Distance / XC Routines

Pre-Workout 

Immediately before a hard workout

Exercise	Time/Distance
Jogging	Minimum 5 minutes
Knee Hugs with calf raises	20 meters out
Zombie March	20 meters back
Side Lunge (right/left)	20 meters out & back
Max’s Samba	20 meters out
A-Skip	20 meters back
Power Skips for Height	20 meters out
B-Skip	20 meters back
Carioca (right/left)	20 meters out & back
High Knee Running	20 meters out & back

 

Pre-Meet

The day before a race

Exercise	Time/Distance
Base Pace Running	Minimum 15 minutes
Knee Hugs with calf raises	20 meters out
Zombie March	20 meters back
Side Lunge (right/left)	20 meters out & back
Max’s Samba	20 meters out
A-Skip	20 meters back
Power Skips for Height	20 meters out
B-Skip	20 meters back
Carioca (right/left)	20 meters out & back
High Knee Running	20 meters out & back
Tempo Pace Running	Minimum 5 minutes
Jogging	Minimum 5 minutes

 

Pre-Race

Immediately before a race ~ 40 minutes before race time

Exercise	Time/Distance
Base Pace Running	Minimum 15 minutes
Knee Hugs with calf raises	20 meters out
Zombie March	20 meters back
Side Lunge (right/left)	20 meters out & back
Max’s Samba	20 meters out
A-Skip	20 meters back
Power Skips for Height	20 meters out
B-Skip	20 meters back
Carioca (right/left)	20 meters out & back
High Knee Running	20 meters out & back
Tempo Pace Running	Minimum 5 minutes
Strides	6 x 50 meters

 

Post-Race

Immediately after a race

Exercise	Time/Distance
Easy Running	Minimum 20 minutes
Standing Hamstring Stretch	60 seconds each leg
Kneeling Quad Stretch	60 seconds each leg
Standing Calf Stretch	60 seconds each leg
Seated IT Band Stretch	60 seconds each leg
Lying Knee Hug Stretch	60 seconds each leg