CROSS COUNTRY ASSIGNMENT

CROSS COUNTRY ASSIGNMENT
The cross country event is famous for its long-distance coverage and challenges. It, therefore, demands a quality training not only for winning but also completing the race. A quality training determines either the winning or completion of the race since it aids in structuring and prepares the body uniformly how to function and react during the race. This paper entails a profound discussion on six primary training methods and proposes a qualitative mid-session training of fourteen days.
Lydiard training
Lydiard training is credited to be of quality from its victory by attaining seventeen Olympic medals for New Zealand in Rome Olympics forty years ago. The practice is named after Lydiard who discovered the 28 weeks ideal trading schedules for a successful cross country event. Lydiard training schedule is divided into four phases; Aerobic conditioning or base conditioning for 12 weeks, Speed developments and hill training for eight weeks, three weeks for sharpening and ten days for rest or tapering (“Training the Lydiard Way: 28 Weeks to a PR”, 2018).
Jack Daniels Training
The greatness of Jack Daniels’s training was launched in 1998. This training is based on six essentials the first one being training focus. Training focus is more directed in improving physiology performance. Physiology of training intensities is the second essential created by Daniels for enhancing physiological strength in runners. Selection of training zones and training points are the third and fourth essentials respectively purposely overlooked for creating a good running environment. Fitness & Intensity Benchmark is the fifth essential whereas the season plan is the last (Everman at all, 2018).
Threshold runs training
Threshold also is known as T-pace running has been identified as a product of creating competent runners for long distances. T-pace practice has two categories namely cruise intervals and tempo run (Higdon, 2016). Cruise intervals are a series of races which are repeated with a brief recovery. Tempo runs, on the other hand, are differently defined prolonged runs by coaches and runners. The extended runs are characterised as steady and moderate and have been in existence for a while.
Bowerman Training
Bowerman training is based on the improvement of five behaviors when running (“Bill Bowerman on Running Form”, 2018). One of the practices is the maintenance of an upright posture when running. The second one is on the stride; whereby; running steadily with the shoulders, hips and chest should face straight ahead. Foot strike is another behavior to work on where the foot contact on the ground is observed. Arm action and breathing are the extreme behaviors to see whereby maintaining rhythmic is the idea. The arms rhythmic actions coincide with the legs movement whereas breathing rhythmic involves a steady exhaling and inhaling pattern through the nose and mouth.

Fartlek Training
Fartlek training involves pace variance during the run. There is alteration between slow jogs and fast segments. With fartlek training, one can experiment on pace changes as well as pace endurance (Luff, 2018). The overall result of this training is the improvement of speed work, especially for beginners.
Interval Training
Interval training is the alteration of high intensity with low-intensity training periods (Karp, 2018). This method helps in increasing body fitness as repetition of similar exercises is out ruled. The advised way of conducting interval training is, to begin with, cardio blaster followed by speed play and lastly cardio- sprint pyramid for runners.

Mid-Session Training plan for Cross Country (14 days)
Day 1- 6: Base training/ Aerobic training, Running Behaviors (Monday- Saturday)
Aerobics will be done for two hours during the morning hours from 8am to 10am for the six days. Aerobics are essential in keeping body fit and preparations. Evening lessons for an hour will take place for the six days as running behaviors are taught to the team.
Day 7- 11: Training on physiological performance, Tempo runs,
From day 7 to 9, advanced program of psychological performance will take place. In specifics there will be a two hour training of physiological performance from 8am to 10pm. Tempo runs will commence from 10pm to noon and again from 5pm to 7pm. These two sessions for tempo run will take place from Sunday to Wednesday; day 7-11.
Day 12- 13: Hill climbing/ jogs and sharpening
With the aerobics and tempo runs in place, for two days there will be hill climbing. This will take place on Thursday and Friday the 12th and 13th ay, so as to familiarize the group with the hill challenges. The hill climbing will take place twice a day two and a half hours in the morning and three hours in the evening (6m- 8:30am and 5pm- 8pm respectively). Jogging and sharpening will take place for one hour before the two sessions.
Day 14: Resting
On Saturday, it will be a resting day. Resting is essential as it allows energy restoration which is essential for good performance on the cross country event happening on the next day.

References
Bill Bowerman on Running Form. (2018). Retrieved from https://prmt.wordpress.com/2014/09/10/bill-bowerman-on-running-form/
Everman, S., Farris, J. W., Bay, R. C., & Daniels, J. T. (2018). Elite Distance Runners: A 45-Year Follow-up. Medicine and science in sports and exercise, 50(1), 73-78.
Higdon, H. (2016). Run Fast: How to Beat Your Best Time Every Time. Rodale.
Karp, J. (2018). 3 Interval Training Plans to Build Fitness Fast. Retrieved from https://www.active.com/running/articles/3-interval-training-plans-to-build-fitness-fast
Luff, C. (2018). Try Fartlek Training to Boost Your Speed. Retrieved from https://www.verywellfit.com/what-is-fartlek-training-2911954
Training the Lydiard Way: 28 Weeks to a PR. (2018). Retrieved from https://www.runnersworld.com/advanced/a20825109/training-the-lydiard-way-28-weeks-to-a-pr/

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