and CV paces) — https://coachsaltmarsh.com/lactate-threshold-calculator/
• Norwegian Method for high school runners — https://coachsaltmarsh.com/norwegian-method-high-school-guide/
• Strength training: the 2-session weekly protocol — https://coachsaltmarsh.com/strength-training-high-school-distance-runners/
• Speed as a skill for distance runners — https://coachsaltmarsh.com/speed-development-distance-runners/
• When fatigue becomes overtraining — https://coachsaltmarsh.com/when-fatigue-becomes-overtraining/
• Chronic sleep debt is wrecking your season — https://coachsaltmarsh.com/chronic-sleep-debt-is-wrecking-your-season/
• 5K race strategy for coaches — https://coachsaltmarsh.com/5k-race-strategy-for-coaches/
• The complete guide to high school cross country training — https://coachsaltmarsh.com/high-school-cross-country-training/