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I've taken over XC for the 3rd year now. I have a completely meditative/form stability approach to my training. I discipline on warm ups and cool downs the first couple weeks so that they can do it independently at home after races and off days. Agility and core strength is my main focus to enforce conditioning. As much as they WANT to run from the beginning, I tell them it is MY responsibility to make sure they are PREPARED to handle the body stress of running over a mile non-stop. I emphasize finesse, instead of full aggression for this sport. Races ARE competitive, but training is discipline and consistency.

How long of a rest between each set of strides? Is it a stride for 20 seconds, return to easy pace, and then back to stride for 20 seconds, etc….

They Jay Johnson upload schedule. This is super similar to something I have personally done for like 8 years and it has worked really well.

Thanks, I finished my second run of the build like 30 minutes ago and I was just debating whether or not I should do strides, I’ll definitely do them tomorrow now

Thank you so much for putting in the time for this! I just found this video and already subscribed!

Me watching this at 12:00am 💀 I’m to nervous to sleep 😭

Very useful 👌

Do the runners also do this warm up on race day? I assume they start about 45 minutes before their race

Hi Jeff. I usually do dynamic warm ups proir to doing track drills. Your thoughts please? Thx, Allen.

Great cues and drills, thank you.

do you think you could like put it in a list for me

That’s what’s so great about sports especially xc and track, there is a lot of failures.

Please explain "diagonals"?

Hi Coach Jay, I enjoyed this video. I’m trying to get as much information for my daughter who’s 9. But my boys are also 7 and 8. I was wondering how I should apply this to kids of this age, but mainly 8-10 year olds. Many thanks.

Hi there! I am not getting the pdf or any email for that matter. Is this still being offered?

Jay Johnson spitting facts and only facts 🗣️🗣️🗣️

Thank You Coach J

Txs

Coach Jay absolutely nails this topic! The pushback from the "other" youth running coaches might be pretty aggressive because I know some coaches who have 9 and 10 year olds running up to 30-40 minutes at a time and also running 1KM repeats and over-under intervals. This same group is also running 200M intervals with the same kids. It is insane! Jay's description of speed work/speed development is spot on, and his conservative approach with regard to long term development is a great perspective. Great work Jay!

Thank you.

Would you do these exercises on race day?

Hi Coach Johnson - not sure if this is the best way to reach you but I'm struggling to get our head coach of track & field to buy into increasing mileage for our mid-distance and distance runners. More so I feel the Sophomores, Juniors, and Seniors should start getting in longer runs. Right now they are at 20-25 miles per week and they are not improving. The head coach is against long runs and feels they are unnecessary. He's also a sprinting and hurdles expert so I need advice of how I can convince him that in order for our 800, 1600, and 3200 boys and girls to be competitive, they need that corner stone long run and some tempo work. Thanks!

Very helpful. Thanks!

I’ve been using this for years! Love it.

This is really key. This also helps train the brain for a race effort when the stress on your body is that much more intense.

Thanks Coach!!

Coach Jay Johnson, did you create big 5?

Excellent guidelines for the rest period, thanks for sharing your knowledge. Alberto Lopez from Guatemala

Love the book

Thank you so much! Very informative

Hey Jay....I think one reason kids (and coaches) may like xc better is because there are usually less kids on the team and it feels more like a family type of atmosphere. Throw sprinter, shot putters, etc. into the mix and it doesn't seem as close. I enjoy coaching both, but its harder to keep track of everyone in track and take an interest in every event.

I love this.

Hey Jay. Great content. I just took a XC job and the AD hired another coach to run the program as a partnership. Maybe the term bothers me. What are you thoughts?

what about your coach lead you some training unfit you,for example over training,too much lactic acid with less strength and flexibility training etc.

I did a Fartlek at 5k pace for 45 seconds in the middle of long run. Was that smart?

They are really helpful!Hope to training and study in the us inthe future!

Thank you for explaining the form so concisely! We do drills with my team but I often wonder if my focus or form is off and therefore I’m not sure if my drills are helping me!

Get the plan here - www.coachjayjohnson.com/no-prior-training-plan-optin This document is part of the Track Training System - www.coachjayjohnson.com/track-training-system

Get the PDFs in the FREE XC Training Essentials course: www.coachjayjohnson.com/offers/hnF4nFYD/checkout Make sure to read this article: www.coachjayjohnson.com/blog/middle-school-cross-country

Thank you for the video, will add those exercises tomorrow !

I totally agree. One of my former teammates got too worried about pr’s and got in his own head so he stopped competing and trying to race. So then he ran even slower

What books or people do you recommend I look into if I want to learn more about this stuff? Or do you just learn things as you go along?

Do you also progress in volume as well?

Bodyweight is Better Then Equipment's

Yes,i call them "walk ons",this requires alot of time and specific training. I just strenghten them mentally,physically,nutritionally and base on what their strenghts and weaknesses are.

This is awesome, thank you!!