Summer Running
Summer running is a key ingredient to having a successful CC season!
Informal team runs:
* We like big teams, if you come out and practice, you get to be in meets. Info for 9th graders
First day of official practice is Monday, Aug. 3. You must be cleared in order to practice with the team. Look at the Clearance Information link for directions on how to clear.
* Once school starts we practice Monday thru Friday from 3:00 pm - 5:00 pm, or 6:00 am - 7:45 am
or contact Coach Naranjo or Coach Southwood on the Group Me App for days of the week, time and place.
Thoughts on summer running:
Don’t go nuts when you start your summer running. Develop a routine, and stick with it. Start out doing runs you can easily do, as the summer progresses you can gradually run a little farther and a little faster.
Weeks 1-3 : * Run 4 to 7 days a week
Run 20 – 40 minutes (20 - 42)
Pace should be determined by how your body feels
Do 2 sets of 10 – 15 push ups, and 2 sets of 20-40 crunches every time you run.
Stretch after you run.
Weeks 4-7 : * Run 4 to 7 days a week
Run 30 - 50 minutes (25-50 miles)
One day a week you should do a long run. About 15-20 mins longer than you normally run.
One day a week you should do one tempo run. 20 minute at regular pace, 20 minute pick-up at threshold pace (comfortably hard), 10 minute cool down.
Pace should be determined by how your body feels
Do 3 sets of 15– 20 push ups, and 3 sets of 20-40 crunches every time you run.
Stretch after you run.
Weeks 8-10 : * Run 4 to 7 days a week
Run 35-60 minutes (30-55 miles)
One day a week you should do a long run. About 15-20 mins longer than you normally run.
One day a week do a hilly run, where you pick up the pace on the hills. This run should be no more than 50 minutes.
One day a week you should do one tempo run. 20 minute at regular pace, 20 minute pick-up at threshold pace (comfortably hard), 20 minute at regular pace.
Pace should be determined by how your body feels
Do 3 sets of 20 – 30 push ups, and 2 sets of 20-40 crunches every time you run.
Stretch after you run.