There's a corny saying: "Summer miles bring fall smiles" ... However, I could not agree with this more. The best high school and college cross country runners will put in vast volumes of training this summer. I don't think middle schoolers need extensive training plans, but it's also valuable to have a foundation so that we can hit the ground running in August.
I completely understand that everyone is currently at different cardiovascular levels, and some of you are still playing other sports. If you can run a little bit more this summer, that's awesome. If you have to do less, that's okay too.
Here is what I would like to see:
Try to run three to four times a week in late June, and then four to five runs per week throughout the entirety of July and early August (building right up to cross country camp on August 4th).
One of your weekly runs should be longer than the rest (for example: If I complete three 20-minute runs, my fourth run should be closer 30 minutes).
Try to build up to 30 to 45 minutes without stopping. It's okay to walk here and there but make it a goal to run comfortably with minimal to no breaks. When I was coming back from an injury last summer, it was beneficial for me to break up a 30-minute run into run/walk intervals:
5 x run 5 minutes, walk 1 minute.
3 x run 9 minutes, walk 1 minute.
2 x run 14 minutes, walk 1 minute.
Finish runs with about four to five strides. Strides are short intervals of faster running with recovery in between.
Complete a race of some sort of race. Here are some possibilities:
No one should be going over 50 minutes to an hour of running. It's just unnecessary at a younger age.
Focus on stretching AFTER runs: rolling on foam rollers, using Theraguns, targeting spots with a lacrosse ball, or stretching bands can all help to enhance this. Please make sure to ice any sore spots or potential pain.
Small things add up, like push-ups, sit-ups, crunches, squats, etc.
If you want to do some season-specific workouts, we talk more around the time of cross country camp. You don't want to "peak" too early ... championships are in late October.
I'm also a big fan of young runners cross-training on their days off from running. Here are some possibilities:
fast-paced walking
biking/cycling
swimming/aqua jogging
hiking
playing other sports (do not get hurt or overdo it...)
RUNNING SAFETY:
Be sure when you plan a time to run you consider the following:
Make sure it is during a well-lit time of day.
If you are running on a closed course be sure to make sure you a running with a buddy or someone who knows your location.
If you are running on an open course (for example: sidewalks/streets) make sure you have parental permission or a buddy. A parent can be walking while you are running, etc. DO NOT RUN WITH HEADPHONES. I know we all enjoy listening to music while running but it's important to remember that when you have headphones, you oftentimes cannot hear cars, traffic, or people around you.
HEAT SAFETY: It's important to dress accordingly for 10 to 15 degrees ABOVE the current temperature. If it is 85 degrees, plan to run as if it were 100 degrees. If it is 65 degrees, plan to run as if it were 80 degrees. If the weather is too hot, run slower or build in breaks. Stay in the shade as much as possible or work out indoors if that is an option.
HYDRATE HYDRATE HYDRATE!!!
Before, during, and after working out be sure you are drinking plenty of water. You should not be drinking water RIGHT before running or RIGHT before practice. Drink water all day long for proper hydration.