24 Jan '15, 9pm

How to overcome poor race pacing with workouts that teach patience:

Watch any high school cross country race and you'll see it in spades – poor pacing. Athletes go out too fast and spend the second half of the race struggling to the finish line. Poor pacing isn't limited to young runners, of course. And the good news? Runners of all ages can easily correct it. Here are three methods. GOAL-PACE WORKOUT Sprinkle several goal-pace workouts throughout the cross country training plan. These might also be called goal-effort workouts because in cross country it's all about effort, as opposed to the even splits of track. I like to have the athletes run on an actual cross country course so they get an idea of how to vary their effort across different terrain. The purpose of these workouts is primarily to dial in race pace, so it's critical to educate the runners that the idea is not to beat the times but to hit them as closely as possible. Over the...

Full article: http://www.runnersworld.com/race-training/overcome-poor-r...

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