Track and Field Training

Cross Country Training Advice

Two Paths With Three Easy Steps To Improved Cross Country Performances This Fall

Option One – Do More Great Work

  1. Keep your mileage up during the season
  2. Keep longer intervals in your training throughout the season
  3. Continue pliability work, flexibility functionality and core strengthening work throughout the season

Option Two – Do Less Bad Work

  1. Be sure you are getting enough sleep
  2. Be sure you are properly fueling your body
  3. Be sure you are utilizing proper post-run recovery techniques

Track and Field Training: 800, 1600m, 3200m

Fast Track Recruiting

Below you will find a sample training week of Sean Dolan. Sean Dolan is a recent graduate of Hopewell Valley High School in New Jersey and a signee with Villanova University with PR’s of 1:50.53 – 800m, 4:05.01– Mile, 9:02.66 – 3200m

Former Columbia Coach and colleague of mine, Robert Marchetti, recently interviewed Sean for an article for Milesplit.


MONDAY: 5-6 Miles @ 7:15-6:50 pace on the road. Followed by 30 meter acceleration bursts on the track x 6 reps, w/ walk back recoveries. Hurdle mobility circuit, stretching, core, and weights.

TUESDAY: Track workout. 3x1200m or 3x1000m near threshold pace w/1:00 to 1:30 rests between each. Followed by 4 to 6 x200m at miler pace, jog 200 between each. Stretching and core.
(*Before big meets do the 600 to 100m breakdown described earlier)

WEDNESDAY: 5-6 Miles @ 7:15-6:50 pace on road. Followed by 6x100 on the track @ mile race rhythm. Stretching, core, and weights.

THURSDAY: Usually 6-7 miles @ 7:15-6:50 pace on road. Sometimes this is a little harder, @6:40 range, depending on goals for the week. Stretching and core.

FRIDAYS: Pre-meet day. 30 minutes very easy @ 7:15 pace. Sometimes followed by a few striders at the goal pace for race the next day.


SUNDAYS: Recovery run, 7-9 Miles on trails or towpath @ easy 7:00 pace.

To see the article in it's entirity click here