Cross country is for everyone! At my high school, outside of St. Louis, where I went for my first two years (DeSmet), Mr. Grawer was both cross country coach and basketball coach. I remember running JV races with the giant basketball players rushing by! Mr. Grawer had them train with us, run races and they had to break twelve minutes for two miles on our loop course to make his bball team.
Lee Evens, the 1968 Olympic and World Champion at 400 meters told me once, in an interview, that Bud Winters, the long time coach at San Jose State in the 60s, had his 400 meter runners run cross country. ” Four miles was long! ” Lee Evens laughed as he told me that story!
Saucony RBR Fall RBR Cross Country Training Program, Week 17, Day Four, them hills….
Saucony RBR Fall Cross Country Training Program, Week 17, Day Four
Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.
Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yards and then do your 1-mile easy cool down.