Tips for High Schoolers in Cross-Country, Some thoughts by Kevin and Keith Hanson, Hansons Brooks ODP
RunBlogRun, # 1: What tips to do you have to high school cross-country runners?
Kevin Hanson: Long runs should be tailored to the athlete’s mileage and history. For a sub 16-minute 5k racer, the pace in your long run should be around 7 minutes a mile.
Keith Hanson: I would start freshmen around 40 miles a week, and depending on how they develop, seniors at 60 miles a week, perhaps 70.
Champs, sponsored by Brooks, photo by Kevin Morris
RunBlogRun, #2: How do you feel about tempo runs?
Keith Hanson: I avoid track workouts for tempo runs. Varying routes with pacing focused on the needs of the individual athlete. For example, we could have a group where there are several different paces in the tempo run, as athletes have different needs.
Cross Champs, sponsored by Brooks, photo by Kevin Morris
RunBlogRun, #3: How do you prepare for races?
Kevin Hanson: We run the course. It is not enough to know where the finish line might be; it is more important to know exactly where the finish line is, so you can time your final push. Knowing where the hills are, where the turns are, is crucial. Always run the course prior to a race (preferably not just the day before).
Keith Hanson: Our warm-ups for cross-country racing are pretty involved. I have a very detailed warm-up for Varsity and JV, but the walking, sprinting, running, may be too much for younger athletes. Again, look at the individual needs of the athlete!
Cross Champs, photo by Kevin Morris
Keith and Kevin Hanson founded the Hansons Brooks ODP in 1999, and Brooks became the sponsor in 2003! Hanson’s ODP competes in cross-country, track, and on the roads.
