Winter Training

Winter Training

Winter Training is a key ingredient to having a successful Track season! Remember; it can make or break your track season.

Informal team runs:

* Contact the Cross Country team captains for the place and time of informal team runs. Most of the time they meet at the track @ 3:00 pm.

* Follow the following running schedule. Don't go crazy running high mileage, especially if you have not developed a solid base (those who have been running 3 to 4 years should already have a solid base.) If this is your first track season and you want to try distance running please come seem me (Room WL-6) for a personalized running schedule.

* Once school track season starts (Feb. 10) we practice Monday thru Friday from 3pm - 5pm.

or Text Coach Naranjo (619)977-9176 for days of the week, time and place.

Winter running schedule:

Weeks 1-3 : * Run 4 to 7 days a week

Var. Sr/Jr. Boys Var. Sr/Jr. Girls Soph/Frosh Boys Soph/Frosh Girls

Dec. 2-8 28 miles 25 miles 25 miles 20 miles

Dec. 9-15 33 miles 28 miles 28 miles 20 miles

Dec. 16-22 36 miles 32 miles 32 miles 22 miles

• Run 20 – 45 minutes (20 - 36 miles)
• 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

Var. Sr/Jr. Boys Var. Sr/Jr. Girls Soph/Frosh Boys Soph/FroshGirls

Dec. 23-29 40 miles 35 miles 35 miles 25 miles

Dec. 30-5* 36 miles 32 miles 32 miles 22 miles

Jan. 6-12 44 miles 38 miles 38 miles 28 miles

Jan. 13-19 49 miles 41 miles 41 miles 31 miles

*Recovery 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

Var. Sr/Jr. Boys Var. Sr/Jr. Girls Soph/Frosh Boys Soph/FroshGirls Jan. 20-26 55 miles 45 miles 45 miles 35 miles

Jan. 27- Feb. 2* 47 miles 41 miles 41 miles 31 miles

Feb. 3-Feb. 9 60 miles 50 miles 50 miles 35 miles

*Recovery week

• Run 35-60 minutes (30-60 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 (If you feel tired slow down or cut the distance if you have to.) Recovery is an important element of your training
• Do 3 sets of 20 – 30 push ups, and 2 sets of 20-40 crunches every time you run.
• Stretch after you run.