Many have asked about "gap training" between X-C and track. If you want to build on the improvements you made in X-C, it is important that you exercise between now and track season (March 2018). Below is what I suggest:
- Strive to exercise for at least 30 minutes every day. Exercise can take many forms such as walking, riding a bike, playing soccer, ultimate, yoga, aerobics, etc. Making exercise a part of your day is more about long-term health and well-being than preparing for track.
- Run every other day. This, too can, take some different forms: Somedays run for 30 min straight. Other days run for 10-15 minutes do some drills and 6-8 good strides. Another day do the 100-step workout. Run some hill repeats. Be creative and mix it up. Better yet, run with others to keep you accountable.
- It's most important that you do something. What you do is not as important. Try not to take more than 2 days between running -- this lack of consistency will minimize the cumulative aerobic benefit of the workouts
- On days you do not run (or if you are feeling really ambitious), use the thera-band I handed out. Google "Theraband exercises for running" and make up your own routine. Combine this with some of the strength exercises we did as a team -- 8-counts, push-ups, hip circuit, pull-ups, planks, lunges, squats, calf raises, etc. Strive for 3-5 sets of each exercise.
- Especially as weather turns cold, you have to be a little creative with your exercise. A thin pair of polypro gloves and headband enable you to run in almost any weather. However, there are plenty of on-line exercise routines (yoga, aerobics, insanity, P90X, etc) that are good for an indoor "change of pace."
I STRONGLY encourage you to keep a written log of what you have done each day. This is a great form of accountability, helps you track progress, and will help me when I'm writing workouts for Spring track.
God Bless -