Summer Running

Summer Mantra

Follow this code and you will improve:

"30 to 60 minutes of Running 5 or more days with 1 long run of 90mn or more each week."

Summer Workouts - for those that want to bring their training to the next level.

    • T-Wolf Tempo: running at threshold levels 1x per week throughout the summer.
      • Early Summer: 15mn easy running out, turn around and slowly pick up the pace back. Cooldown 5mn.
      • Mid Summer: 20mn easy running out, turn around and run hard back. Cooldown 5mn.
      • Late Summer: 30mn easy running out, turn around and accelerate back. Last 15mn should feel hard. Cooldown 5mn.
    • T-Wolf Fartlek: mix up 15sec, 30sec, and 60sec intervals into your run 1x per week.
        • Early Summer: 10mn warm-up, 6x30sec, and 6x15sec with 1mn jogging rest between. 5mn cool-down.
        • Mid Summer: 10mn warm-up, 4x60sec, 4x30sec, and 4x15sec with 1mn jogging rest. 5mn cool-down.
        • Late Summer: 10mn warm-up, 6x60sec, 6x30sec, and 6x15sec with 1mn jogging rest. 5mn cool-down.

Injury Free Strength and Core Program - Perform 2x per Week - click here - For video of lower body exercises - click here

http://www.runnersworld.com/high-school/use-summer-training-to-make-the-jump

Notes:

  • Organized summer runs will begin in July. We are looking for students and parents who can help by setting up runs at trailheads, school, parks or their home. This doesn’t mean wait until July to run. Run in June – follow the mantra!
  • Please give your phone number to Coach Keller (pkeller@eastmountainhigh.net or 220-6321) for summer text message updates.
  • There will be a mandatory Fall Sports Team Meeting early August. Look for information.
  • Get your physicals done early. They must be turned in before you can start practice.