Training

Keaʻau XC Running Club practices and training will be at Herbert Shipman Park or Keaʻau Agricultural Lots. Practice dates and times will be dependent on coach availability. Club training for HS athletes is currently only available during the off-season.

How To Train For Cross CountryHere's a comprehensive cross country training plan from Coach Jay Johnson. It includes instructions for warm-ups, workouts, strides, and post-run work.

The Best High School Cross Country WorkoutsThe best high school cross country workouts to help runners race fast in the fall are: Long Runs, Fartlek Runs, Progression Runs, Aerobic Repeats, and the 30-90 Fartlek. For athletes looking to get in shape in the summer, these workouts will help them race fast in XC and stay injury-free.

A Progression of Strides for Cross CountryA stride is simply a quick, short, controlled sprint — anywhere from 70m to 150m — that’s faster than your race pace and much faster than your training paces. Cross country runners need to do strides at race pace or faster. Follow the progression of strides in this article to stay injury-free.

A Middle School Cross Country Training Plan for Every EnvironmentIntelligent middle school cross country training needs to have the athlete's long-term development in mind. Here are the warm-ups, workouts, and the essential post-run strength and mobility middle school athletes need to stay injury-free. This training plan will work in any environment.

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