Training

MAP YOUR RUNS TO FIND YOUR DISTANCE-  http://www.usatf.org/routes/map/

 


2017 Summer Training Packet

LOG BOOK  -  

All runners should be logging miles on running2win.

In order to get a 300 Mile Summer Mileage Shirt (June 1st-August 31st), you NEED to:

1. Keep your running2win log up-to-date, please fill in daily.  I will record miles every Wednesday for the week prior.  If your miles aren't on the log for that week, they won't count towards your goal.  If you are going to be away from internet service for awhile, that is fine, but communicate this ahead of time. 

2. Time and Distance need to be entered for runs.  Having 1-2 runs per week without time is acceptable, but most should have time.  If this becomes an issue, you will be dropped from 300 mile t-shirt consideration

3. Biking, swimming, and cross training miles are great, and should be added to your workouts and to your training log, but they do not count as part of your 300 running miles.  

4. I will send updates through Remind Text Updates on how the team is doing

5.  Whatever you do, don't lie!  Coming up short of your goal is fine and somewhat normal.  Going for a large goal and not making it is ok!  Lying about it, telling everyone you've run hundreds of miles, and then showing up to practice and having to walk on training runs will look pretty bad.  You can't lie about your fitness once practice starts.  And tell the truth on your distance.  If you run 2.75 miles, record it as such.  Don't call it 3 miles. Respect yourself, your teammates, and the sport.

6. Build a CD (consecutive day) streak.  Get a least one mile in each day.  Sometimes a streak like this is what you need to help get you out the door!

7. Don't put your mileage goals ahead of your health.  If you need to take a break or reassess your goals that is fine.


Follow these steps to get started.  

running2win.com




Top Ten

  1. Run often
  2. Always wear a watch (that takes splits)
  3. Warm up and Cool down
  4. Take it easy with injuries!  Consecutive day streaks are great, but your health is more important.  Take some days off to get yourself feeling better.
  5. Get new shoes every 350-550 miles
  6. Run Correctly, run tall.  Slogging (really slow jogging) with poor form leads to injuries
  7. Strengthen your shin muscles.  Toes and heel exercises all the time.
  8. Train your core/abs/planks
  9. Run with a partner/teammate
  10. Be safe and smart on the road
    1. Run on the left side
    2. Be ready to jump in the ditch
    3. Always go single file when a car approaches from either direction
    4. Leave a note, or tell someone where you are going
    5. Run during daylight hours (morning is best)


300 Miles- This is the key to your success this fall.  It will take discipline.  You need to push yourself to reach this goal.  30 minutes a day is all it takes!  You don't have to do this, but if you would like to improve and build up a base to stay injury free during the year then you need to prepare now.  The best runners on the team are not always the fastest.  The best runners on the team are the ones who are disciplined and get the most out the talent they have.  You will always compete against runners who are faster than you, but prepare yourself so that you never compete against a runner who has worked harder, because they have already won.

What it takes-  Most of your performance this fall will be based on the work you do this summer.  You must work together with teammates to achieve your goals and keep each other accountable.  You are in the process of building the foundation to your season at this time.  


TWO MAJOR FACTORS-  The two major factors that go into your summer running are mileage and intensity.  You need to have both in order to make use of the talent you have.  Some runners will just run every day at a slow pace and others will just run a couple times a week really hard.  You need to have both of these factors in your summer training to get the best results.  Consistency is key to your success.

CD- Build up a "consecutive days" running streak.  If you need to take it easy on a day then only go one mile.  You will keep the streak alive!  Sometimes keeping that streak alive will help get you out the door running on a day when you don't feel like it.

Basic summer running philosophy and rules-  The more running you get the better.  At least two of your runs a week should be hard.  Push yourself on these runs.  Don’t increase weekly mileage too quickly. Slowly work up to your goals.

In general, these are the mileages that the different incoming groups should not go over.  You may be way under this also, that is fine!!

Freshman-28
Sophomores-35
Juniors-42
Seniors-49

The following are paces that your tough, medium, and easy runs should be at based on either your current all out mile, or current 5K race time. "R" stands for Repition time, or the time to run a 400 if you'd like to do some speed workouts on the track.

Summer Training





Mileage Goal Plans-  The following are weekly goal plans to help you reach your summer mileage goal.  Remember that it will take discipline and consistency to reach your goals.  There will be days when you just don't feel like running or when there doesn't seems to be enough time in the day.  Build it into your schedule and get your workout in early.  The times I have listed for each goal are factoring in a person running a 9 minute mile pace.  Most of you will be faster than that.  So in order to reach 300 miles you would need to spend  about 30 minutes a day running.  Even if you weren't a runner on the cross country team I would still recommend that you get 30 minutes a day of exercise just to stay healthy, so as a runner this should be no problem for most of you.

Mileage Calculator 14 weeks


  PACE CHART

 

Pace Chart








400m 1 mile 2 mile 3 mile 5K
400m 1 mile 2 mile 3 mile 5K
82 5:30 11:00 16:30 17:05
1:56 7:46 15:32 23:18 24:10
83 5:34 11:08 16:42 17:17
1:57 7:50 15:40 23:30 24:22
84 5:38 11:16 16:54 17:30
1:58 7:54 15:48 23:42 24:35
85 5:42 11:24 17:06 17:42
1:59 7:58 15:56 23:54 24:47
86 5:46 11:32 17:18 17:55
2:00 8:02 16:04 24:06 25:00
87 5:50 11:40 17:30 18:07
2:01 8:06 16:12 24:18 25:12
88 5:54 11:48 17:42 18:20
2:02 8:10 16:20 24:30 25:25
89 5:58 11:56 17:54 18:32
2:03 8:14 16:28 24:42 25:37
90 6:02 12:04 18:06 18:45
2:04 8:19 16:36 24:54 25:50
91 6:06 12:12 18:18 18:57
2:05 8:23 16:44 25:06 26:02
92 6:10 12:20 18:30 19:10
2:06 8:26 16:52 25:18 26:15
93 6:14 12:28 18:42 19:22
2:07 8:31 17:02 25:33 26:27
94 6:18 12:36 18:54 19:35
2:08 8:35 17:10 25:45 26:40
95 6:22 12:44 19:06 19:47
2:09 8:39 17:18 25:57 26:52
96 6:26 12:52 19:18 20:00
2:10 8:43 17:26 26:09 27:05
97 6:30 13:00 19:30 20:12
2:11 8:47 17:34 26:21 27:17
98 6:34 13:08 19:42 20:25
2:12 8:51 17:42 26:33 27:30
99 6:38 13:16 19:54 20:37
2:13 8:55 17:50 26:45 27:42
1:40 6:42 13:24 20:06 20:50
2:14 8:59 17:58 26:57 27:55
1:41 6:46 13:32 20:18 21:02
2:15 9:03 18:06 27:09 28:07
1:42 6:50 13:40 20:30 21:15
2:16 9:07 18:14 27:21 28:20
1:43 6:54 13:48 20:42 21:27
2:17 9:11 18:22 27:33 28:32
1:44 6:58 13:56 20:54 21:40
2:18 9:15 18:30 27:45 28:45
1:45 7:02 14:04 21:06 21:52
2:19 9:19 18:38 27:57 28:57
1:46 7:06 14:12 21:18 22:05
2:20 9:23 18:46 28:09 29:10
1:47 7:10 14:20 21:30 22:17
2:21 9:27 18:54 28:21 29:22
1:48 7:14 14:28 21:42 22:30
2:22 9:31 19:02 28:33 29:35
1:49 7:18 14:36 21:54 22:42
2:23 9:35 19:10 28:45 29:47
1:50 7:22 14:44 22:06 22:55
2:24 9:39 19:18 28:57 30:00
1:51 7:26 14:52 22:18 23:07
2:25 9:43 19:26 29:09 30:12
1:52 7:30 15:00 22:30 23:20
2:26 9:47 19:34 29:21 30:25
1:53 7:34 15:08 22:42 23:32
2:27 9:51 19:42 29:33 30:37
1:54 7:38 15:16 22:54 23:45
2:28 9:55 19:50 29:45 30:50
1:55 7:42 15:24 23:06 23:57
2:29 9:59 19:58 29:57 31:02






2:30 10:03 20:06 30:09 31:15