A Two Year Journey to the 2019 World Cross Country Championships!

Leanne’s Journey to the 2019 World Cross Country Championships: A Coach’s Perspective

Two days before the 2019 World Cross Country Championships in Aarhus, Denmark, Leanne was all smiles. Little did she know, this moment had been years in the making. Back in 2017, I had set my sights on getting her to this event, but as the Talking Heads song goes, "How did we get here?"

The Beginning: January 2017

Flashback to January 2017: Leanne had just returned from Iowa Central, a junior college in the U.S., where she had been running for the school. Her return was sudden. She had planned to spend another year in Iowa, but a Christmas flight back to the freezing cold of Iowa made her rethink her decision. Just weeks later, she was back in Canberra.

At that time, Leanne was likely not thinking about representing Australia at the World Cross Country Championships in Uganda. But as her coach, I knew right then that my goal was to get her to the 2019 World Championships, no matter where they would be. When it was announced that Denmark would host the 2019 event, I mentioned it to Leanne and how exciting it would be to race there. She agreed, and that was the moment the seed was planted.

2017: Building Momentum

Leanne had a solid year in 2017. She finished 2nd in the Australian Cross Country Championships, placed 3rd at the Australian Road Running Championships, and ran a personal best of 33:47 for 10k at the Zatopek. These results were promising, but it was just the beginning.

The Setbacks of 2018

2018 began with a strong 5k time of 16:09 in January, but things took a turn when Leanne travelled to Flagstaff, Arizona, to train. A lower leg injury became an issue, affecting her racing performance. Upon returning to Australia, she DNF'd (Did Not Finish) her first Gold Coast 10k, still struggling with the physical and mental toll of her injury.

After that race, we decided to give her a break from both physical and mental strain, which meant skipping the 2018 Australian Cross Country Championships and other events. The months of July and August saw little training, but by September, it was time to rebuild. My focus as her coach shifted to re-establishing her confidence in both training and racing.

The Comeback: Building Strength and Confidence

The key challenge was finding the right balance between training volume and recovery. Leanne had been struggling with fatigue, and her easy runs often had high heart rates, even on recovery days. After analysing her training data, I realized she needed to slow down on her easy days. This wasn’t just about running slower—it was about finding a pace that allowed her to recover and maintain fitness without overtraining.

We worked on reducing her heart rate to below 145 on easy days, and I was firm with her. If she couldn't keep her heart rate lower, she would have to run with me. It didn’t take long for her to get the message and start pacing herself more effectively.

By December, Leanne ran a solid 34:14 for 10k on the track. It wasn’t a personal best, but given her limited build-up, it was a promising sign. January 2019 saw her running 16:46 for a 5k at parkrun in the middle of a 120k week, indicating her fitness was heading in the right direction.

The Road to Denmark: Trials and Tribulations

At the end of January, the Australian Cross Country Trials took place. Leanne ran a solid race to finish 7th, but that would have meant she missed out on selection. However, the winner of the event was from England, which opened up a selection opportunity for Leanne. The waiting game began. Some coaches thought she wouldn’t be selected, but I had faith. I knew that by March, she would be ready for Aarhus.

When the call came, and Leanne told me she had been selected to represent Australia, it was one of the happiest moments of my coaching career. She would now be competing in the green and gold against the world’s best.

The Reality of Endurance Sports

Endurance sports are incredibly tough. Day in and day out, athletes train through rain, heat, and cold. They train when they’re exhausted, skip social events to stick to their training routines, and wake up early for long runs. But when an athlete achieves a goal—like Leanne did—it makes all the sacrifices worth it.

Preparing for Aarhus: Building Strength for the Hills

Leanne’s journey to the World Cross Country Championships was far from easy. The course in Aarhus was going to be one of the toughest yet—hills, hills, and more hills. To prepare, we added interval sessions on the elliptical and bike for added strength. I also designed specific uphill interval sessions to mimic the challenging course profile.

Leanne was fitter than ever, having run 527k in February alone. Two weeks before the World Championship race, she ran a personal best of 16:20 at the Tuggeranong 5k Parkrun with the help of her training partner Sean. She was ready.

Race Day in Aarhus: The Ultimate Test

When race day came, the course was even tougher than we expected. The hills were relentless. Leanne started conservatively, gradually moving through the field and finishing in 45th place. This was an outstanding result, as she would have been the USA's 2nd fastest runner. She beat athletes from every country except Kenya and Ethiopia. For her first international competition, this was an incredible achievement. It was clear that we had laid the groundwork for even bigger successes in the future.

Looking Ahead: The Next Challenge

As I reflect on Leanne’s journey to the World Cross Country Championships, I’m reminded of the hard work, the setbacks, and the dedication that got her to this point. But as a coach, there’s always another challenge on the horizon. Our next goal? The World Half Marathon Championships in 2020 in Russia. Stay tuned for more!

Leanne’s story is a testament to perseverance, hard work, and the importance of having a plan. As her coach, I’m proud of everything she’s achieved, and I’m excited to see where her journey takes her next.