In the video clip below from Complete Track and Field Coach Scott Christensen suggests common training markers you can use to gather quantitative and statistical data to measure the fitness of your cross country runners. Whether it’s lactate levels, economy running, heart monitoring or basic 400m runs, Christensen details the benefits of each marker that can be used throughout cross country training cycles.
Coach Christensen is an acclaimed distance coach. His high school teams have been ranked in the national top 10 eight times. He has coached 13 Minnesota State Championship-winning teams and 27 individual Minnesota State Champions. Coach Christensen has also spent 14-years as a USATF Level II endurance lead instructor and currently serves as lead endurance instructor for the USTFCCCA Coaching Academy.
Coach Christensen suggests using vVo2 max pace as the marker for your aerobic training. Heart rate monitors that are properly calibrated for each individual runner are also useful tools, but he prefers vVo2 max, the two mile test, and fractionalizing that for different workouts.
He prefers using fractionalization of the date pace 400 for anaerobic training maker. He also suggests updating their 400 time frequently and adjusting the workouts accordingly.
Coach Christensen has produced a Complete High School Cross Training Program that provides an incredible amount of training for high school distance coaches for more information about that program you can click on the link above.
Coach Christensen has also provided a coaching cheat sheet to us for FREE. Just click THE ULTIMATE WORKOUT PLANNING GUIDE FOR HIGH SCHOOL CROSS COUNTRY for more info and you will be able to copy and paste 33 of Scott Christensen’s proven training progressions when you need a perfect workout! A big thanks the Coach Christensen for the generous offer.
The YouTube video below has audio, so please make sure that your sound is turned on and that you have access to the site. Please note that many schools block access to YouTube