Design an aerobic training program for a 16-year-old cross-country runner using the FITT principle. Evaluate how your application of each component addresses the specific needs of a cross-country athlete. (12 marks)
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Sample Answer
Frequency
- 4-5 sessions per week specifically designed for cross-country performance
Rationale:
- Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands
Evaluation:
- Frequency optimises adaptation without risking overtraining
- Particularly important for adolescent runners whose recovery capacity may vary during growth phases
Intensity
- 3 sessions at 65-75% MHR (aerobic base development)
- 1-2 sessions at 80-85% MHR (threshold training)
- 1 session incorporating hills or terrain similar to race courses
Rationale:
- Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges
Evaluation:
- Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
- Also considers the developmental stage of a 16-year-old athlete
Time
- 3 medium sessions (40-45 minutes)
- 1 longer session (60-70 minutes)
- 1 shorter, higher-intensity session (30-35 minutes)
Rationale:
- Matches typical cross-country race durations plus additional time to develop required endurance
Evaluation:
- Time distribution appropriately prepares the athlete for race distances
- Provides sufficient variety to maintain motivation
- Addresses different physiological demands of cross-country racing
Type
- Long steady runs on varied terrain
- Tempo runs at race pace
- Fartlek training with surges similar to racing tactics
- One session on actual cross-country courses when possible
Rationale:
- Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations
Evaluation:
- Variety of training types effectively addresses the multifaceted nature of cross-country racing
- Maintains engagement for a young athlete
Overall program evaluation
Strengths:
- Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete
Limitations:
- May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics
Program success:
- Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery
Show Worked Solution
Sample Answer
Frequency
- 4-5 sessions per week specifically designed for cross-country performance
Rationale:
- Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands
Evaluation:
- Frequency optimises adaptation without risking overtraining
- Particularly important for adolescent runners whose recovery capacity may vary during growth phases
Intensity
- 3 sessions at 65-75% MHR (aerobic base development)
- 1-2 sessions at 80-85% MHR (threshold training)
- 1 session incorporating hills or terrain similar to race courses
Rationale:
- Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges
Evaluation:
- Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
- Also considers the developmental stage of a 16-year-old athlete
Time
- 3 medium sessions (40-45 minutes)
- 1 longer session (60-70 minutes)
- 1 shorter, higher-intensity session (30-35 minutes)
Rationale:
- Matches typical cross-country race durations plus additional time to develop required endurance
Evaluation:
- Time distribution appropriately prepares the athlete for race distances
- Provides sufficient variety to maintain motivation
- Addresses different physiological demands of cross-country racing
Type
- Long steady runs on varied terrain
- Tempo runs at race pace
- Fartlek training with surges similar to racing tactics
- One session on actual cross-country courses when possible
Rationale:
- Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations
Evaluation:
- Variety of training types effectively addresses the multifaceted nature of cross-country racing
- Maintains engagement for a young athlete
Overall program evaluation
Strengths:
- Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete
Limitations:
- May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics
Program success:
- Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery