Summer Training Notes

  • Summer training notes for high school

    The boys' goal is to log 150-250+ miles over the summer.

    The girls' goal is to log 150-200+ miles over the summer.

    Here's why: If you start the fall 2018 season in the condition you finished the 2017 season, we will have a very, very successful season! The goal: our team to win conference AND go to State!!! :)


    CONDITIONING SCHEDULE for 250+ summer miles:

    GIRLS: drop 5 minutes off each workout, and you'll have 150-200 miles and the girls' goal.

     ANYONE: drop 10 minutes off each workout, and you'll have 75-150 miles and the BARE minimum. Do at least this much, so you don't die trying to keep up with your teammates when the season starts in August.

     

    LATE MAY & JUNE:

    EC: Easy Continuous runs (You can talk easily while you run.) 30-45 minutes 4-5 times/week. 60 minutes once/week.

    MC: Medium Continuous runs (You can talk, but not for very long.) one 20 minute run once/week. Build to 30 minutes by end of month.

     Other tips:

    -First 5-7 runs at the beginning of the month should be fairly flat. By the end of the onth, you should vary your terrain daily and strive to maintain a steady cadence. Focus on good running mechanics/form.

    -Establish a weight lifting schedule 2-3 times/week. See/contact Coach Newhouse or Coach Vasher for details.

    -If your legs hurt, find another cross-training activity to do (swimming or biking).

    -If you have any questions or concerns, please contact Coach Newhouse!

     

    JULY:

    EC: 45-50 minutes 1 time/week. 55-65 minutes 3 times/week. 80 minutes 1 time/week. All EC runs should have a surge every 10 minutes that lasts at least 30 seconds each time.

     MC: 35-40 minutes 1 time/week. Should be faster than your June MC pace & get faster each week in July.

     Interval day: 1 time/week.

      Push hard for 4 minutes, then jog for 90- 120 seconds. Repeat until you've logged 25 minutes.

       Or do hill repeats (example puke hill 6-10 times with walking recovery).

    Other tips:

    -Keep changing terrain.

    -Work to increase the pace of your EC and MC runs each week.

    -Keep swimming and biking.

    -Keep lifting.

    -If your legs hurt, feel dead/heavy, BACK OFF!!!

    -If you have any questions or concerns, please contact Coach Newhouse!

     

    EARLY AUGUST:

    Time for self reflection. If you have successfully maintained running beast mode, (you have stuck to the plan at the high level) then you are probably ready to back off to late June levels. This will allow you to arrive to the first weeks of practice refreshed. If you are  behind, then you probably need to keep running just like it's July.


    Summer training notes for junior high

    Recommendations & tips:

    -July= 10+ miles per week on varying terrain and at varying speeds.

    -August= 15+ miles per week on varying terrain and at varying speeds.
    -Runs should be 1.5 to 3 miles long or 15-35 minutes.

    -Research running form and work to implement what you learn.

    -Shorter runs should be faster and longer runs should comfortably fast.

    -Alternate running and jogging or sprinting and walking intervals to build endurance and mileage.

    -Build the number of minutes you can run continuously.

    -Build the number of minutes you can maintain race pace.

    -Strive to get better every day.

     

    *Varying terrain = hills, treadmill, pavement, gravel, grass

    *Varying speeds:

    EC: Easy Continuous runs= You can talk easily while you run.

    MC: Medium Continuous runs= You can talk, but not for very long.

    RPC: Race Pace Continuous= You are running too hard to talk (but not sprinting).

    SP: Sprint pace= You are running as fast as you can possible go.