XC Basics
This is the standard distance of a Louisiana high school cross-country race.
What is 5k to 3.1 miles.
Once the season begins, practices are what.
This body part is often called a runner's "second heart" because its contractions help pump blood back toward the heart.
What are the calf muscles?
TRUE or FALSE: Your position on the team is guaranteed because you were faster than someone last season.
FALSE
Cross-country races are usually run on this type of surface instead of a track.
What are grass, trails, or natural terrain?
This part of practice happens first and gradually prepares your muscles and heart for harder running.
If you're going to miss practice, you are expected to do this.
What email coach, and provide an excuse?
This runner holds the women’s world record for the fastest 5K on the track.
Who is Beatrice Chebet?
The best way to show Coach you deserve a racing spot is through your actions during these.
What are practices/workouts?
A standard outdoor track requires approximately this many laps to equal one mile.
What are 4 laps?
These short, controlled accelerations are often performed after runs to improve speed and running form.
What is Strides?
Being the fastest runner does NOT automatically guarantee you one of these.
What is a racing spot?
During exercise, your body primarily uses these two things to produce energy for your working muscles.
What are carbohydrates and fats?
You finish behind a teammate in practice who you normally beat. What is the best response if you want to earn your spot?
What is come back the next day, work harder, and compete for the spot again?
Cross country originated as a competitive sport in this country.
What is England?
This type of run should be performed at a comfortable, conversational pace.
What is an easy Run.
*DAILY DOUBLE*
Name THREE things Coach considers when deciding who has earned the opportunity to race.
What are performance, attendance/dedication, and attitude?
This runner holds the men’s world record for the fastest 5K on the track.
Who is Joshua Cheptegei?
You are one of the fastest runners on the team, but you regularly miss practice without an excuse. Can a slower runner who consistently attends practice earn a race spot over you?
What is YES?
Unlike track, cross-country courses can include these natural obstacles that make every course different. Name THREE.
What are hills, mud, grass, trails, water, turns, etc.?
Going out much faster than your goal pace during the first mile often causes this problem later in a race.
What is a Burnout?
Missing the pre-meet practice without a valid excuse can result in this consequence.
What is not being able to run in the meet?
This famous runner became the first person officially recorded to run a mile in under four minutes, accomplishing it in 1954.
Who is Roger Bannister?
You have earned a spot to compete in the next meet. What is the one thing you should not do if you want to keep that spot?
What is Walk?
Your teammate is 20 meters from finishing the workout and wants to quit. What should the team do?
What is encourage them and help them finish?