2024 Summer Training

THE ACTUAL PLANS ARE FOUND HERE FOR 2024 

(Plan will be the same for 2024, but dates need to be updated)

Summer Training Log to PRINT and fill in DAILY found HERE for 2024.

When we begin "official" practice, I can only start with where you are. If you have done the work over the summer, we can build on that. If you have not done the work over the summer, we need to start by playing "catch-up", which sets us back. We can be a more competitive team than what we already are if we train consistently over the summer.

• The number one thing you can do during the summer is get in consistent training volume, this means running regularly.

• The training should mostly consist of runs at a relatively easy pace. However, working in 2-3 runs with some faster efforts is a good idea (see training plans provided by Coach Wilkinson).

• Get enough sleep (8-9 hours).

• Be consistent! Keep up with the schedule the best you can while still being healthy. Your team is counting on you. You should find excuses to run, not be finding excuses not to run.

• Run on soft surfaces when you can, even if this simply means the dirt shoulder on the road.

• SAFETY: Always run in a safe place, and be sure to let someone know where you will be running, and give an approximate time for when you will return. Take advantage of running with someone when you can. (Also, please see the "Run Safety" page on this website).

Summer Training Plans

Do what you can to stick to a schedule, but when it makes sense to take a day off, even if the schedule does not call for it...take the day off! Good examples of reasons to take the day off are that you are more tired than normal (something isn't quite right), you have a family gathering/obligation and can’t fit it in, or something is hurting that does not normally hurt. (Having said this, some days you won’t feel like running, but just get started and see how you feel after a few minutes. If you still don’t feel right, go home. However, often you will find that once you get going, you are better off than you thought, and then you end up finishing feeling better than when you started).

Follow the training level suggested on the training plans cover page. Consider where your fitness level is and what your goals are. If you need to start at a lower level, but want to build to a higher level, go for it. If you are starting at a higher level but are finding it too difficult, moving to a lower level is fine too. Additionally, feel free to move the “rest day” if needed. Do not make drastic increases in mileage however! If you are not sure, ask me. But again...we need at least 10 of you to shoot for the 300 mile mark. REGARDLESS OF THE LEVEL, IF YOU ARE A VETERAN RUNNER, TRY TO MAINTAIN THE LONG RUN SCHEDULE AS WELL AS WORK IN "FASTER" DAYS EACH WEEK.

300 Mile Club: Mileage window for this is June 5th-August 31st

To be a part of the 300 Mile Club, you need to run 300 miles over the summer. If this is a goal of yours, but your fitness level does not allow for it, do not force the issue. If you are a veteran, I very strongly encourage you to make this a goal for you. We can be more competitive, but we must get the miles in. Waiting for the season to start to get fit is too late. If you want our team to advance, it's each person's responsibility to put in the work over the summer.

Mandatory Training logs: Each athlete must have and maintain a training log which is expected to be turned in on the first day of practice in order to go to camp. If you are seeking 300 Mile Club status, your log will be returned to you to continue to keep track of your miles through August 31st.

THE FOLLOWING GENERALITIES APPLIES TO EVERY LEVEL

JUNE/JULY/AUGUST: Most days should be at an easy pace, but 2-3 days a week should be harder efforts. Long runs should be done at an easy pace, but you may pick it up in the last mile or so if you are not having any issues.

JUNE: On the shorter mileage days concentrate on doing some core work and natural body strength work (push-ups, crunches, dips, lunges, etc.) ...OR 3-4 days a week on days of your choosing.

Also pick 2 days a week to do 4-6 strides after an easy workout. 

* Strides- Running 50-100 yards at fairly hard pace with short rests in between.

* Tempo pace- A hard effort, but not quite race pace. Around 80% effort. (Start working these in as you feel stronger).

JULY/AUGUST: Pick two non-consecutive days for a progression run*, faster run**, or hill run. (Advanced runners can work this in earlier in the summer).

* Progression run (aka negative split run)- Start off steady/relaxed for the first mile, transition into steady/moderate for the middle mile(s), finish strong/hard. Each mile should progressively get faster until the last mile is at 90% effort. Do not start out too fast, and only expect each mile to be a few seconds faster (up to 30 seconds-ish). Do a cool down of a half mile or so after this .

Training Paces Calculator: This is something I believe in as a tool, but I am a stronger believe in running by feel. However, at least have the following perceived efforts in mind.  Calculator Link 

Guide For Pacing by Perceived Effort or Running "By Feel"

Easy (same pace for much of most long runs as well)- With this effort you can easily hold a conversation, and when you are done, you feel like you could have easily kept on running.

Moderate- With this effort you can still hold a conversation, but it’s a little more challenging, and when you are done, you still feel like you could have kept on running.

Hard- With this effort, holding a conversation should be quite difficult, and when you are done, you are happy to be done, though you feel like  you could have gone a little farther.

Very Hard/Max Effort- With this effort, holding a conversation is not possible. You are giving it everything you’ve got. When you are done...you feel like you are completely spent.