I am a captain for boys cross country looking for some new running or ab sorkouts to get the team into shape?

Question

instead of doing distance, tempo runs, or fartleks i was wondering if there are any workouts that anybody else out there had that worked for them, i am looking for mainly running workouts but if you have any helpful ab workouts that would also be appreciated thanks in advance

Answer 1

you could do some cross training

1. gets them in shape

2. its fun to do something besides running

stuff like biking, swimming, ultimate frisbee

Answer 2

Suicides and laps around the field are good. In between running you could tell the team to take a break and do a few v ups, leg ups, and ordinary crunches so they could run more and work out their abs. A v up is when a person lays flat on the group and brings up their feet and arms at the same time and tries to reach their toes.  A leg up are when a person lays on the ground and brings their legs up and moves them from low, to a little higher, and higher, then back down with out touching the ground.

Answer 3

actually, tempo runs, fartleks and distance is really all you need. But its important to fit in some 800's as well, say 4-5 800's fast with anywhere from 2-4 minutes rest. Focus on constancy for these 800's. They will work speed as well as mental training.

Hill workouts can be used to strengthen legs as well. If you have any hills near you, run up the hills, depending on height and steepness of the hills, say 5-10 sprints up hill. LONG STRIDES for these.

Also incorporate some games, like capture the flag, relay races, or obstacle courses. These games should be used as substitutes for fartleks or tempo runs; these games are fun but difficult.

Lastly, abs are very important. Sit-ups, crunches, V-ups (lifting legs and stomach up at same time to make a V), bicycles, flats (arms at side, legs up 6 inches, move arms up and down), frogs (hands under butt on back, legs straight up, steadily down, into stomach, then back up).

Good luck and have fun, Why doesn't coach do these?

Answer 4

you could do hill repeats those will help your team alot