Race Tactics and Strategies

Race Tactics and Race Tactics and StrategiesStrategies

Paul ChellevoldPaul Chellevold

Head Coach – Girls Cross Head Coach – Girls Cross CountryCountry

Madison Memorial High Madison Memorial High SchoolSchool

[email protected]

mailto:[email protected]

1.1. How to excel in cross country How to excel in cross country racesraces

2.2. How to “properly” run a 5K How to “properly” run a 5K • The beginningThe beginning• The middleThe middle• The endThe end• The Final Kick!The Final Kick!

3.3. PacingPacing4.4. Making a move/SurgesMaking a move/Surges5.5. Covering a moveCovering a move6.6. Common mistakes to avoidCommon mistakes to avoid

Cross Country Runners =Cross Country Runners =Great Students Great Students

Not surprising –Not surprising –

• No ShortcutsNo Shortcuts

• Nowhere to hideNowhere to hide

• Great Work EthicGreat Work Ethic

My goal for coaching is My goal for coaching is simple:simple:

Distance running success Distance running success is about is about becoming becoming

strongerstronger. Most runners . Most runners have the speed to be have the speed to be successful but not the successful but not the strength to hold it for a strength to hold it for a long enough period of long enough period of

time.time.

Let me use this Let me use this example….example….

How many of you can run a 5:20 How many of you can run a 5:20 mile?mile?

How many can run a 10:40 ~ How many can run a 10:40 ~ 3200m?3200m?

How many can run a 16:30 for 5k?How many can run a 16:30 for 5k?

So what is missing? So what is missing?

Not the speed to do it but theNot the speed to do it but the STRENGTH!!STRENGTH!!

McMillan Pace ChartsMcMillan Pace Charts

800m800m Mile Mile 3200M3200M 5000m 5000m • 2:00.9 2:00.9 4:28.4 4:28.4 9:31.0 9:31.0 15:3015:30

• 2:04.9 2:04.9 4:37.1 4:37.1 9:51.3 9:51.3 16:0016:00 • 2:14.7 2:14.7 4:58.8 4:58.8 10:37.5 10:37.5 17:1517:15 • 2:19.6 2:19.6 5:11.8 5:11.8 11:04.8 11:04.8 18:0018:00 • 2:32.3 2:32.3 5:37.7 5:37.7 11:58.8 11:58.8 19:3019:30 • 2:36.1 2:36.1 5:46.1 5:46.1 12:18.6 12:18.6 19:5919:59

Other key ingredients…. Other key ingredients….

Consistent Training Consistent Training

• Build mileage and only take time off Build mileage and only take time off when you want to, not when you are when you want to, not when you are forced to.forced to.

Smart TrainingSmart Training

• Everyone is different, both in the Everyone is different, both in the mileage one can handle and the mileage one can handle and the intensity of workouts. Listen to your intensity of workouts. Listen to your body.body.

EMINEM!!!EMINEM!!!

Lose Yourself!Lose Yourself!

1.1. How to excel in cross How to excel in cross country racescountry races

2.2. How to “properly” run a 5K How to “properly” run a 5K • The beginningThe beginning• The middleThe middle• The endThe end• The Final Kick!The Final Kick!

3.3. PacingPacing4.4. Making a move/SurgesMaking a move/Surges5.5. Covering a moveCovering a move6.6. Common mistakes to avoidCommon mistakes to avoid

1.1. How to excel in cross How to excel in cross country racecountry racePreparationPreparation

– HydrationHydration– SleepSleep– NutritionNutrition– Focus – Have a plan Focus – Have a plan – Hard WorkHard Work

Summer runningSummer running– Builds foundation for your bodyBuilds foundation for your body– Injury PreventionInjury Prevention– Time for your body to build strength Time for your body to build strength

(cell adaptation)(cell adaptation)

3.3. Smart workoutsSmart workouts-- Well timed workouts to work on different Well timed workouts to work on different

phases of the racephases of the race-- Not overextending yourself Not overextending yourself -- No WORKOUT ALL-AMERICANSNo WORKOUT ALL-AMERICANS-- Work on tactical strategiesWork on tactical strategies-- Step out of your comfort zone = Step out of your comfort zone =

competitorcompetitor

4.4. Know your competitionKnow your competition– Scout out your opponentsScout out your opponents– Have an idea or a goal of where you Have an idea or a goal of where you

expect to finish…race plan.expect to finish…race plan.– How do you get there? Plan? How do you get there? Plan?

1.1. How to excel in cross country How to excel in cross country racesraces

2.2. The race beginningThe race beginning3.3. The middle of the raceThe middle of the race4.4. The end of a raceThe end of a race5.5. The finishing kickThe finishing kick6.6. PacingPacing7.7. Making a moveMaking a move8.8. Covering a moveCovering a move9.9. Common mistakes to avoidCommon mistakes to avoid

THE 5K….NO PROBLEM!THE 5K….NO PROBLEM!

The race has 3 phasesThe race has 3 phases

Beginning (Start to Beginning (Start to 1800m)1800m)1.1. Excitement, people are nervous…channel Excitement, people are nervous…channel

your emotionsyour emotions2.2. Nervous = going out too hardNervous = going out too hard3.3. Can’t win a race in the first 800m, but Can’t win a race in the first 800m, but

you can sure lose it!you can sure lose it!4.4. Focus on trying to run in a good position Focus on trying to run in a good position

without getting out too crazy!without getting out too crazy!5.5. Most HS runners will be fully settled in by Most HS runners will be fully settled in by

400m-600m. 400m-600m. 6.6. Relax, and focus and after 600m if you Relax, and focus and after 600m if you

are still out of position, remedy this while are still out of position, remedy this while others are settling into a pace.others are settling into a pace.

7.7. Don’t expend too much energy too soon!Don’t expend too much energy too soon!


Middle (1800m to Middle (1800m to 4200m)4200m)1.1. 2/32/3rdrd’s RULE’s RULE

2.2. Be in a spot 2/3Be in a spot 2/3rdrd’s of the way where ’s of the way where you’d be OK with finishing in the race, you’d be OK with finishing in the race, overall!overall!

3.3. Have 2/3Have 2/3rdrd’s of your energy left for the ’s of your energy left for the last 1/3 of your race.last 1/3 of your race.

4.4. Not much changes in overall position Not much changes in overall position here.here.

5.5. Surges come into play at this stage - Surges come into play at this stage - (Most effective). (Most effective).

6.6. This is the RACE! Focus!This is the RACE! Focus!

7.7. Know your surroundings, who could Know your surroundings, who could move?move?

8.8. Get into a better position to strike…if in Get into a better position to strike…if in pack, get to outside or near the front and pack, get to outside or near the front and not boxed-innot boxed-in


End (4200m to End (4200m to 5000m)5000m)1.1. You’ve come this far…don’t let it get You’ve come this far…don’t let it get

awayaway2.2. Everyone is tired, who wants it more?Everyone is tired, who wants it more?3.3. 2:15-3:00 minutes of hard running 2:15-3:00 minutes of hard running

left.left.4.4. Move up! Get one more, than the Move up! Get one more, than the

next...team!next...team!5.5. GUTS!GUTS!6.6. Focus on arm carry, arms straight Focus on arm carry, arms straight

back and straight forward, knees up. back and straight forward, knees up. Final Kick…think Form!Final Kick…think Form!

7.7. Attitude, I’m not losing now, I’m Attitude, I’m not losing now, I’m catching four more, I can win this….catching four more, I can win this….

Race Tactics and StrategiesRace Tactics and Strategies

1.1. How to excel in cross country racesHow to excel in cross country races

2.2. How to “properly” run a 5K How to “properly” run a 5K

3.3. PacingPacing4.4. Making a move/SurgesMaking a move/Surges

5.5. Covering a moveCovering a move

6.6. Common mistakes to avoidCommon mistakes to avoid


PacingPacing• Become a student of running, know what a Become a student of running, know what a

certain pace would get you for an overall certain pace would get you for an overall time.time.

• Pace charts, equal performance charts Pace charts, equal performance charts • Know what a 75 second 400 feels likeKnow what a 75 second 400 feels like• Get accustomed to knowing when you Get accustomed to knowing when you

aren’t working hard enough and too hardaren’t working hard enough and too hard• Practice being consistent, equal speed Practice being consistent, equal speed

regardless of terrain. (Wisconsin CC)regardless of terrain. (Wisconsin CC)• Never be more tired at the end of a downhill Never be more tired at the end of a downhill

than what you were going into the downhillthan what you were going into the downhill• Downhills need to be a part of the course Downhills need to be a part of the course

where you recover. Staying in control will where you recover. Staying in control will help you achieve this.help you achieve this.



2.2. How to “properly” run a 5K How to “properly” run a 5K 3.3. PacingPacing

4.4. Making a move/SurgesMaking a move/Surges5.5. Covering a moveCovering a move



Making Making Moves/SurgesMoves/Surges

• Make a move with a specific purposeMake a move with a specific purpose

• Have a goal in mind for how long surge is going Have a goal in mind for how long surge is going to lastto last– To the next flag, over the hillTo the next flag, over the hill (Visual (Visual

Things)Things)– Until I catch 9 people Until I catch 9 people (Place Oriented)(Place Oriented)– 20 seconds 20 seconds (Time Based) (Time Based) – Break the Lafollette kid Break the Lafollette kid (Rival Goal)(Rival Goal)

• Settle back into a hard but comfortable rhythmSettle back into a hard but comfortable rhythm

• Make moves at pre-planned spotsMake moves at pre-planned spots– Pick these out on your warm-up run, or Pick these out on your warm-up run, or

walk of the course, or plan it out with your walk of the course, or plan it out with your coachcoach


Making Making Moves/SurgesMoves/Surges

• Make moves when you feel goodMake moves when you feel good– Much easier to move when your Much easier to move when your

emotions are on your sideemotions are on your side• Make moves when you are in a group Make moves when you are in a group

of teammatesof teammates• Make moves at times of the race Make moves at times of the race

where others do not want to gowhere others do not want to go– After the mileAfter the mile– After the 3200 meter but before 800 After the 3200 meter but before 800

to go.to go.

Types of SurgesTypes of Surges• Fartlek SurgeFartlek Surge

– Mess with you opponents mindsetMess with you opponents mindset– Can be made anytime throughout raceCan be made anytime throughout race

Use this surge to get back to Use this surge to get back to positionposition

– Tough to master, and do not Tough to master, and do not recommendrecommend

• Jugular SurgeJugular Surge– Going for it, one move to put Going for it, one move to put

opponent away.opponent away.– Gradually increase the pace, but have Gradually increase the pace, but have

a plan to hold it longer than usual a plan to hold it longer than usual (over 60 seconds)(over 60 seconds)

– Serious move, to make a break or to Serious move, to make a break or to pull away for the winpull away for the win

– Huge risk/reward…..Huge risk/reward…..– Generally by yourself, no teammates Generally by yourself, no teammates

helphelp



4.4. Making a move/SurgesMaking a move/Surges

5.5. Covering a moveCovering a move6.6. Common mistakes to avoidCommon mistakes to avoid

Covering Covering Moves/SurgesMoves/Surges

• Recognize the moveRecognize the move

• Close gaps immediately, back pocketClose gaps immediately, back pocket

• Three quick stepsThree quick steps

• Realize that if you cover, opponent will weakenRealize that if you cover, opponent will weaken

• Realize that the move won’t last but a few Realize that the move won’t last but a few secondsseconds

• Relax!Relax!

Ways to practice Ways to practice Covering Covering Moves/SurgesMoves/Surges

• Indian file runsIndian file runs

• Fartlek runs, 30 second spurts in summerFartlek runs, 30 second spurts in summer

• Run in different areas in pack, get used to Run in different areas in pack, get used to leading and following, recognize when pace leading and following, recognize when pace slows and speeds upslows and speeds up

• Run familiar routes and bring a watch to check Run familiar routes and bring a watch to check splitssplits



4.4. Making a move/SurgesMaking a move/Surges

5.5. Covering a moveCovering a move


Common mistakes Common mistakes to avoidto avoid

• Not warmed up enoughNot warmed up enough

• Going out too fastGoing out too fast

• Running too fast and out of control at on hillsRunning too fast and out of control at on hills

• Training at the wrong paces – wrong groupTraining at the wrong paces – wrong group


QUESTIONS?QUESTIONS?

Thank You!!!Thank You!!!

GOOD LUCK THIS SEASON!GOOD LUCK THIS SEASON!

Paul ChellevoldPaul Chellevold

Head Coach – Girls Cross CountryHead Coach – Girls Cross Country

Madison Memorial High SchoolMadison Memorial High [email protected]

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Race Tactics and Strategies