1. Race Tactics and Strategies
Paul Chellevold
Head Coach – Girls Cross Country
Madison Memorial High School

2. How to excel in cross country races How to “properly” run a 5K 
The beginning
The middle
The end
The Final Kick!
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid

3. Cross Country Runners = Great Students
Not surprising –
No Shortcuts
Nowhere to hide
Great Work Ethic

4. My goal for coaching is simple:
Distance running success is about becoming stronger. Most runners have the speed to be successful but not the strength to hold it for a long enough period of time.

5. Let me use this example….
How many of you can run a 5:20 mile?
How many can run a 10:40 ~ 3200m?
How many can run a 16:30 for 5k?

6. Not the speed to do it but the STRENGTH!!
So what is missing?
Not the speed to do it but the STRENGTH!!

7. McMillan Pace Charts 800m Mile 3200M 5000m 2:00.9 4:28.4 9:31.0 15:30
2: : : :30
2: : : :00
2: : : :15
2: : : :00
2: : : :30
2: : : :59

8. Other key ingredients….
Consistent Training
Build mileage and only take time off when you want to, not when you are forced to.
Smart Training
Everyone is different, both in the mileage one can handle and the intensity of workouts. Listen to your body.

9. EMINEM!!! Lose Yourself!

10. How to excel in cross country races
How to “properly” run a 5K 
The beginning
The middle
The end
The Final Kick!
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid

11. How to excel in cross country race
Preparation
Hydration
Sleep
Nutrition
Focus – Have a plan
Hard Work
Summer running
Builds foundation for your body
Injury Prevention
Time for your body to build strength (cell adaptation)

12. Smart workouts 4. Know your competition
- Well timed workouts to work on different phases of the race
- Not overextending yourself
- No WORKOUT ALL-AMERICANS
- Work on tactical strategies
- Step out of your comfort zone = competitor
4. Know your competition
Scout out your opponents
Have an idea or a goal of where you expect to finish…race plan.
How do you get there? Plan?

13. The race beginning The middle of the race The end of a race
How to excel in cross country races
The race beginning
The middle of the race
The end of a race
The finishing kick
Pacing
Making a move
Covering a move
Common mistakes to avoid

14. THE 5K….NO PROBLEM!

15. Beginning (Start to 1800m) The race has 3 phases
Excitement, people are nervous…channel your emotions
Nervous = going out too hard
Can’t win a race in the first 800m, but you can sure lose it!
Focus on trying to run in a good position without getting out too crazy!
Most HS runners will be fully settled in by 400m-600m.
Relax, and focus and after 600m if you are still out of position, remedy this while others are settling into a pace.
Don’t expend too much energy too soon!

16. Middle (1800m to 4200m) The race has 3 phases 2/3rd’s RULE
Be in a spot 2/3rd’s of the way where you’d be OK with finishing in the race, overall!
Have 2/3rd’s of your energy left for the last 1/3 of your race.
Not much changes in overall position here.
Surges come into play at this stage - (Most effective).
This is the RACE! Focus!
Know your surroundings, who could move?
Get into a better position to strike…if in pack, get to outside or near the front and not boxed-in

17. End (4200m to 5000m) The race has 3 phases
You’ve come this far…don’t let it get away
Everyone is tired, who wants it more?
2:15-3:00 minutes of hard running left.
Move up! Get one more, than the next...team!
GUTS!
Focus on arm carry, arms straight back and straight forward, knees up. Final Kick…think Form!
Attitude, I’m not losing now, I’m catching four more, I can win this….

19. Race Tactics and Strategies
How to excel in cross country races
How to “properly” run a 5K 
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid

20. Race Tactics and Strategies
Pacing
Become a student of running, know what a certain pace would get you for an overall time.
Pace charts, equal performance charts
Know what a 75 second 400 feels like
Get accustomed to knowing when you aren’t working hard enough and too hard
Practice being consistent, equal speed regardless of terrain. (Wisconsin CC)
Never be more tired at the end of a downhill than what you were going into the downhill
Downhills need to be a part of the course where you recover. Staying in control will help you achieve this.

21. Race Tactics and Strategies
How to excel in cross country races
How to “properly” run a 5K 
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid

22. Race Tactics and Strategies
Making Moves/Surges
Make a move with a specific purpose
Have a goal in mind for how long surge is going to last
To the next flag, over the hill (Visual Things)
Until I catch 9 people (Place Oriented)
20 seconds (Time Based)
Break the Lafollette kid (Rival Goal)
Settle back into a hard but comfortable rhythm
Make moves at pre-planned spots
Pick these out on your warm-up run, or walk of the course, or plan it out with your coach

23. Race Tactics and Strategies
Making Moves/Surges
Make moves when you feel good
Much easier to move when your emotions are on your side
Make moves when you are in a group of teammates
Make moves at times of the race where others do not want to go
After the mile
After the 3200 meter but before 800 to go.

24. Types of Surges Fartlek Surge Jugular Surge
Mess with you opponents mindset
Can be made anytime throughout race
Use this surge to get back to position
Tough to master, and do not recommend
Jugular Surge
Going for it, one move to put opponent away.
Gradually increase the pace, but have a plan to hold it longer than usual (over 60 seconds)
Serious move, to make a break or to pull away for the win
Huge risk/reward…..
Generally by yourself, no teammates help

25. Covering a move How to excel in cross country races
How to “properly” run a 5K 
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid

26. Covering Moves/Surges
Recognize the move
Close gaps immediately, back pocket
Three quick steps
Realize that if you cover, opponent will weaken
Realize that the move won’t last but a few seconds
Relax!

27. Ways to practice Covering Moves/Surges
Indian file runs
Fartlek runs, 30 second spurts in summer
Run in different areas in pack, get used to leading and following, recognize when pace slows and speeds up
Run familiar routes and bring a watch to check splits

28. Common mistakes to avoid
How to excel in cross country races
How to “properly” run a 5K 
Pacing
Making a move/Surges
Covering a move
Common mistakes to avoid

29. Common mistakes to avoid
Not warmed up enough
Going out too fast
Running too fast and out of control at on hills
Training at the wrong paces – wrong group

30. Race Tactics and Strategies
QUESTIONS?

31. Thank You!!! GOOD LUCK THIS SEASON!
Paul Chellevold
Head Coach – Girls Cross Country
Madison Memorial High School