Northridge High School XC
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Main Resources:
- Warm Up
- Training Plan (Workouts + Mileage)
- Comment on threshold/tempo sessions1
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Workout Explanations and Resources:
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Pace Calculators and Heat Pace Adjustments2:
- VDot System - Jack Daniels
- Training pace calculator
- Heat effect calculator (select “Advanced Features”, then “Temperature”)
- Temperature + Dew Point Pace Adjustment Tables - Mark Hadley
- Tinman Pace Calculator - Tom Schwartz via Final Surge
- VDot System - Jack Daniels
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Any threshold work that is expressed as an amount of time (e.g., 10 min, 15 min, or 20 min) can be split up into separate segments that add up to the total allotted time. For example, a 15 minute threshold can be split into 3 x 5 min @ threshold with 1 min rest. In fact, 20 minute threshold runs should at the very least be split into 2 x 10 min with 1-2 min rest. The amount of work can vary as well. A 15 minute threshold session could be split into 7 min + 5 min + 3 min with 1 min rest. Splitting the threshold up is especially beneficial during the extreme heat of the summer, allowing runners to grab water and stabilize core temperatures. ↩︎
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Remember that all pace calculators are imperfect. They are meant to give you a general idea of a certain pace/effort. The numbers they output are best interpreted by an experienced coach in the context of a certain runner and their athletic history. ↩︎