Winter Training Info

Highlands High School XC  - Winter Work.

EVERY RUNNER SHOULD TAKE OFF AT LEAST 7-14 DAYS OF RUNNING. AFTER THE XC SEASON. Some of you should be ready to get back at it soon!

Below is a calendar from last year that you should download and follow. The best idea is to get in a habit of meeting with teammates after school just like we did for practice so you get the runs in. Ideally, you want all of them to be outside. Treadmills should be a last resort. Leggings, a nice long sleeve tech shirt, a jacket and gloves/hat usually work in most winter weather. 

If we plan to be an elite program in our division or the state, or you want to improve and be the best runner you can be, we need to embrace the year-round approach to running, taking breaks periodically for rest/recovery. (after XC / after Track)

Many did this during the last year, following my direction for mileage, etc, and saw significant improvements in XC. 

More than just running 5-6 days a week, which is a commitment to stay on track with miles, consistency is key. You can’t run for a few weeks and then take off for a month and pretend you are training or doing the work. Just like anything else, you get better the more you practice something. In this case, consistent miles help people to improve.

Even when it’s cold and you’re tired from school, getting out the door is crucial to your development. I suggest investing in some winter running gear, but often a tech shirt and a wind jacket (with gloves/hat and pants/tights) do just fine for any weather in our area. 

As we just finished the XC season, you should take a few weeks off to rejuvenate your mind/body while taking a break from running. That doesn’t mean you can’t still be active. Do something you enjoy. Take a hike, play some basketball, watch tv, go fishing. Whatever makes you happy! If you have any pains, it’s also a way to repair your body from a hard season as we look ahead towards track and next fall. Below is a plan to get back into things.

After XC Break – Mid January  

Your goal is to start gaining fitness, so when we get to January/February, I can have you start doing solid event based workouts, weather permitting. Each day you should stretch before and after using exercises you are familiar with to stretch your hamstrings, calves, etc…  Runs can be done on a treadmill only if it is a last resort, but it’s better than nothing.

Strength Work on r any THREE days not consecutive 

Body weight exercises / Core exercises are important to avoid injuries. 2-3 Reps.

(1)  Arm exercise (pushups or a variation) 

     (1)  CORE exercise 

     (1)  Leg  exercise
https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

Middle School  Plan (Run at least 4 days per week) 

Sample Schedule - 15-20 miles:

Mon - 2-3 - strides post run.

Tues - 3-4 (core)

Wed - OFF

Thurs -  3-4 (core)

Fri – OFF  

Sat – 3-4 (core)

Sun - 4-5 2-4x100 strides post run.

(Add core two days a week)

November and December Plan

January Plan