Cross Country Training 2010
Summer Training Info and Schedule
The first “official” day of cross country is not until August 9 th. 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 21st 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.
Simply put, the only way to become a better distance runner you have to run more. It is your responsibility to follow this training schedule as closely as possible. The other piece of the training that can separate you from the rest is how well you do your supplemental training. Intense Core Work is critical to running form and efficiency. The will to succeed is nothing without the will to prepare.
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.
Summer Conditioning: Monday - Friday: 8:00 am at Deep Run HS Track Stadium
Camp: July 25th – July. 30th: Blue Ridge Running Camp: Harrisonburg, VA
Information @ http://wwww.blueridgerunning.com
Camp is a great way to learn about the sport and jumpstart the season. It is strongly recommended for all athletes. Another option is http://www.starcampsandcoaching.com/page2 which is from July 12-17 at Pocohontas State Park.
From June 7th to June 20th is an Active Rest period if ran Indoor and Outdoor, and a build up period if you did not run outdoor. 4-5 runs per week no longer than 35 minutes. Exercise 6 days a week playing other sports, biking, swimming. Begin to follow the Weightlifting and Supplemental Schedule.
Summer Schedule
Week 1 Starts Monday, June 21st
Monday: 55 min. pick it up over the last 20 min.
Tuesday: Form Drills, 40 min. easy medium, 8 X 100 with 30 secs. rest
Wednesday: 35 min. easy-medium
Thursday: Form Drills, 40 min. Medium-Medium Hard, 8 X 100m strides
Friday: off
Saturday: 45 min. easy-medium, 8 X 100 M strides
Sunday: off
Week 2
Monday: 60 min. pick it up over the last 20 min.
Tuesday: Form Drills, 45 min. medium, 8 X 100 with 30 secs. rest
Wednesday: 40 min. easy-medium, 8 X 100 M strides
Thursday: 15 min. warmup, 2 mile tempo@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Friday: off
Saturday: 45 min. Medium
Sunday: off or crosstrain
Week 3
Monday: 65 min., pick it up over the last 20 min.
Tuesday: Form Drills, 15 warmup, 8 X 1 min. hard, 1 min. easy, 15 min. c-dwn.
Wednesday: 45 min. medium, 8 X 100m strides
Thursday: 7/5 15 min. warmup, 5 X 800 meters with 3 min. rest at or near 5K race pace) 15 min. cooldown
Friday: Form Drills, 35 min. easy-medium
Saturday: 65 min., pick it up over the last 25 min.
Sunday: off or crosstrain
Week 4 / S.T.A.R. Camp Week
Monday: 70 min., pick it up over the last 25 min.
Tuesday: Form Drills, 15 min. warmup 6 x 2 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 45 min. medium, 8 X 100m strides
Thursday: Form Drills, 15 min. warmup, 2 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Friday: 40 min. easy medium, 8 x 100 strides (Optional Double 20 min.)
Saturday: 50 min. easy medium
Sunday: off or crosstrain
Week 5
Monday: 70 min. pick it up over the last 20 minutes
Tuesday: Form Drills, 12 X 1 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 50 min. Medium, 8 X 100m strides
Thursday: 15 min. warmup, 5 X 800 meters at or near 5K race pace) 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium (Optional Double 20 min.)
Saturday: 55 min. easy medium
Sunday: off or crosstrain
Week 6 / Blue Ridge Camp Week
Monday: 75 min. pick it up over the last 20 minutes
Tuesday: Form Drills, 10 min. warmup, 10 X 30 sec. Hill (sprint) right into 5 X 1 min. hard, 1 mi. easy, 10 min. cooldown
Wednesday: 50 min. medium, 8 X 100 strides (Optional Double 20 min.)
Thursday: 15 min. warmup, 3 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium, (Optional Double 20 min.)
Saturday: 80 min., pick it up over the last 25 min.
Sunday: off or crosstrain
Week 7
Monday: 80 min., pick it up over the last 25 min.
Tuesday: Form Drills, 15 min. warmup 8 X 2 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 55 min. medium, 8 X 100m stride
Thursday: 15 min. warmup, 3 mile tempo (@ 20 secs. Slower than 5K race pace 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium (optional Double 20 min.)
Saturday: 50 min.,pick it up over the last 25 min. 8 x 100 m strides
Sunday: off
First Day of Practice is Monday, August 9th @ 7:00 at Deep Run Track / Week 8
YOU MUST HAVE A COMPLETED, CURRENT VHSL PHYSICAL READY TO TURN IN OR YOU WILL NOT BE ABLE TO PRACTICE WITH THE TEAM. PLEASE PLAN AHEAD AND GET THEM DONE.
Monday: 80 min., pick it up over the last 25 min.
Tuesday: Form Drills, 15 min. warmup 12 X 1 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 55 min. medium, 8 X 100m stride
Thursday: 15 min. warmup, 6 X 800 with 3 min. rest at near 5K race pace, 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium (optional Double 20 min.)
Saturday: 50 min.,pick it up over the last 25 min. 8 x 100 m strides
Sunday: off
Types of Workouts
Tempo Runs: On Mondays tempo runs are on the schedule. Tempo runs are to be done at 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.
Easy-Medium: 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.
Medium: 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.
Medium Hard: approaching threshold pace, heart rate is between 75% and 80% and you are going about 1:00 – 1:20 slower than your fastest mile.
Hard: 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 off workouts this should be approaching your mile race pace. For the tempos, you 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
Windmill
Backwards running Long strides
Backwards running short strides
Samurai (Lunge with a twist towards the forward leg)
Straight leg bounding
Fast leg
Heel walk
Core Strength X 15 of each exercise, go through circuit 3 times.
Do each Circuit Once per week, Lift on Tues. and Thursday
CORE
Squats
Mountain Climbers
Pushups
Bows and Toes with leg lift
Superman
Body Bridge
Bicycles
Tuck Ups
Lateral leg lift
Hip Adduction
Flutter Kicks
HIPS
Leg Swings
Sideways
Front to back
Fire Hydrant
Scorpion
Pointer (opposite hand
Opposite Leg)
Swimming (Opposite hand,
Opposite foot)
Lunges
Tuck Ups
HOLDS
(30 Seconds)
Bows and Toes
Left and Right Side Holds
Arch
Balance on Left and Right foot
Bows and Toes with Left and Right leg up
Toe Stand
Silkworm X 6
AB Circuit: Go Through After you Lift 2-3 times each week.
25 Crunches
25 Obliques on each side
25 Toe Touches
15 Leg Raises
Rest 30 secs.
25 Tuck Ups
25 Bicycles
15 Flutter Kicks
Rest 30 secs.
25 Reverse Crunches
10 Windmills
25 side to side touches
25 Crunches
Exercise Ball Circuit
Pointer
Push Ups w/feet on ball
Tuck Ups (start in push up position pull ball up to chest with feet on it)
Bows and Toes with leg lift (feet on ball)
Body Bridge with leg lift feet on ball
Ball Squeezes (lay on back, Knees up, ball btw. Legs, Squeeze and hold for 3 seconds)
Hamstring Curls (Lay on back, legs straight, heels on ball. Pull ball up under your butt)
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.
Simply put, the only way to become a better distance runner you have to run more. It is your responsibility to follow this training schedule as closely as possible. The other piece of the training that can separate you from the rest is how well you do your supplemental training. Intense Core Work is critical to running form and efficiency. The will to succeed is nothing without the will to prepare.
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.
Summer Conditioning: Monday - Friday: 8:00 am at Deep Run HS Track Stadium
Camp: July 25th – July. 30th: Blue Ridge Running Camp: Harrisonburg, VA
Information @ http://wwww.blueridgerunning.com
Camp is a great way to learn about the sport and jumpstart the season. It is strongly recommended for all athletes. Another option is http://www.starcampsandcoaching.com/page2 which is from July 12-17 at Pocohontas State Park.
From June 7th to June 20th is an Active Rest period if ran Indoor and Outdoor, and a build up period if you did not run outdoor. 4-5 runs per week no longer than 35 minutes. Exercise 6 days a week playing other sports, biking, swimming. Begin to follow the Weightlifting and Supplemental Schedule.
Summer Schedule
Week 1 Starts Monday, June 21st
Monday: 55 min. pick it up over the last 20 min.
Tuesday: Form Drills, 40 min. easy medium, 8 X 100 with 30 secs. rest
Wednesday: 35 min. easy-medium
Thursday: Form Drills, 40 min. Medium-Medium Hard, 8 X 100m strides
Friday: off
Saturday: 45 min. easy-medium, 8 X 100 M strides
Sunday: off
Week 2
Monday: 60 min. pick it up over the last 20 min.
Tuesday: Form Drills, 45 min. medium, 8 X 100 with 30 secs. rest
Wednesday: 40 min. easy-medium, 8 X 100 M strides
Thursday: 15 min. warmup, 2 mile tempo@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Friday: off
Saturday: 45 min. Medium
Sunday: off or crosstrain
Week 3
Monday: 65 min., pick it up over the last 20 min.
Tuesday: Form Drills, 15 warmup, 8 X 1 min. hard, 1 min. easy, 15 min. c-dwn.
Wednesday: 45 min. medium, 8 X 100m strides
Thursday: 7/5 15 min. warmup, 5 X 800 meters with 3 min. rest at or near 5K race pace) 15 min. cooldown
Friday: Form Drills, 35 min. easy-medium
Saturday: 65 min., pick it up over the last 25 min.
Sunday: off or crosstrain
Week 4 / S.T.A.R. Camp Week
Monday: 70 min., pick it up over the last 25 min.
Tuesday: Form Drills, 15 min. warmup 6 x 2 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 45 min. medium, 8 X 100m strides
Thursday: Form Drills, 15 min. warmup, 2 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Friday: 40 min. easy medium, 8 x 100 strides (Optional Double 20 min.)
Saturday: 50 min. easy medium
Sunday: off or crosstrain
Week 5
Monday: 70 min. pick it up over the last 20 minutes
Tuesday: Form Drills, 12 X 1 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 50 min. Medium, 8 X 100m strides
Thursday: 15 min. warmup, 5 X 800 meters at or near 5K race pace) 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium (Optional Double 20 min.)
Saturday: 55 min. easy medium
Sunday: off or crosstrain
Week 6 / Blue Ridge Camp Week
Monday: 75 min. pick it up over the last 20 minutes
Tuesday: Form Drills, 10 min. warmup, 10 X 30 sec. Hill (sprint) right into 5 X 1 min. hard, 1 mi. easy, 10 min. cooldown
Wednesday: 50 min. medium, 8 X 100 strides (Optional Double 20 min.)
Thursday: 15 min. warmup, 3 mile tempo (@ 20 secs. Slower than 5K race pace) 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium, (Optional Double 20 min.)
Saturday: 80 min., pick it up over the last 25 min.
Sunday: off or crosstrain
Week 7
Monday: 80 min., pick it up over the last 25 min.
Tuesday: Form Drills, 15 min. warmup 8 X 2 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 55 min. medium, 8 X 100m stride
Thursday: 15 min. warmup, 3 mile tempo (@ 20 secs. Slower than 5K race pace 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium (optional Double 20 min.)
Saturday: 50 min.,pick it up over the last 25 min. 8 x 100 m strides
Sunday: off
First Day of Practice is Monday, August 9th @ 7:00 at Deep Run Track / Week 8
YOU MUST HAVE A COMPLETED, CURRENT VHSL PHYSICAL READY TO TURN IN OR YOU WILL NOT BE ABLE TO PRACTICE WITH THE TEAM. PLEASE PLAN AHEAD AND GET THEM DONE.
Monday: 80 min., pick it up over the last 25 min.
Tuesday: Form Drills, 15 min. warmup 12 X 1 min. hard, 1 min. easy, 15 min. cooldown
Wednesday: 55 min. medium, 8 X 100m stride
Thursday: 15 min. warmup, 6 X 800 with 3 min. rest at near 5K race pace, 15 min. cooldown
Friday: Form Drills, 45 min. easy-medium (optional Double 20 min.)
Saturday: 50 min.,pick it up over the last 25 min. 8 x 100 m strides
Sunday: off
Types of Workouts
Tempo Runs: On Mondays tempo runs are on the schedule. Tempo runs are to be done at 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.
Easy-Medium: 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.
Medium: 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.
Medium Hard: approaching threshold pace, heart rate is between 75% and 80% and you are going about 1:00 – 1:20 slower than your fastest mile.
Hard: 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 off workouts this should be approaching your mile race pace. For the tempos, you 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
Windmill
Backwards running Long strides
Backwards running short strides
Samurai (Lunge with a twist towards the forward leg)
Straight leg bounding
Fast leg
Heel walk
Core Strength X 15 of each exercise, go through circuit 3 times.
Do each Circuit Once per week, Lift on Tues. and Thursday
CORE
Squats
Mountain Climbers
Pushups
Bows and Toes with leg lift
Superman
Body Bridge
Bicycles
Tuck Ups
Lateral leg lift
Hip Adduction
Flutter Kicks
HIPS
Leg Swings
Sideways
Front to back
Fire Hydrant
Scorpion
Pointer (opposite hand
Opposite Leg)
Swimming (Opposite hand,
Opposite foot)
Lunges
Tuck Ups
HOLDS
(30 Seconds)
Bows and Toes
Left and Right Side Holds
Arch
Balance on Left and Right foot
Bows and Toes with Left and Right leg up
Toe Stand
Silkworm X 6
AB Circuit: Go Through After you Lift 2-3 times each week.
25 Crunches
25 Obliques on each side
25 Toe Touches
15 Leg Raises
Rest 30 secs.
25 Tuck Ups
25 Bicycles
15 Flutter Kicks
Rest 30 secs.
25 Reverse Crunches
10 Windmills
25 side to side touches
25 Crunches
Exercise Ball Circuit
Pointer
Push Ups w/feet on ball
Tuck Ups (start in push up position pull ball up to chest with feet on it)
Bows and Toes with leg lift (feet on ball)
Body Bridge with leg lift feet on ball
Ball Squeezes (lay on back, Knees up, ball btw. Legs, Squeeze and hold for 3 seconds)
Hamstring Curls (Lay on back, legs straight, heels on ball. Pull ball up under your butt)
