Tricks of the Trade for Middle Distance, Distance and Cross-Country Running

eBook Navigation Instructions......Page 2
TABLE OF CONTENTS......Page 5
Introduction......Page 8
CONCEPTS AND COACHING......Page 9
Training & Competing in Smoggy Conditions......Page 71
Use  a Long Jump Pit to Simulate a Steeplechase Water Jump......Page 70
A More Accurate Method for Determining Heart Rates......Page 66
XC Contribution Index Helps You Gauge Individual Results......Page 63
The Coaching Log—An Easy Way to Monitor Overtraining......Page 60
A Strange Predictor of Overtraining......Page 58
A New Test for Overtraining......Page 55
Circular Fartlek Course Provides Better Control......Page 54
The Bicycle as a Coaching Tool......Page 52
Indoor Stage Training Circuit......Page 49
Improve Downhill Running Confidence......Page 47
Uphill Running Tips......Page 46
Easy One-Mile Jog Fitness Test......Page 42
Downhill Racing Tips......Page 40
The 35-Minute Aerobic Exercise Threshold......Page 38
Developing a Sense of Pace......Page 36
Arm Position In Distance Running Starts......Page 34
How to Keep Practices from Becoming Too Competitive......Page 32
Footplant: What, Where & Why?......Page 29
Self-Reporting System for Track Practices......Page 23
Dynos Develop Surge & Kick Ability......Page 20
Determine Race Paces With the Horwill Rule......Page 18
Multi-Tier Training for MD & Long Distance......Page 14
Avoid Early Specialization for Runners 10......Page 10
TACTICS......Page 75
Your 2nd Team Can Also Race at the Championships......Page 91
Study the Course, Don't Just Walk It......Page 89
Cross-Country: When You Arrive Late, Practice the Final Mile......Page 88
Racing Tips for Slower Runners......Page 85
Teaching Your Athletes to Run in a Pack......Page 82
Double Surge Tactic When Running in the Lead......Page 81
Surge in Pairs for Better Team Tactics......Page 80
800m Runners Should Follow a Tangential Cut-In Path......Page 78
Stay Off the Curb in MD Events......Page 76
GAMES & WORKOUTS......Page 93
Running Game for Fitness......Page 127
Centipede Racing......Page 125
A “Ride and Tie” Race......Page 123
Treasure Hunt......Page 122
Indoor Steeplechase Workout......Page 120
Cross-Country Elimination Contest......Page 119
Cross-Country Golf: A Fun Anaerobic Workout......Page 117
Team Pursuit Running......Page 116
Team Flag Challenge......Page 114
 A Wet Version of the Indian Line Drill......Page 112
Cross-Country Pack Running Drill......Page 110
Running Pace Game......Page 109
Individual Marker Workouts......Page 107
Handicap Fartlek......Page 105
Pass-the-Torch Runs Make Fartlek Easier......Page 103
Squirrel Chase......Page 101
A Fun Substitute for Fartlek Work......Page 99
Learning to Withstand Fast Starts in a XC Race......Page 97
Race the Car Fartlek......Page 96
Paarlaufs—300 Metre Style......Page 94
ORGANIZATION & ADMINISTRATION......Page 130
Mileage Charts Keep Them Motivated......Page 131
Personal Best Sheets......Page 133
Track Meet Results Sheet Saves Time and Effort......Page 135
Videotaped Results Sheets......Page 137
Safety Guidelines for Female Runners......Page 139
Fun-Runners Will Develop Your Cross-Country Program......Page 141
Run a World Record Every Time......Page 143
Putting the “Country” Back into Cross-Country......Page 145
Halloween Fun Run......Page 147
Year-Long Fun-Run Series for Your Entire School......Page 150
Cross-Country Training Camp......Page 156