INSIDE

Multis Coach Harry Marra 6Fall Cross Country Shoes 8Ato Boldon 10Summer Mileage Program 13

Visit us on Facebook at American Track & Fieldor at www.american-trackandfield.com/atf/

Decathlete Ashton Eaton

Doug

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IAAF

Vol. 20 No. 3

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GATORADE SPORTS SCIENCE INSTITUTETHE WEIGHTING GAME

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t’s the eve of the Moscow World Championships as I write this and I’m 36,000

feet above Central Poland on a Lufthansa flight from Frankfurt to Moscow.

The World Championships are in Moscow Aug. 10–18. The best athletes in all

track & field events will be there. Well, correct that: the best who are not injured

or worn out from the last few years and made it through their country’s selection

process.

Athletes from 206 countries will be in Moscow. The 100 meters rounds will

have the most athletes from various countries. What does it take to be the best?

Complete dedication to the task at hand, great coaching, huge support systems for

some and, for others, lonely workouts on a local school track, after a day of working

a job that pays for rent, food, healthcare, and travel.

While the top 50 to 100 athletes in track & field make nice livings, the majority

of athletes in the U.S. get equipment, some coaching stipends, perhaps a training

camp; for the rest, they’re on their own. Some national federations are better than

others. British Athletics did a grand job in London 2012, as did the USA federation.

For our sport to get the support from sports marketing giants, we need to com-

municate the excitement of running, jumping, and throwing. New sponsorship dol-

lars will come from companies like SAP, Proctor and Gamble, and some of the

adult beverage companies.

How would you feel if, for example, the Smirnoff track team were on TV one

day? Are you OK with track & field going the sponsorship way of football and soc-

cer? Let me know. I’m interested in your thoughts.

Larry Eder

PUBLISHER’S NOTEVol. 20 No. 3

Group Publisher: Larry Eder, larry@runningnetwork.com

Group Editor: Christine Johnson, christinej.ssm@gmail.com

Advertising: Larry Eder, larry@runningnetwork.com

Writers/Contributors: Elliott Denman, David Hunter, Cregg Weinmann

Circulation Changes: ssmcirc@gmail.com

Photographers: Doug Pensinger/Getty Images for IAAF,

Victah Sailer/PhotoRun, IAAF Communications

Layout/Design: Alex Larsen

Editor: Larry Eder

Pre-Press/Printer: W. D. Hoard & Sons Co., Fort Atkinson, WI

Publisher’s Rep: Larry Eder, larry@runningnetwork.com

ph: 608.239.3785; fax: 920.563.7298

American Track & Field (ISSN 1098-64640) is produced, published and owned by Shooting Star Media, Inc., P.O.

Box 801, Fort Atkinson, Wisconsin 53538-0801. Publisher assumes no liability for matter printed. Publisher assumes

no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions

expressed are those of the authors and not necessarily those of the Publisher.

Copyright ©2013 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced or

stored in any form without written permission of the Publisher. American Track & Field is not related to or endorsed

by any other entity or corporation with a similar name and is solely owned by Shooting Star Media, Inc.

Publisher recommends, as with all fitness and health issues, you consult with your physician before

instituting any changes in your fitness program.

Special Thanks To: Tim Garant,

Tom Mack, Deb Keckeisen,

Sydney Wesemann

In loving memory of

Violet Robertson, 1913–2003

www.american-trackandfield.com

ph: 608.239.3785; fax: 920.563.7298

shootingstarmediabiz@gmail.com

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You can’t think of anyone in the sportwho’d deny that Harry Marra is one ofthe best things track & field’s gotgoing for it right now.

Certainly not after the goings-onat Luzhniki Stadium the first four daysof the 14th edition of the World Track& Field Championships.

To many, the multis are the heartand soul of the sport, the juncture oftrack & field, at the four-way intersec-tion of muscle and mind, speed andstamina.

And Marra’s two best studentsreached that juncture in near-perfectunison.

Olympic decathlon championand world record holder Ashton Eatonwon his first World Championshipsgold medal for Team USA on the firsttwo days of competition.

Eaton’s wife, Brianne TheisenEaton, won the silver medal for TeamCanada in the heptathlon over thenext two days.

“There’s never been anythinglike this before,” said multi-eventsguru Dr. Frank Zarnowski.

“Never?” asked Marra. “Are yousure?”

“Never,” said Dr. Z.Of course there have been great

couples in the track & field world—Emil and Dana Zatopek, Olga andHarold Connolly, Bill Toomey andMary Rand, Flo-Jo and Al Joyner andothers—but always in different events,not always when they were married,and not ever in the land of the multis.

The A&B Eatons, newlyweds ofjust a few weeks’ standing, are in un-derstandable concurrence in all mat-ters of mutual importance.

But their most important matterof agreement is that, almost surely,they’d never, ever have climbed their

respective podiums (or is podia?)without Harry Marra.

The track & field coachinglifestyle is never a lucrative one. Thereare apprenticeships to undertake, in-dignities to accept, hardships to en-dure. It’s often a wayfarer’s existence.

Marra’s journey has includedstops in New York and New Jersey,then to Maryland and California, andnow to Oregon.

He tells you one of the bestthings that ever happened to him wasU. of Oregon coach Vin Lananna’s in-vitation to coach the multis at Eugene.

Once he was established coach-ing the Ducks, Marra, with some Nikehelp, was able to segue into the jobof guiding the Eatons’ fortunes.

At 65, Marra, named USATF’scoach of the year in December, is keyto all the successes of the Eatons. Andtheir feats have put a new bounce inhis step, a wider-than-ever smile onhis face and a special joy for all whoknow him to behold.

There’s little chauvinism in themultis world. Come-through perform-ances are applauded by all, and thetough luck is also shared. Multis com-petitions are always full of both.

So it’s understandable that thegreat ritual of the multis is for all in-volved to plop down on the track afterthe final event, the 1500 meters forthe dec-sters, the 800 for the hep-sters. And then, after the wakeupcalls, the traditional mass-trot aroundthe rim of the arena to the universalapplause of their audience.

And only when all the numbersare computed, the rankings deter-mined and the medals distributed, isit time to talk about all that’s gone on.

“[Ashton and Brianne] showedthat if you’re steady and you do yourthing, it’s definitely going to work foryou,” said Marra. “I’m an emotionalguy, but to do what they did this year,in a post-Olympic year, was incredi-ble, phenomenal.

“People who know what this is allabout, they stress the trauma that yougo through,” he continues.

People who know Marra knowthat his ability to shield the Eatonsfrom much of that stress was likely thebiggest factor in all that they did.

Elliott Denman has attended everyWorld Championship since 1983.

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Cross Country Fall 2013The summer training miles are in the bank, so it must be time for cross country. And here, just intime to help you get ready to race, is our review of the latest and best shoes available for your fallcompetitive adventures. We feature 3 updated shoes and 3 that are brand new. To find the brandthat best fits your foot, a specialty running store is a great idea. And then once you’ve got yournew shoes, remember to ease into wearing them because cross country shoes feature minimalgeometry (that is, not much drop from heel to toe). You adapt to them gradually by wearing themfor some of your speed work in the last couple weeks before you begin racing.

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The XCS has been the stalwart of adidas’ cross country lineup for several seasons now, ever since taking thehandoff from earlier models that provided the same performance. This version updates last year’s XCS 3 withsome effectively thought-out improvements. The midsole and outersole continue as before, taking their cuesfrom the spike line with molding in the outersole to mimic the sharkskin from the distance spikes. Its tinypoints give the heel reliable traction, while the lugs (or spikes) in the forefoot provide the primary grip. Theupper is a new closed mesh with no-sew overlays covering much of its surface. Also new this season is a medialsaddle panel that provides support while protecting the arch. If the adidas fit has been your preference, be assured that the performance here is as reliable as ever.

UPDATED Spike /Spikeless $75 Weight 6.7 oz. spiked, 6.4 oz. spikeless (men’s 11); 5.8 oz. spiked, 5.4 oz. spikeless (women’s 8) Fit snug throughout Sizes men 7–13,14,15; women 5–12

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)''#*����!��� ���The Mach 15 is the latest edition of this testament to Brooks’ dogged dedication to competition. The pro-nounced toespring and efficient geometry of the midsole and outersole carry over, since they’ve been well dialed-in since version 12. There’s effective traction in both spiked and spikeless models, and the “just enough”cushioning is enhanced by the flexible sole. The upper retains the lateral asymmetrical lacing. Though it looksodd (even for an asymmetrical setup), it provides a great fit and adds medial support. The mesh from Round14 has been replaced by a perforated synthetic leather, providing nonstretch support as well as the close fit of aracer. The result is an effective and efficient racer suited to the rigors of cross country.

UPDATED Spike/Spikeless $75 Weight 6.4 oz. spiked, 6.1 oz. spikeless (men’s 11); 5.3 oz. spiked, 5.0 oz. spikeless (women’s 8) Fit snug throughout Sizes men 6–13,14,15; women 6–12

��.��$�&�������-� �������In recent seasons, New Balance has focused like a laser on performance, most especially in its racing products.The 700 v2 raises the level of its cross country offerings. Even though it’s an economy model, it doesn’t skimpon performance features. The upper is closed mesh, similar to Round 1 in both design and breathability,though now it features no-sew supports as well as some traditional synthetic overlays. Although redesigned, themidsole maintains flexibility, cushioning, and performance, and offers enough protection while keeping theweight down. The outersole has an aggressive tread with 4 spikes up front for traction. The spikeless versionfeatures nibs that perform similarly on all surfaces. The attention to upgrading performance where possiblemakes the 700 v2 much more shoe than it was last season and a great value for the budget conscious.

UPDATED Spike $60/Spikeless $55 Weight 6.4 oz. spiked, 6.2 oz. spikeless (men’s 11); 5.3 oz. spiked, 5.0 oz. spikeless (women’s 8) Fit snug heel, close forefoot Sizes men 7–13,14,15 (D,2E widths); women 5–10,11

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�"#���''%��"-�$��������$���������The Rival name has long defined Nike’s high school track & field line, and now it incorporates cross countryinto that lineup. Though brand new, philosophically it’s in the same mold as the other iconic Rival offerings.The Rival XC combines the qualities needed in a cross country shoe: a tough upper and a traction sole. Theupper is a closed mesh, supported by no-sew film overlays arranged over the saddle in a familiar Flywire-likeconfiguration. The midsole is a low-profile CM-EVA with just enough cushioning for protection but not somuch that it inhibits the racing foot by damping down its feel for the ground. Traction is provided by tinylugs around the perimeter, as well as forefoot spikes (or nibs, in the spikeless version) in the outersole. Overall,the Rival retains the Nike reputation for performance, while expanding its offerings for high school athletesbeyond the disciplines of track & field.

NEW Spike $65/Spikeless $55 Weight 7.0 oz. spiked, 6.7 oz. spikeless (men’s 11); 5.8 oz. spiked, 5.6 oz. spikeless (women’s 8) Fit snug throughout Sizes men 6–13,14,15; women 5–12

�,%���)'**�'/����������Puma has a long history with performance running and numerous victories in cross country at the highest levels. The new Crossfox is designed to meet the demands of cross country competition at the elite level, aswell as for those who aspire to the elite level. The closed mesh upper features a combination of no-sew weldedoverlays and printed overlays for support. The midsole is low-profile EVA, configured for efficient running,and it offers good flexibility and protection, even on harder surfaces. The outersole is the typical lugged carbonrubber with a 5-spike configuration, and the versatile spikeless version manages all surfaces well. The result isa cross country racer that satisfies the expectations of demanding competitors who expect as much of theirequipment as they do of themselves.

NEW Spike/Spikeless $80 Weight 6.0 oz. spiked, 5.7 oz. spikeless (men’s 11); 5.4 oz. spiked, 5.0 oz. spikeless (women’s 8) Fit snug heel, close forefoot Sizes men 7–12,13,14; women 5–12

��,�'&0���))�)���������The new Carrera enters Saucony’s cross country lineup at the elite level, so that it now offers a trio of excellentchoices spanning the price points. The closed mesh upper sports a matrix of no-sew overlays to wrap the footsecurely and keep it properly positioned over the midsole. The lightness of these materials—not only in theCarrera, which is very light—but across the category, seems to defy logic about the strength it provides. Themidsole is the typical thin layer of EVA that’s sculpted for efficiency and offers a touch of cushioning betweenthe foot and the spikeplate. The outersole is configured with 6 spikes, and the full-length Pebax plate is seg-mented for flexibility and responsiveness. The responsiveness, fit, and light weight earned the Carrera ouraward as Best Cross Country Shoe 2013.

NEW Weight 4.9 oz. spiked (men’s 11); 3.6 oz. spiked (women’s 8) Fit snug heel, close forefoot Sizes men 7–13,14; women 5–11,12

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via email at shuz2run@lightspeed.net.Copyright © 2013 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

���������CROSS

COUNTRYFALL 2013

��While cross country racing shoes are more alike than they are different,we can’t emphasize enough that the differences in fit and cushioning are crucial to individual comfort and performance.

��Try on shoes from a variety of shoe companies. Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type.

��Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it.

��Wear your racing shoes before the actual race, since the low profile of the shoe coupled with the intense effort of racing can be tough on yoursoft tissue if you haven’t prepared well.

��Choosing between spiked or spikeless models should be based on the racing surfaces you’ll encounter during your season.

��Cross country spikes are slightly better than spikeless shoes at grippingmuddy or soggy ground, but they are limited to use on all-natural courses. In California, they are not allowed for cross country at the highschool level; however, they are permitted during track season.

��Spikeless models work almost as well as traditional spiked shoes in themud. In addition, they can manage pavement, sidewalks, and rocky surfaces, as well as indoor and outdoor tracks.

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ATF-SpecialReport-2_Layout 1 9/12/13 10:10 AM Page 9

You can be fairly certain that there is at least one situation that would never arisewhen you interview sprint legend and larger-than-life broadcasting personalityAto Boldon. It’s highly unlikely that you could ever present a track & field questionto Boldon on which he would have no opinion. Brimming with passion for thesport in which he excelled as only few others have, Boldon—and his voraciouslove for track & field—simply cannot be repressed.

Boldon forged a distinctive career as one of the dominant world-class sprinters ofthe ‘90s—medalling in two Olympics [‘96 and ‘00] and three world championships[‘95, ‘97, and ‘01]. As his competitive days waned, he sought other ways to stayinvolved with the sport he loved. Whether it occurred by design or by serendipity,Ato Boldon has done an excellent job in making an apparently effortless transfor-mation from world-class sprinter to educated and insightful track & field commen-tator. His broadcast performances reflect his comprehensive pre-telecastpreparation, and the content of his comments demonstrates that he has workedhard to expand his knowledge beyond his beloved sprints to other track—andeven field!—events as well. And—perhaps most importantly—his unbridled pas-sion for the sport we love always shines through.

Boldon’s extended journey has earned for him a special brand of respect. Hisdual-faceted career has conferred on him a certain revered distinction only a veryfew in our sport can rightly claim. He is, in essence, an honored historian for track& field—aged enough to understand the “old school” aspects of our sport, whichis the genesis for all others, yet still young enough to relate effectively to theemerging generation of young track & field stars and to tap into the newly revealedtrends and attitudes of the sport.

His eyes begin dancing and his staccato delivery starts rolling when the manwith seven individual Olympic and world championship medals is asked to com-pare generations of sprinters—even the surfaces on which they run. “It is like atrampoline now. They are running on a faster surface,” explains Bolton in dis-cussing the evolution of track compositions. But the Caribbean sprint star citesother factors for the abundance of today’s faster times. “They [today’s sprintingelite] know more now because they’re standing on the backs of everybody beforethem. And the fact that everybody now understands what the drive phase is aboutputs them faster in the second half of the 100 meters. And that’s why the times

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Comfortable in this special pulpit, Boldon needs

no urging to share his views about all things track

& field. After completing a broadcasting stint

at the USA Outdoor Track & Field Championships,

the Trinidad & Tobago native was happy

to expound on a variety of track & field topics.

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etare faster. It would be easy to say man is getting faster, but it is the technique thatis better.”

But, Ato, aren’t the athletes bigger and stronger now? “I don’t look at Boltand say his body is different,” offers Boldon with a pout. “You can look at YohanBlake, but Maurice Greene was as big as him. ... I don’t see a big change in thebodies. Look at the medalists from the Olympics: Bolt, Blake, and Gatlin. Only oneof them would be considered really muscular. And there has always been a mus-cular guy in each era.”

Boldon doesn’t hesitate to delicately and forthrightly address the issue of per-formance-enhancing drugs. “There may have been more muscular guys in earliereras, but there were more drug positives back then, too. Let’s not sugarcoat it. Inmy era of sprinters, Dwain Chambers was probably one of those guys you wouldlook at and think, ‘Geez, that guy has got muscles in places I could never evendream of.’ But then it comes out that some of the guys had chemical help.”

The former sprint star even notes generational differences in the pre-race at-titudes of the world’s sprint elite. “In my generation, we [the world-class sprinters]came out and we were pissed off at everybody. I am pissed off at you in the stands.And I’m pissed off at the starter because he has the gun and I want him to fire itwhen I move. And I am definitely pissed off at the other seven guys who are nextto me,” an animated Boldon expounds. “Now these guys come out and are con-gratulating each other: ‘Hey, I hope you do well!’ But because I know a lot of theseguys off the track, I know that it is all B.S. They all hate each other the same waywe used to; it’s just that they express it differently.” Now in full flight, Boldon rollson. “So Usain Bolt comes out and he’s smiling and he’s doing his Usain Bolt pose.But he understands when that gun goes off, he’s going to kill these guys. Samething we did, except that we learned from the generation before—the CarlLewis/Ben Johnson era—that angry was how you had to be.” But suddenly Boldonslows to offer the lesson: “Maybe this generation has the right answer. We aretaught as sprinters you are going to run faster if you relax. So how can say you runfaster if you relax, and then come out with your face all stiff? Maybe Bolt, Blake,and company have the right idea, and that is: Come out and just relax. You’reprobably going to run faster if you just relax.”

Boldon, who honed his persuasive skills during his stint as the OppositionSenator in Trinidad & Tobago’s United National Congress, is quick to explain whyrecent American sprint surprises should have been expected. “There are two racesat these [USATF] championships that somehow are surprises, but they are not sur-prises to me. The first one: Brianna Rollins. I’ve been tweeting about it for weeks:‘Watch what’s going to happen.’ The responses were, ‘You’re getting carried awayas usual. She’s not going to run that fast. It’s just the collegiate season.’ You sawwhat happened there,” smiles Boldon. But there’s more. “Going into our broad-cast, I said I thought Allyson Felix is a little vulnerable. And the person who cando it is this young lady Kimberlyn Duncan because she has already had a collegiateseason,” explains Boldon as he goes on to analyze Duncan’s upset win over Felixin the 200. “Now, is Kimberlyn Duncan going to be able to do that to Allyson Felixa lot? I don’t think so. You have to remember, Allyson is coming off the greatestand most taxing year of her career last year—with all those rounds and all thoseraces in London. So, emotionally and physically, she has got to take a step back.She has a lot of sponsor commitments. She has been flying all over the world,” heexplains. “So now it’s time to get ready for Russia,” a serious Boldon says. “And Iknow Allyson. She smiles, but she is extremely competitive. She did not like whathappened out there [losing to Duncan], no matter what she said. So she goes backto practice with her training partner, Dawn Harper, who watched Brianna Rollinsrun that time that she has never run. And they’re going to be on fire in practicebecause these youngsters are not playing. And, believe me, they know they haveto be ready.”

Bolden’s analysis offers helpful insights into the dynamics of change currentlyunderway in the women’s long sprint. Ah, but the real question remains: who willwin the women’s world championship 200 meter dash? Will it be the Olympicchampion Allyson Felix? The new upstart Kimberlyn Duncan? The cagey Jamaicanveteran Shelly-Ann Fraser-Pryce? Or perhaps someone else? If you are truly curiousabout how that much-anticipated race will turn out, you might want to ask AtoBoldon. He’ll let you know. t

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Summer training is the key to success, not only in cross country, but also the followingspring track season. The keys are to build yourself up, both physically and mentally. Weat AT&Fmet with the folks at Saucony to help promote this program. Here’s what we’regoing to do: We’ll provide you with 12 weeks of summer and fall training, taking youthrough the first month of your season in this training program. We’ll also provide youwith fine-tuning suggestions each and every week on www.atf-athlete.com startingthe week of July 1. We’re publishing this piece in American Track & Field, AthletesOnly, and California Track & Running News.

Week 7: Midway Through Summer . . .

This is a tough week. Check your shoes and make sure they aren’t too worn down.Now would be a good time to get some racing shoes for the fall and use them fortempo runs. Also, if you’re a college athlete, up your morning runs to 35–40 minuteson Mon/Wed/Fri.

Monday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30seconds, and your tempo run pace is 6:35 per mile.Wednesday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 5 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 4 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.Friday:Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30 minutes or find a hilly 4-mile race. Warm up and focus on runningthe second half well. You might feel rusty early, but you’ll feel better on the second half.Sunday: Long, easy run, 60 –65 minutes, on grass or dirt with friends.

Week 8: Getting in the Groove . . .

How did your 4-mile race go? Are you starting to see some differences in your fitnesslevel? This week, focus on the tempo run and the hill workout. Remember to drink lotsof liquids (water, sports drinks, juices, green tea), eat well, and remember to have agood snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’rea college athlete, keep your morning runs to 35–40 minutes on Mon/Wed/Fri.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30seconds, and your tempo run pace is 6:35 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.

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Weeks 7 thru 12

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Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run or walk.Sunday: Long, easy run, 55 –60 minutes, on grass or dirt with friends.

Week 9: Here Comes the Cross Country Season!

High schoolers start school within a couple of weeks; college runners have a month togo. HS juniors and seniorsL you should be able to handle the 2 or 3 easy morning runsof 30 minutes. College runners, depending on your standards, should be able to han-dle 3 morning runs a week, M-W-F for 35–40 minutes. Also, if you’re a college athlete,up your morning runs to 35–40 minutes on Mon/Wed/Fri.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and yourtempo run pace is 6:30 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run or walk.Sunday: Long, easy run, 60 –65 minutes, on grass or dirt with friends.

Week 10: Early Racing Begins 

Your first real race will be a revelation. You should be able to handle the distance, butperhaps your pace will be slower than you expect. Don’t worry. You’ll recover quicklyand should be racing fit in 3–5 races.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and yourtempo run pace is 6:30 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy warmup, 5K race for high schoolers/4 miles for college runners.Go out well, but pick it up each mile. With 800 meters to go, see what you can do.Sunday: Long, easy run, 65 –70 minutes, on grass or dirt with friends. Keep this on softground and run relaxed. If you’re sore from Saturday, then really slow it down. If youhave any pain, consider cutting it short.

Week 11: Getting Ready to Switch Gears 

from Training to Racing

High school cross country starts quickly with a couple of races a week, so use thoseearly races to get into shape. Continue to build speed.

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grass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds,and your tempo run pace is 6:30-per-mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cooldown. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yardsand then do your 1-mile easy cool down.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.Sunday: Long, easy run, 65 –70 minutes, on grass or dirt with friends.

Week 12: Early Season

You now have 3 months of solid training behind you. Keep the days between racingand hard days relaxed. Now it’s time to focus on your racing. How are you feeling?When do you tire? When do you kick? Try some different approaches.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts ongrass, jogging back to the start after each, no rest between; cool down.Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds,and your tempo run pace is 6:20 per mile.Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideoutson grass, jogging back to the start after each, no rest between; cool down.Thursday: 1-mile warm up, 9 hill repeats (run 200 yards uphill, turn, jog downhill to thestart. Repeat 8 more times, no rests); on the flat at the bottom of the hill, try for 8x150yards as easy strideouts, jogging to the start, no rest between; 1-mile easy cool down.Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards andthen do your 1-mile easy cool down.Friday:Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,jogging back to the start after each, no rest between; cool down.Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.Sunday: Long, easy run, 65 –70 minutes, on grass or dirt with friends. t

Weeks 13–16 available next issue.

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