JUNE 13 - 18 TRAINING
Ok crew, as I have mentioned we have been working with American Fork Coach Timo and with all his State Champions he gave me a book that he has used to help train them. We have been constructing our workouts and trainings from those workouts. According to his plan for the first 4 weeks we will be in Base Conditioning Phase. This applies to ALL of you, even if you ran track and feel like you are conditioned. This is about building up mileage and conditioning your legs to be ready for the next phase, hills and speedwork. So no matter if you have been running for the last 4 months or just starting, he mentions this is the MOST important phase of the program... It will affect how the next phases will be depending on how hard and diligent you are with the program and mileage. So for those of you who have been running, focus on running a little harder or even a little MORE mileage, those just starting, get in as much running and mileage you can to build up before we get to the hills/speedwork phase.
For all workouts I would really like it if you ran together in groups depending on your conditioning. This running in "packs" is used by every XC team in the Nation and can help develop every teammate while also pushing yourself. If you can't then going out on your own will be fine. The MOST important thing is that you RUN EVERY DAY.. except Sunday that is. Just like any program, you MUST stick to it for it to be effective!
I will be in St. George this week and here is the workouts for this week:
Monday- 1.5 hour run, 45 minutes out, return the same route in the same time or slightly faster.
Tuesday- Long como, run as a team as a progression run.
Wednesday- 1.5 hour run, same as Monday find a new route obviously!!!
Thursday- 45 minutes tempo run
Friday- 45 minutes fartlek, 4 minutes easy, 1 minute fast
Saturday- 2 hour run, run for an hour, then return on same route at the same time or slightly faster.
Before each workout, 3 minutes of core(abs) and a 7 minute warmup (mile) with dynamic stretching. After each work out, 7 minute cool down (mile) and stretch as needed. On shorter mileage days if you feel up to it you could do up to 30 min easy run as a 2nd run/cool down that day.
If you have never done dynamic drills before your run, do! These are some drills I would like you to do before you run:
Hill/toe walks
Foot holds (bring foot back and grab with hand pulling up)
knee holds into lunge
Cross hand kicks
Touch toes, walk hand out, arch back
Forward butterfly arms with high knee skip
Backward skip with arm circles
Side shuffle jumping jack
Karaoke
Straight leg shuffle
Butt kicker backwards
Fast feet
High knees
If these don't make sense have one of the veteran runners show you until next week when I am back and we will go over the expected routine to make trainings/workouts more efficient and effective.
I would like you to keep track of your summer runs/mileage... I am acutally thinking of having this be a "small" element of lettering in XC now as well. Again, summers are when XC starts and when HARD training has to occur as in the season we can't train as hard with a couple races a week sometimes.. You will turn in your mileage logs to me every couple weeks as I ask for them!
PRINTABLE RUNNING MILEAGE LOG
WATCH THIS!!!! When it hurts and you want to stop, think about why you started!!!
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