Cross Country Workouts
Warrior Dynamic Warm Ups
These should be completed before a normal day's workout
Yoga
These should be completed before a normal day's workout
Yoga
- Cat-cow x 5 cycles
- Cat-cobra x 5 cycles
- Reach through and reach up x 8 each side
- Skips with forward arm swing
- Skips with reverse arm swing
- Skips with arms crossing
- Side skips with circle arms (once with left leg leading, once with right leg leading)
- Backward skip
- Forward-backward x 10
- Side to side x 10
- Hurdle trail leg forward x 10
- Hurdle trail leg backward x 10
- Eagles x 10
- Side bends x 10
- Scoops
- Open Gate
- Close Gate
- A- march
- A-skip
- Pull back
- Butt kicks
- B-march
- B-skip
- Dribbles (walk back)
- Dribbles
Race Warmup (Before 1st Race)
Race Warmup (Before 2nd race if you are competing in more than one event)
Warm-up Tips
- 60 minutes before race - Use the Restroom
- 45 minutes before race - begin the dynamic warm ups (minus sprint dynamics)
- After completing the dynamic warm ups, do a 5-7 minute easy run
- 800 meter athletes
- 5 x 200 @ 3200 meter pace
- 1600 & 3200 meter athletes
- 3-5 minutes of cutdown from 5 kilometer + 1 minute (finish 30 minutes before the race)
- Hydrate and change shoes
- Dynamic drills
- 4 strides @ race pace (finish 5 minutes before the start of the race)
- Stay loose and do not sit down
Race Warmup (Before 2nd race if you are competing in more than one event)
- Start 10 minutes before race
- Jog 3 minutes easy
- Run more when ambient temperature is cold and less when it is hot
- 800 meter athletes
- 4 x 20-30 meters quick (400 meter pace) with walk back recovery
- 1600 & 3200 meter athletes
- 4 x 40 meters (800 meter pace) with jog back recovery
- Avoid hard or fast running 5 minutes before the race
Warm-up Tips
- Do NOT take off your warm-up clothing until you have to
- Do NOT stand around before your race. Stay active with things like drills and strides
- Bathroom lines can be long so make sure you go to the bathroom early
- Know the meet schedule
- Develop a meet food routine that works for you and stick with it
- Stay hydrated (water and sports drink)
- Watch and learn from other racers
- Make sure your spikes are ready to go