Athletes,

This must be the year that we break through the bounds of the Central Region and compete in the State competition. We have enormous potential but we must continue to grow stronger over the summer. Each day as you train, remind yourselves and each other that every step you take from now until November is towards the State meet. Use these goals to drive you on, motivate you, and challenge you.

Women : Top 2 in Districts, Top 3 in Regionals, Top 8 in States

Men: Top 3 in Districts, Top 4 in Regionals, Top 10 in States

Coach Stockdreher, Coach Spiller

The first "official" day of cross country is not until August 9th. The first meet doesn't come for five weeks after that, and the district meet is nearly half a year away. This being said, your mission starts on June 19th to ready yourself for one of the toughest events in high school athletics.

Summer must be seen as an opportunity to out work the rest of the state. If you commit to this schedule and your training you will be rewarded. Many athletes have transformed themselves into elite athletes over the summer. Set your goals, follow the plan, and you will begin your transformation.

The summer is also filled with distractions. Vacations, jobs, and numerous other things can sway you away from training. You must think about what you want to achieve this fall. Set goals and remind yourself and your teammates of them often to keep yourself "lacing them up" every day.

The training program below is for each of you to follow individually, though I strongly suggest meeting to train together. Comraderie and company make the miles go by much easier. I suggest you plan to meet :

• Monday, Thursday, Friday: 8:00 am at Deep Run High School
• Tuesday, Wednesday : 8:00 am at Deep Run Park (or other soft surface places arranged by captains)

Camp: July 30th - Aug. 4th: Blue Ridge Running Camp: Harrisonburg, VA

Information @ www.blueridgerunning.com

Camp is a great way to learn about the sport and jumpstart the season. It is strongly recommended for all athletes.

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Summer Schedule (In Shape)

Mon	6/19	55 min. pick it up over the last 20 min.
Tues	6/20	Form Drills, 15 min. warmup straight into 6 X 1 min. hard, 1 min. easy, 15 min. cooldown.
Wed	6/21	35 min. easy-medium
Thurs	6/22	Form Drills, 45 min. Medium-Medium Hard, 8 X 100m strides
Fri	6/23	off
Sat	6/24	45 min. easy-medium, 8 X 100 M strides
Sun	6/ 25	off
Mon	6/26	60 min. pick it up over the last 20 min.
Tues	6/27	Form Drills,15 min. warmup straight into 4 x 2 min. hard, 1 min. easy
Wed	6/28	40 min. easy-medium, 8 X 100 M strides
Thurs	6/29	15 min. warmup, 2 mile tempo@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Fri	6/30	off
Sat	7/1	45 min. Medium
Sun	7/2	off or crosstrain
Mon	7/3	65 min., pick it up over the last 20 min.
Tues	7/4	Form Drills, 15 w 10 X 1 min. hard, 1 min. easy, 15 min. c-dwn.
Wed	7/5	45 min. medium, 8 X 100m strides
Thurs	7/6	15 min. warmup, 2 mile tempo@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Fri	7/7	Form Drills, 35 min. easy-medium
Sat	7/8	65 min., pick it up over the last 25 min.
Sun	7/9	off or crosstrain
Mon	7/10	70 min., pick it up over the last 25 min.
Tues	7/11	Form Drills, 15 min. warmup 6 x 2 min. hard, 1 min. easy, 15 min. cooldown
Wed	7/12	45 min. medium, 8 X 100m strides
Thurs	7/13	St. Joseph's Villa Summer 5K series ( Women's ) 7:00 pm (Men's) 7:45 pm @ St. Joseph's Villa or Form Drills, 15 min. warmup, 2 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Fri	7/14	40 min. easy medium, 8 x 100 strides
Sat	7/15	50 min. easy medium
Sun	7/16	off or crosstrain
Mon	7/17	70 min. pick it up over the last 20 minutes
Tues	7/18	Form Drills, 14 X 1 min. hard, 1 min. easy, 15 min. cooldown
Wed	7/19	50 min. Medium, 8 X 100m strides
Thurs	7/20	15 min. warmup, 2 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Fri	7/21	Form Drills, 45 min. easy-medium
Sat	7/22	55 min. easy medium
Sun	7/23	off or crosstrain
Mon	7/24	75 min. pick it up over the last 20 minutes
Tues	7/25	Form Drills, 10 min. warmup, 10 X 30 sec. Hill (sprint) right into 5 X 1 min. hard, 1 mi. easy, 10 min. cooldown
Wed	7/26	50 min. medium, 8 X 100 strides
Thurs	7/27	Race #2 St. Joseph's Villa Summer 5K series (Women's) 7:00 pm (Men's 7:45) or 15 min. warmup, 2 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Fri	7/28	Form Drills, 45 min. easy-medium
Sat	7/29	80 min., pick it up over the last 25 min.
Sun	7/30	off or crosstrain
Mon	7/31	80 min., pick it up over the last 25 min.
Tues	8/1	Form Drills, 15 min. warmup 10 X 2 min. hard, 1 min. easy, 15 min. cooldown
Wed	8/2	55 min. medium, 8 X 100m stride
Thurs	8/3	15 min. warmup, 3 mile tempo (@ 20 secs. Slower than 5K race pace 15 min. cooldown
Friday,	8/4	Form Drills, 45 min. easy-medium
Sat	8/5	50 min.,pick it up over the last 25 min. 8 x 100 m strides
Sun	8/6	off

Season Starts 8/9th 7:00 AM @Deep Run HS Track

Types of Workouts

Tempo Runs:

On Mondays tempo runs are on the schedule. Tempo runs are to be done at 5k - 10K goal race pace. The goal is to be working at your anaerobic threshold which is approximately at 80 % of your max heart rate. By doing Tempo runs in the early part of your season you target aerobic strength and it should lower the pace that you begin to operate anaerobically. These should be hard days.

Effort:

On different days the schedule asks for different levels of exertion to balance your total weekly workload and follow a gradual progression. Use the following as a guide. <h5>Easy-Medium:</h5>

These are recovery days and should always follow hard efforts. Begin the run at about 2-2 1/2 minutes slower than your fastest mile and by the end of the run you should be about 1:40 slower than your fastest mile. Your average heart rate should be between 50% and 70% of your max heart rate.

<h5>Medium:</h5>

These are general mileage runs and should be average about 1:30 slower than your fastest mile. Your average heart rate should be between 60% and 75% of your max heart rate.

<h5>Medium Hard:</h5>

Approaching threshold pace, heart rate is between 75% and 80% and you are going about 1:00 - 1:20 slower than your fastest mile.

<h5>Hard:</h5>

Though not a top end sprint, this pace is quick, especially when the interval (time you are going hard) is short. For the 2 on and 1 on workouts this should be approaching your mile race pace. For the tempos, you are should be between 2 mile goal pace and 5k goal race pace.

Hills:

You should find a moderately steep hill, preferably grass that lasts about 30 seconds. You should be sprinting up with driving knees and arms.

If you re-arrange your weeks, make sure that you don't do workouts back to back and try to keep a recovery day between workouts and long runs. Do your best to follow the "plan" in the order it is written.

Form Drills

• A Skip
• B Skip
• High Knees
• Straight Leg March
• Caraoke
• Backwards running Long strides
• Backwards running short strides
• Samurai (Lunge with a twist towards the forward leg)
• Silkworm (walk your hands out, then inch your feet up, keeping knees straight)
• Straight leg bounding
• Fast leg
• Heel walk

Core Strength X 15 of each, go through circuit 3 times

Do 3 times each week

• Squats
• Mountain Climbers
• Pushups
• Bows and Toes with leg lift
• Superman
• Body Bridge
• Lunges
• Bicycles
• Lateral leg lift
• Hip Adduction
• Tuck Ups
• Crunches