Tips for Cross-Country High SchoolersSome thoughts from Kevin and Keith Hanson, Hansons Brooks ODP
RunBlogRun, #1. What advice do you have for high school runners?
Kevin Hanson. Long runs should be tailored to the athlete’s track record and history. For a 16-minute 5k runner, your long run pace should be around 7 minutes per mile.
Keith HansonI would start freshmen at about 40 miles a week, and depending on how they progress, seniors at 60 miles, maybe 70 a week.
Champs, sponsored by Brooks, photo by Kevin Morris
RunBlogRun, #2. How do you feel about tempo runs?
Keith Hanson. I avoid training for tempo runs. Different routes at paces focused on the needs of the individual athlete. For example, we may have a group with several different tempo runs because the athletes have different needs.
Cross Champs, sponsored by Brooks, photo by Kevin Morris
RunBlogRun, #3. How do you prepare for races?
Kevin Hanson. We run the course. It is not enough to know where the finish line might be. it’s more important to know exactly where the finish line is so you can time your final push. Knowing where the hills are, where the turns are, is very important. Always run the course before the race (preferably not just the day before).
Keith Hanson. Our warm-ups for cross-country races are quite involved. I have a very detailed warm up for Varsity and JV, but walking, sprinting, running can be too much for younger athletes. Again, look at the individual needs of the athlete.
Cross Champs, photo by Kevin Morris
Kate: and: Kevin Hanson founded Hansons Brooks ODP in 1999, and Brooks became a patron in 2003. Hanson’s ODP competes in cross country, track and road.
