Championship Productions Blog

Archives by Tag 'Cross Country'

Train Smarter with Tempo and Gear Changing Workouts!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Peter Rea, Elite Athlete Coach and Coordinator at the ZAP Fitness Team USA Training Center, has athletes execute two 400s at 10k effort to warm them up for further distance training. The gear changing and tempo work within this workout will prepare runners to perform at peak potential.

2×400 (Economy Stimulus)

Drill Summary: Before a workout, coaches mark off a 400 meter course for athletes to run. Athletes run the course at a 10k tempo and don’t worry about timing it. Between the 400s, athletes are given a short rest. Work on changing gears at different points of the run to prepare the body for e tempo-based workout.


This video came from Championship Productions’ video “Zap Fitness: Proven Training Methods for Distance Running Success.” View other world class Track & Field videos!

Learn Fitness Training Stations for Cross Country!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Getting out and running isn’t enough to prepare athletes for the rigors of cross country season. Oklahoma State University director of track & field and cross country, Dave Smith, includes core workouts in his team’s training routine to enhance their stamina.

Station Rotation

Drill Summary: Here are the stations listed in order:

1. Wheels (Left & Right)
2. Bosu Knees to Chest
3. One Leg Squats
4. Stability Ball Twists
5. Inch Worms & Spider Mans
6. Balance Pad with Med Ball Throws

Keys to the Drill:

1) Use the right form in all stations.
2) Don’t rush.
3) Focus on strengthening your core.
4) Encourage teammates!

This video came from Championship Productions’ video “All Access Oklahoma State Cross Country Practice.” View other world class Track & Field videos!

New Cross Country DVD featuring Oklahoma State University!

By nate.landas - Last updated: Monday, June 4, 2012

Take a look at our new Cross Country DVD release featuring Oklahoma State University.  Head Coach, Dave Smith, is the Oklahoma State University Director of Track & Field and Cross Country and back-to-back Men’s D1 National Cross Country Coach of the Year.  The title of this Cross Country DVD is:

All Access Oklahoma State Cross Country Practice

  • Learn how to implement a core workout routine to strengthen stability and balance
  • See the importance of having a mid week medium long run to build your aerobic base
  • Learn how to conduct tempo workouts and VO2 max workouts
  • Learn how to positively interact with your athletes
  • See how the Oklahoma State cross country program sets up its training schedule

If you are interested in more Cross Country instruction, check out the following DVDs:

How to Build a Championship Cross Country Program
Coaching High School Cross Country: Building a Championship Program
Coaching High School Cross Country: Training and Racing Strategies
2011 National Distance Running Summit

Championship Cross Country & Distance Running Clinic Presented by GTM

By nate.landas - Last updated: Thursday, May 13, 2010

The 2nd Annual Championship Cross Country & Distance Running Coaches Clinic is scheduled for June 19, 2010 at Ames High School (Ames, IA).  The clinic will feature Jeff Stiles (Washington University), Andy McQuillen (Union LaPorte City High School – IA), Roger Wright (Omaha Marian High School – NE), Dave Nash (Morningside College), and a special presenter (ISU XC and Track Record Breaker)

The clinic will cover the following topics:

  • Solving the Short Season Puzzle: How to Maximize Workouts and Performances
  • Building Championship Teams through Leadership and Team Unity
  • Marian Mental Conditioning-Peaking at the Right Time
  • Creative Training Ideas for Strength and Endurance Development On and Off the Course
  • Inspiring Off-Season Commitment: Learn the Secret to Developing a Dynasty
  • Record Breaking Distance Performances


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