Augustana Cross Country Running & Indoor Track
Fall 2023 – Winter 2024
Augustana Cross Country Running & Indoor Track

Training

Indoor Track 2023

  • 2023 Indoor Track General Info
  • Monday evening 8 PM pm at Recreation Centre / rink track (or Community Centre / Fieldhouse track if Rec Centre track is closed)
  • Thursday evening 8 PM pm at Recreation Centre

Training Week of Mar 13

Aim for at least 3-4 runs per week. The most important days are Mon, Thu and Long Run Day (Sat or Sun – up to you)!

The recovery between intervals is always 1 lap easy jog, unless otherwise specified.

mon tue wed thu fri sat sun
15 min warmup. 1 set of (600, 200, 200) – 1 lap slow jog recovery between each. Then 4 x 100 m sprints. 10 min cooldown. Time trial or 30 min easy Rest 1 set of (400, 400 200) with 2 min standing rest in between each Rest ACAC Indoor Track Championship – Day 1 ACAC Indoor Track Championship – Day 2

 

Summer Training Program

Indoor Track 2022

  • Monday evening 8 PM pm at Recreation Centre / rink track (or Community Centre / Fieldhouse track if Rec Centre track is closed)
  • Thursday evening 8 PM pm at Recreation Centre
  • Outdoor time: Friday 12:15 meet at the “creek” or Science Extension hallway

Track meets

  • Indoor GP#1 MacEwan Meet – Sat Jan 21 Edmonton
  • Indoor GP#2 SAIT Meet – Sat March 28 Red Deer
  • ACAC indoor championships – Sat Mar 21/Sun Mar 22 Edmonton

 

Fall Cross Country Training

Cross Country Running Workout Days & Times

We meet at the “Augustana Creek (between Founder’s Hall and the Classroom Building)”.

3 Week Term (Aug 24 – Sep 12)

  • Mon – Thu 12:15 – 1:30
  • Saturday – race/time trial or individual workout
  • Sunday – individual long run

11 Week Term (Sep 18 – Nov 11)

  • Mon – 5:30 – 6:30
  • Tue – 4:15 – 5:30
  • Wed – 5:45 – 7:00
  • Thu – 4:15 – 5:30
  • Saturday – race/time trial or individual workout
  • Sunday – individual long run

Summer Training Program

Cross Country Training Information

These two documents describe the types of running we do, and you will also find helpful tips in here.

Form Drills

Here are some great form drills we are incorporating into our training regimen this fall. The ones recommended are as follows (view the video to see how they are done):

  1. Forward Arm Circles + Skipping
  2. Forward Arm Circles + Skipping
  3. Side-Skip + Arm Cirles Up/Down
  4. A-Skip – Knee Lift Skip.Keep back straight
  5. B-Skip – same as A-Skip, but when knee is high, kick leg out, and bring it down in a windmill motion
  6. High Knees – focus on good rhythm and short steps
  1. Butt Kicks – focus on good rhythm and short steps
  2. Combo A – Skip/High Knee every 3rd or 5th step. Bring leg up and down as fast as you can.
  3. Fast Leg Butt Kick – same idea as Combo A, but with the butt kick instead.
  4. Karaoke
  5. Side Shuffle
  6. Crossover Step

The first program is intended for those who want to train hard this summer. The workouts are demanding, and they will make you strong and fast for the fall races! This is the 16 Week Summer Training Program B.If that program seems too demanding, you can use the 16 week 14 Summer Level A instead. It is a simple “stay in shape” program. It is less demanding but it’s sure better than doing nothing! You can always add in days of steady runs from 20 to 60 minutes, when you have time and inspiration. The summer is when you should try to get more time/distance into your legs. This will make you strong for the fall.