Summer Training Guide 2017
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ABCDEFGHI
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Group 3 Boys:potential varsity runners/ returning varsity runners/ alumniKeep a training log and update it regularly!
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steady pace:6:30-7:30
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maximum mpw:
60
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Number on each day indicates approximate *total* mileage for the day (after strides, barefoot running, double runs, warm up, cool down, etc.)
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MTWThFSaSu
approx. mpw
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June 12-18
steady + strides
fartlek 6x1
steady/BF10/Circuit1
prog + strideseasy + corelong + stridesoff35
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6656570
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June 19-25
steady + strides
fartlek 4x1.5
steady/BF10/Circuit1
prog + strideseasy + corelong + stridesoff40
11
6767680
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June 26-July 2steady + 4 hillsfartlek 4x2
steady/BF10/Circuit1
prog + strideseasy + corelong + strideseasy45
13
7867692
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July 3-9
steady + strides
fartlek 4x1steady/BF5/Circuit2prog + strideseasy + corelong + strideseasy35
15
6555572
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July 10-16steady + 4 hills
fartlek 4x2 + long strides
steady/BF10/Circuit2
prog + strideseasy + corelong + strideseasy45
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7867692
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July 17-23steady + 4 hills
fartlek 3x3 + long strides
steady/BF10/Circuit2
prog + strides
AM easy/PM steady
long + strideseasy50
19
87778103
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July 24-30steady + 6 hills
fartlek 3x3 + long strides
steady/BF10/Circuit3
prog + strides
AM easy/PM steady
long + strideseasy50
21
87579113
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July 31 - Aug 6steady + 6 hills
fartlek 4x3 + long strides
AMeasy/PMsteady/C3
prog + strides
AM easy/PM steady
long + strideseasy60
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989810124
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Aug 7-13
(pre-season)
steady + 4 hills
fartlek 4x2 + long strides
steady/BF10/Circuit3
prog + strideseasy + corelong + strideseasy45
25
7867692
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Aug 14-201st Practice
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TERMINOLOGY
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steadyThis is your typical 'maintenance day' pace. It is faster than easy. You should work up a sweat, but be comfortable when running.
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easyJust an easy jog. Pace is based on how you feel that day.
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fartlek 4x1.5A steady run, with 4 hard efforts of 1.5 minutes each, spaced equally throughout.
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progProgression run. Begin easy, progress through steady, and finish hard. Go as hard as you feel comfortable, but don't overdo it!
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longLong run. On a trail, if you wish!
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strides~100m sprints of 80,90,90,100% effort w/ jogs back between each. Focus on big arms, high knees, heel return.
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BF1010min of easy barefoot running. This strengthens your feet and ankles, and prevents injury.
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coreAt a minimum, complete magic number core and leg raises (front, back, left, right).
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hills10-20sec sprints up a steep hill, focusing on arm drive and toe push-off. Easy jog back down as recovery. Cool down at least 5min after set.
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Group 3 Boys (60)
Group 2 Boys/ Group 3 Girls (45)
Group 1 Boys/ Group 2 Girls (30)
Group 1 Girls (25)