Summer training guidelines

Gonzaga Cross Country – Summer running | back to main page

If we expect to have a successful cross country season, consistent running in the summer is absolutely critical. Those of you returning on the team have a successful season or more behind you now.  Although it is difficult to make a formula that fits every runner, here are some guidelines.

1.       Start back into running now!!.

2.       Attend planned summer practices.   

3.       You will need to do some running on your own as well – when you are on vacation, or on days when you can’t make it to a group run.  Aim to build up your mileage over the summer.  If you are starting from nothing, run 3-4 days a week at first, and build up to 5-6.  If you are shooting for Eagle squad, you should be averaging 30-35 miles per week at a minimum – this means 6 days 5-6 miles a day.  Check here for a mileage schedule. 

4.       The focus should be on long, relatively relaxed distance running.   Your pace should be appropriate to your fitness level – you should be able to talk while running, but the pace should still tire you out.  The top guys should be running at around 7:00 per mile.  If you are not sure of your pace, run with a watch on a measured course (local track, the C&O Canal towpath) a few times to get a sense.

5.       Everyone should participate in several road races over the summer.  Set a goal of one race per month  If you do not have a chance to run in a race, go at a faster pace (around 6:00 to 6:30) during one run each week.  If you come to the summer practices, we will be doing this as a group.  You can find road races by searching the web calendars that are available online.  Another way to get in some faster running is to participate in the occasional occasional track meets held at Alexandria City HS 

6.       You should run a hilly route at least once a week.  Some of you will not be able to avoid hills no matter where you run.  For others, it will be necessary to plan a distance run over hills.

7.       You can do some cross training to keep things interesting – an occasional bike ride or swimming, for example.  (Cross training should still be aerobic, so mowing your lawn or just splashing around in the water does not count.)

8.       Go to a camp!!  Click link for options.

9.       Find ways to avoid the heat – do two shorter runs, or run in early morning or early evening.

10.      In order to avoid injury, run on a mix of surfaces.  Try to do at least 1/3 of your running on grass or dirt trails.  Be careful on trails though - avoid trails with sharp turns or many roots and rocks. 

11.    Do some core training every day (situps, pushups, etc), as well as occasional light lifting.  Check the team webpage for a weights workout.

12. Be sure you replace your shoes when they are worn out.  Typically you can get 300-500 miles out of a pair, but it depends on your wear pattern.  Rotate shoes if possible.  Check out this shoe-buying guide.

Sample mileage schedule for experienced runners/Eagle candidates:

·        start at 30-40 miles per week. (you can start higher if you have already been running or are in shape from track or other spring running; see the mileage chart for more details)

·        stay at the same level for 3 weeks before adding 5 miles to your weekly total.  Continue with this pattern for the rest of the summer.

·        hit a peak around 50 miles per week in mid July and stay at that level for the rest of the summer. (i.e. 6 days per week at 7-8 miles per day average).  Some of you can handle more mileage, and might peak closer to 55-60.  Talk to one of the coaches if you have questions.

For the less-experienced runners/purple squad candidates:

·        start at 20 miles per week.

·       stay at the same level for 3 weeks before adding 5 miles to your weekly total. 

·        peak at 30-40 miles per week in early August.

More details on week-by-week mileage over the summer 

Success in cross country is dependent on summer training.

It takes many months of serious training to retool your body so that you can maintain speed over 3 miles. You must be very strong at the start of the season so that you won’t be sidelined by injury. The team’s summer focus is on expansion of mileage and increased strength.

The future is built from today.

What does your future hold? Look at what you’re doing today, and you will have the answer. If running is not a priority today, then running won’t be a big part of your future. If you’re running slightly more than you did last year, then you’ll be slightly better in the future. Everyone is busy. On any given day this summer you will have numerous excuses for not running—vacation, job, boredom, no one to train with… If you give in to these excuses, then that’s your future: filled with excuses. Replace your excuse-making tendencies with blind ambition to be great.