Cross Country

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Cross Country Bob Thomson Geneva High School
ITCCCA-South Clinic January 17, 2009
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Introduction

• Background
• Knowledge Base
• Willing to adapt and change
• History

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Pre-Season - May

• Team meetings after track season
• Meet with boys and girls separately
• Discuss upcoming season/goals
• Select Captains
• Summer is ½ the season

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Summer Camp

• Open to 6 grade-12 grade
• Cost is 100 Covers coaches pay, etc.
• College runners help with middle school
• Modified workouts
• Practices at 700 M-Th for 6 weeks (24 days)
• Off week of 4th of July
• 25th day at Detweiller last Sat in July
• All other practices are run by the captains

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Summer Camp

• Mon Leroy Oaks trail runs and hill
• Tues Park Trails base running
• Mid to late summer Threshold
• Weds Great Western long run on trail
• 5-6 miles working up to 10-12
• More for top runners
• Thurs Park Trails base running
• Mid to late summer cruise intervals

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Summer Camp

• Weight training 2 times a week
• Mix in trips, games, fun activities
• Captains take over from the end of camp until the
  start of the season.
• Continue summer training

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SeasonDay One Intra-squad

• First day
• Practices are at 700am until school starts
• School day practices begin at 315
• Fridays at 600 am Saturdays at 700 am
• Team Meeting with Parents and athletes season
  packet and discussion
• Uniform distribution
• Corn Boil

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SeasonDay One Intra-squad

• Intra-sqaud meet - Saturday before 1st invite
• Team Breakfast
• Watches every day
• Practices continue from summer
• Adjusted for those that didnt run in the summer.

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Season1st Meet Last Meet

• Practice M-Th after school, Fri at 600 am
• Invitationals every Saturday
• Everyone will not run every week
• Schedule keeps everyone in a routine
• No weekday varsity meets
• One boys and one girls invitational during the
  week for lower level

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Post-Season

• The Road to State
• Conference
• Regional
• Sectional
• State
• Run at least one practice each week on each
  course

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Training

• Base
• Injury prevention
• About 25 of the total training period
• Long runs increased weekly
• Try to stay on grass and trails
• Begin cruise intervals and threshold runs
• Hills for resistance

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Training

• Rep Phase
• Work on mechanics, economy and some speed
• Below race (faster) pace with full recovery

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Training

• Interval Phase
• 800 1600
• 5 minutes max
• Rest Recovery

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Training

• Championship Phase
• Reduce long/recovery runs
• Track for speed
• Downhill strides
• Modeling different sequences

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Keys to a successfulHigh School XC Program

• Middle school program
• Athletes willing to work hard, learn, and have
  fun
• Athletes that enjoy and support each other
• Athletes willing to make commitments to the team
  and the goals while holding each other
  accountable
• Athletes that believe in and trust their coaches
  and each other

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Keys to a successfulHigh School XC Program

• A training plan that fits the needs and make up
  of your team
• Assistant coaches that are on the same page as
  you are
• Communication
• Mentors someone that you respect and can bounce
  ideas off of

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Keys to a successfulHigh School XC Program

• Captains that are good leaders willing to be an
  extension of the coaches.
• Support from the school administration and
  boosters
• Community support
• Parent support
• Recognition/Awards
• Talent

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Typical Practice Week

• Mon Recovery early season, Qual. day late
• Meeting pre and post practice
• Tues Quality day early season, Rec. Late
• Weds Quality Day
• Thurs Recovery
• Fri Recovery
• Sat Meet and post meet run
• Sun Activity or rest

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What it takes in 3A

• Individual times
• Girls low 18s to sub 18
• Boys low 15s to sub 15
• Team times
• Girls under 92
• Boys under 77

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Favorite Workouts
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QUESTIONS?
E-mail bob.thomson_at_sbcglobal.net