Summer/Off Season Running 2024
Below you will find the summer training schedule for MBMS Cross Country 2024. Please use this schedule to your discretion and, as always, athletes safety is number one!
Malcom Bridge Middle School Cross Country
Summer Training Plan- New and Returning Runners
Coach Schirmer- eschirmer@oconeeschools.org
Coach Daniel - edaniel@oconeeschools.org
Welcome back to MBMS Cross Country! We are excited about your interest in running for the 2024 season. To best prepare for the season it is important that you build a solid base of training before the season starts. The week of July 4 remains a “dead week,” so there are no scheduled workouts during that week. However, runners may continue to run if he/she should choose to. REMEMBER, we want runners to do what they can. This is meant to prepare them for starting tryouts/practices immediately when we return to school.
As training begins, there’s a few things to remember:
1. Have Fun! Remember to enjoy your summer break! Your training should take no longer than 45 minutes on any given day. You can also make your workouts fun. Run with a family member, friend, dog; if you run by yourself, PLEASE make sure that an adult knows where you are, where you are going, and if you can, take a device with you. As always, SAFETY is important.
2. Build into your Training It is important to avoid doing too much too quickly, so don’t worry about how fast you are running during the first couple of weeks. Instead, focus on running the entire length of time without stopping at a comfortable pace.
3. Take Care of Yourself We live in Georgia, and it is HOT AND HUMID. SO, be sure that you are drinking plenty of water throughout the day. Gatorade and Powerade are fine, but remember the importance of water.
Also, try not to run in the heat of the day! Morning hours or evenings will work out far better. For returning runners, use some of our warm up stretches and drills prior to a run. And don’t forget to spend no less than 5 minutes stretching after a workout.
Week One - June 2
● Sunday- Rest Day
● Monday- Run 15 minutes comfortably (You should be able to hold a conversation while running and you should not struggling to get full breaths in)
● Tuesday- Rest Day
● Wednesday- Run 15 minutes comfortably
● Thursday- Run 15 minutes comfortably
● Friday- Rest Day
● Saturday- Run 20 minutes comfortably
Week Two - June 9
● Sunday- Rest Day
● Monday- Run 15 minutes comfortably
● Tuesday- Rest Day
● Wednesday- Run 20 minutes comfortably
● Thursday- Rest Day
● Friday- Run 20 minutes comfortably
● Saturday- Run 25 minutes comfortably
Week Three - June 16
● Sunday- Rest Day
● Monday- Run 20 minutes at a medium pace (should be difficult to have a conversation; this is 75% effort)
● Tuesday- Rest Day
● Wednesday- Run 20 minutes comfortably
● Thursday- Rest Day
● Friday- Run 20 minutes at a comfortable pace with 3 bursts of speed (not sprinting, just a pick up in the pace...like you’re trying to pick someone off in a race/meet) lasting 1 minute each. THIS SHOULD BE SPREAD THROUGHOUT THE 20 MIN Workout.
● Saturday- 25 minutes comfortable run
Week Four - June 23
● Sunday- Rest Day
● Monday- Run 20 minutes comfortably
● Tuesday- Rest Day
● Wednesday- Run 25 min. ( Go 2 min faster at 90% effort, then 3 min. comfortable) Repeat this until you reach 25 min.
● Thursday- Rest Day
● Friday- Run 20 min. comfortably
● Saturday- Run 25 min.
Week Five - July 7
● Sunday- Rest Day
● Monday- Run 25 min at a medium pace (75% effort)
● Tuesday- Run 20 min comfortably
● Wednesday- Rest Day
● Thursday- Run 25 min. On a hilly route or with 5 bursts of speed lasting one to two minutes each spread over 25 min.
● Friday- Rest Day
● Saturday- Run 25 min. comfortably
Week Six - July 14
● Sunday- Rest Day
● Monday- Run 25 minutes comfortably
● Tuesday- Rest Day
● Wednesday- Run 30 minutes (Run 10 min warmup,10 min hard, and 10 min. Cool down)
● Thursday- Rest Day
● Friday- Run 25 min. comfortably
● Saturday- Run 30 min. comfortably
Week Seven - July 21
● Sunday- Rest Day
● Monday- Run 25 minutes comfortably
● Tuesday- Rest Day
● Wednesday- Run 30 minutes (Run 10 min warmup,10 min hard, and 10 min. Cool down)
● Thursday- Rest Day
● Friday- Run 25 min. comfortably
● Saturday- Run 30 min. comfortably
For the Week of July 28, runners should continue to run and incorporate different workouts including hill routes, comfortable runs, and speed workouts. BE SURE TO INCORPORATE AN APPROPRIATE NUMBER OF REST DAYS.