Monthly Archives: October 2014

Cross Country Phase Four, November, the fun BEGINS

November  Cross Country Training, phase 4 the fun begins. This is the phase of the important races, league and conference championships. Continue with one long day in every seven, the long day does not have to be over 60 minutes … Continue reading

Posted in Coach Gravel's Musings | Leave a comment

Short on time, Try this 30 minute workout.

There are no short cuts for fitness or training to run, pressed for time,  try the following 30 minute workout. Jog for 5 minutes, or walk jog for 5 minutes Do 3 x 30 m accelerations, jog stride run. Do … Continue reading

Posted in Coach Gravel's Musings | Leave a comment

Phase Three High School Cross Country Training; October

Phase III Cross Country Training; October. October or phase three should be the most stressful month of the cross country training season, by the end of the month the interval training should be very intense with intervals faster than 5 … Continue reading

Posted in Coach Gravel's Musings | 2 Comments

A review of a speed warm up:

Speed Warm up, a review Start with a Jog, followed by accelerations as jog stride run, 4 x 40 to 80m. Fast feet drill hardly moving forward, 4 x 6 to 8 seconds.  http://www.youtube.com/watch?v=y-8aoQsmKjk Frequency drills; 3 step fast leg … Continue reading

Posted in Coach Gravel's Musings | Leave a comment