Summer Training
The best way to train for running is by running. In order to achieve your best results in cross country running, you need to run in the summer. More running translates to greater success as a distance runner. A suggested summer running plan is shown here.
Monday (Advanced) 5-8 mile run at moderate pace-50-70 minutes (Intermediate) 3-6 miles at moderate pace, 30-50 minutes (Beginner) 2-3 miles, Try to run the whole way.
Tuesday (Advanced) Hilly run of 4-6 miles- push the uphills. (Intermediate) 3-4 miles on hilly course. (Beginner) Move for 30 minutes by biking, jogging, swimming, rowing etc.
Wednesday (Advanced) Long run of 8-12 miles, starting easy, getting faster. (Intermediate) 6-8 mile run, increasing pace.as you run. (Beginner)Run steadily for at least 30 minutes.
Thursday (Advanced) 3-5 miles, 30-45 minutes easy pace (Intermediate) Easy run of 30 minutes. (Beginner) Active movement for one hour.
Friday (Advanced) 5-8 mile run at moderate pace-50-70 minutes (Intermediate)3-6 mile run at moderate pace- 3-50 minutes (Beginner) 2-3 miles running the entire way.
Saturday Find a 5k race or run 4-8 miles fast or rest. Warm up properly. Cool down by running 2-3 miles after race.
Sunday-Same as Saturday, only one race or one rest day.
Stretch well after you run. Work on core strength.
By midsummer, you should also be running a bit faster and adding 6-8 100 meter strides. You can change the order of this program to fit your schedule, but remember 2 hard days per week is enough. A weekly long easy run is important.
Coach Wicker
Cross Country is a wonderful, healthy and a lifelong sport that provides individual and team athletic fulfillment. It is a varsity sport that everyone can participate in and enjoy.
With a little preparation each student/athlete can make tremendous improvements throughout the season and it will help you from getting an injury.
Proper preparation is the key, there are no shortcuts in becoming a better runner. It starts with a summer training program, which of course takes dedication and a little persistence on your part. Please remember running is fun, this must be your mindset, never look at going for a run as a chore or that you have to do it. It needs to be that you want to do it!!!
This your first lesson to become a better runner: RUN FOR FUN
Running 5 days a week is a good start. The distance at first doesn’t really matter. What counts is that you get your run in and develop a routine.
This the second lesson to become a better runner: DEVELOP A DAILY TRAINING ROUTINE
Your potential is unlimited, but you need to want it and then go for it.
If you are going for a 4 mile run and you are getting really tired at mile 3 and you think you can’t finish your workout. You can….go into a power walk, this will help you recover. It will make you fill wonderful that you did it.
Remain positive the good days will out way the bad days. As the weeks go by you will become more physically and mentally strong. Your energy will increase weekly. But for good energy you must have a good diet.
Lesson three: DEVELOP A GOOD DIET THAT IS FULL OF HEALTHY NUTRITION
One principal in training that works for many good runners. The secret is simple when you are feeling good and
strong during your run… go for it…run hard and give it your best. The feeling of strength that you will have when you finish will be unbelievable. This will give you confidence. But, when you are tired and your run is hard, take it easy and don’t over do it.
Lesson four: LISTEN TO YOUR BODY, IT SPEAKS LOUDLY
After 3 or 4 weeks of running, it is time to increase your distance and pace in your workouts. It is important to do one longer run per week and maybe 2 faster pace runs. The rest of the days should be easy running.
Lesson five: YOU MUST CHALLENGE YOURSELF BY INCREASING YOUR MILEAGE AND PACE
Remember we are only doing base training in the summer. Please no speed training at this time. You are building your aerobic condition, which will gradually raise your fitness level.
It is important to run on soft surfaces as often as you can, maybe 2 or 3 days per week. Grass, Trails or Sand. This is important because we race on grass and it will help prevent injuries.
Run hilly courses as often as you can, this will help strengthen your legs, which will also help you tremendously in adapting to speed training later in the season.
Lesson six: HILLS ARE YOUR FRIEND
Enjoy your summer running and remember your daily run should be fun!
Coach Keenan