Summer Training

Letter from the Coach

When I was in high school, I used to argue with other students about which sport was tougher: football, soccer, or cross country. Of course the football players thought they had it the worse because of the numerous hits, required strength and skill, and the number of scars they can count on themselves. Soccer players argued that their endurance levels and training was just as hard if not worse because of the length of game and added requirement of skill involved for the sport. However, I always knew in my heart that simply putting one foot in front of the other in a manner that was faster than a competitor of nearly equal physical makeup was much tougher because it meant that I just had to have more guts than that person. On a scale of toughness, this sport pits not only the strengths of individuals up against each other, but also their wills.

As you begin a new year and a new season (and for some of you a new sport), I want you to remember what you are about to accomplish. Whether you are trying to outrace an opponent, or that opponent is you and you’re trying to set a personal best, you are building character like none other.

I hope that you each take the time to read through this information thoroughly as it will help you set the stage for a successful season. If at any time you are unsure of what or how to do something or you just want to seek some motivation, I hope you all know that any one of you is welcome to contact me. I wish you the best of luck and strength in the weeks to come. And I look forward to working with all of you as we begin building the next big legacy together.

Best Regards,

Coach Ayer

Summer X-C Training Program

Daily Overview

1. Stretch well before and after every workout. THIS IS A MUST! (Check section for more info)

2. Toe Raises every other day (helps prevent shin splints)

Stand on stair with toes and stand up on toes, then lower them below stair. This equals 1 set

3. Push-ups (as many as you can to failure) 3 times a week

sets of 10 to 20 are acceptable

4. Chin-ups (as many as you can to failure) 3 times a week

if you have a chin-up bar or similar method

5. Dips (as many as you can to failure) 3 times a week

can be done with chairs, tables, etc.

6. Burpees (as many as you can to failure) 3 times a week

7. Please do not do road races unless you clear it with me.

8. Keep a daily log of your workouts. Use sites like MapMyRun or Strava

9. Drink PLENTY of fluids (water or Gatorade type drinks). (Check section for info)

As hard as it is, please make an honest effort to avoid soda – not good for runners!

10. Eat good meals – plenty of complex cards (fruits, veggies, pasta, whole grain breads and cereals). Get protein sources from tuna, chicken, beans, lean red meat (limited). Eat plenty of bananas and raisins if possible.

11. Be as faithful as possible to your summer program. Your cross country season will greatly depend on what you yourself commit to do. If you are serious and diligent in this you will have a solid season – I guarantee it!

12. First OFFICIAL day of practice is Monday, August 17th, at 8:00am at DHS. (8am each day after and beyond until school starts).

SUMMER TRAINING practices will start end of June. Time TBA on Remind each week. Text @deptfordxc to the # 81010.

Weekly Workouts for Phase 1: Summer Training

This will help guide you through the first phase of the season’s full training schedule. The phases work to first build endurance, then strength (power), then stamina (to do both), and to eventually reach peak racing ability near season’s end.

In addition to the items on the previous page of the daily overview, please try to adhere to this as close as possible. Obviously if you have injury problems or other issues, it sometimes gets in the way of the plans and you have to adjust. If you have any questions about adjusting the routine, please contact me.

Keep track of your progress on the logs and through me. No need to lie about what you do (this is not a graded assignment), and it’s more important that you reflect a true assessment of what you’ve done. Feel free to include other physical activities you do as well such as hikes, biking, etc.

Ultimately, if you can’t do this whole training schedule below, try to just get in whatever you can over the summer. Some is better than none and you’ll have a MUCH more successful season with mileage under your belt when season starts. Those who don’t train over the summer will simply start practice with shorter runs and have to build up slower than the rest. My personal suggestion: group up! Call friends and running mates and organize group or paired runs either each day or a few days a week. To minimize the impact on your day, I suggest running in the earlier morning when the day is coolest (evening runs still have the lingering heat from the day) and it is over before your day starts. And come to Summer Training Practices joining coaches and teammates for a few runs each week during the summer to keep you on track!!!!!

Phase 1: Endurance

This phase seeks to increase weekly mileage totals and to gradually increase both the frequency and length of our long endurance runs. Please don’t forget to involve the form drills in order to progress the leg speed a little as well.

The schedule below lists the mileage that should be done each week. However, these runs should also be varied. Choose to mix up your runs by making them CRISP (quick 85% effort run maybe twice a week), EASY (relaxed 65% effort run), or regular ENDURANCE runs (Conversational pace at 70% effort). Usually the long runs each week will be EASY (and space these out through week). In addition, throw in some STRIDERS (short bursts of about 25-50 yards with quick leg turnover – can be done after run) a couple times a week to begin quickening leg speed

If unsure of mileage around your home, have a parent use their car to determine some loops in your neighborhood. You can also use the following website to roughly map out a course: www.mapmyrun.com. Or you can follow this general guideline:

Typically, a male should run 1 mile Easy in about 7.5-8mins (more experienced) to 8-8.5mins (less experienced). A female should run 1 mile Easy in about 8-8.5mins (more experienced) to 9.5mins (less experienced). Crisp runs will typically be 6.5-7mins per mile for more experienced and about 7.5 for less experienced.

Week 1 ~ June 16– June 22

3 Miles a day. Get in one “long” run of about 5 miles. = Total 23 Miles

Elite training: add 1 mile to each day. Total = 30 miles

Week 2 ~ June 23– June 29

4 miles a day. Get in one long run of 6 about miles. = Total 30 Miles

Elite training: add 1 mile to each day. Total = 37 miles

Week 3 ~ June 30 – July 6

4 miles a day. Get in two long runs of 6 about miles. = Total 32 Miles

Elite training: add 1 mile to each day. Total = 39 miles

Week 4 ~ July 7 – July 13

3 runs of 4 miles, 3 runs of 5 miles and 1 long run of 7 miles. = Total 34 Miles

Elite training: add 1 mile to each day, 2 miles to long run. Total = 42 miles

Week 5 ~ July 14 – July 20

2 runs of 4 miles, 3 runs of 5 miles and 2 long run of 7 miles. = Total 37 Miles

Elite training: add 1 mile to each day, 2 miles to long runs. Total = 46 miles

Week 6 ~ July 21 – July 27

5 miles a day and 1 long run of 8 miles. = Total 38 Miles

Elite training: add 1 mile to 5 days, 2 miles to long run and one other. Total = 48 miles

Week 7 ~ July 28 – August 3

5 miles a day and 2 long runs of 8 miles. = Total 41 Miles

Elite training: add 1 mile to each day, 2 miles to long runs. Total = 50 miles

Week 8 ~ August 4 – August 10

5 miles a day and 2 long runs of 8 miles & 9/10 miles. = Total 42-3 Miles

Elite training: add 1 mile to each day, 2 miles to long runs. Add a couple more miles in week if possible. Total = 51-57 miles

Week 9 ~ August 11– August 17

Repeat week 8 until practice

Elite training: add 1 mile to each day, 2 miles to long runs. Add a couple more miles in week if possible. Total = 51-57 miles

Don’t forget that we’ll meet on Monday, August 18th for our first official practice!

Vary Terrain

Please try to vary the terrain that you train on. Run rolling grass hills, gravel roads, wooded areas, and pavement.

Flexibility

Slow and relaxed, emphasize cool down stretches as well as before you run. See the stretches section. The more flexible you become, the less prone to injuries you are. Pay attention to stretching instructions on stretching cold muscles.

Off-Season Training

If training during an off-season when not participating in another sport, you may use the program below to keep yourself in shape for future Cross Country Season! It's simply a guideline, but if you followed this, it would mimic the intensity of a spring season of athletics and keep you fine tuned!

Spring Season

Weeks 1-4

Run for mileage building from about 25 to 35 miles per week

Include 1 day of HILLS each week with easy mileage before and after
Include 1 LONG RUN each week that is at least 2-3 miles longer than the average run during the week
Vary the pace from some days being easy conversational to other days being crisp (but not hard). Be sure every day is not crisp, or you'll overtax your body.

Weeks 5-8

Run for mileage building from about 35 to 50 miles per week

Include 1 day of HILLS each week with easy mileage before and after
Include 1 workout day each week with easy mileage before and after
- Suggested workouts: Tempo run (the middle miles of your run are at near, not at, race pace, and are consistent), Fartlek run (think of our Perpetual 400 run, periods of speed broken up by periods of normal run pace), or Interval run (use a track or set distance and run hard followed by period of rest. Keep it simple with repeats of single distance such as 3-5x1000, 6-8x800, 10-12x400)
Include 1 LONG RUN each week that is at least 3-4 miles longer than the average run during the week
Vary the pace AND mileage of runs from some days being easy conversational to other days being crisp (but not hard). Be sure every day is not crisp, or you'll overtax your body. Add and subtract a mile each day to mix up the distances.

Weeks 9-12

Run for mileage building from about 33 to 43 miles per week

Include 2 workout days each week with easy mileage before and after
- Suggested workouts: Tempo run (the middle miles of your run are at near, not at, race pace, and are consistent), Fartlek run (think of our Perpetual 400 run, periods of speed broken up by periods of normal run pace), or Interval run (use a track or set distance and run hard followed by period of rest. Keep it simple with repeats of single distance such as 3-5x1000, 6-8x800, 10-12x400)
Include 1 LONG RUN each week that is at least 3-4 miles longer than the average run during the week
Vary the pace AND mileage of runs from some days being easy conversational to other days being crisp (but not hard). Be sure every day is not crisp, or you'll overtax your body. Add and subtract a mile each day to mix up the distances.

Core Work

In addition to all the running above, you should maintain a solid strength and core workout that will help balance your body.

Include at least 4 abdominal (for example 2 on back such as bicycles or alphabets and 2 facing down such as planks, mountain climbers, etc)
Include at least 2-3 sets of push ups
Include, if possible (even with heavy objects) some free weight lifts or lunges (like squat and curl, lift and press, or overhead-lift lunge)

Also, follow all proper flexibility routines including dynamic stretching before and after the runs. And if possible, perform some hurdle stretching-like drills and form running drills (preferably on days without workouts).

IMPORTANT REMINDER

Following Week 12 (preferably around last week of May), be sure you allow for 3 weeks of NO RUNNING before starting summer training. You should continue to keep your strength and flexibility up through core and strength conditioning, but your body needs to reset before beginning a new cycle of running in the summer (which should start in the last week of June).

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