Login |  Register |  help

2012 summer training phase 1

Posted Monday, July 09, 2012 by Tom Nohilly

Ok team! Here we GO!

It's time to think about how. You want to compete this fall in XC. The training you do over the next 8 weeks will determine how you compete.

 

What you need to do is RUN...6 times a week.

The training schedule is designed for three different levels. Freshman, JV and Varsity. You can chose to train at whatever level you feel ready too. For freshman who have never ran more than 3 miles, I recommend using the schedule for Freshman.

 

 

There are three types of intense workouts we will use.

 

Tempo Runs: (longer steady run at 85% of your max for the time of the run.)

 

Intervals:  (fast pace for short period of time, with an equal amount of rest)

 

Long Run:  (long steady run. Not fast. Longest run of each week) 

 

I will send a new schedule every two weeks.

 

F (freshman)

JV (Junior Varsity 

V (Varsity)

 

Week 1

7/2 Monday 

F  25 minutes easy run

JV 30 minutes easy run

V  40 minutes easy run

 

7/3 Tuesday (Intervals)

Freshman  

5 minute w/u(warm up easy jog) then repeat 6 times 75 seconds at mile race pace, rest, walk jog for 75 seconds. So..75 hard, then 75 second easy, repeat 6 times.  Then do a 5 minute w/d (warm down, easy jog)

 

JV- repeat the freshman workout 8 times. (8*75 seconds on/off)

 

V- repeat the freshman workout 10 times. Also do a 10 minute w/u and w/d, So.. It's (10*75 second on and 75 second easy).

 

7/4 Wednesday

F. 20 min easy run

JV  25 min easy run

V. 30 min easy run

 

7/5 Thursday 

F. 25 min ER(easy run)

JV 30 min ER

V. 40 min ER

After your run do 6-8 running strides. ( run strides at race pace).

 

7/6 Friday 

F. 25 min ER

JV 30 min ER

V. 45 min ER

 

7/7 Saturday 

Off! No running! 

 

7/8 Sunday (long run)

F. 35-40 min Easy pace

JV 45 min easy pace

V. 50-60 min easy pace

 

7/10 Monday 

F 25 min ER

JV 30 min ER 

V. 40 min ER 

 

 

7/11 Tuesday ( tempo run)

 

F  5 min w/u 

10 min tempo run (80-85% of your max speed for 10 minutes) 5 min w/d

 

JV   5 min w/u,                   15 min tempo run

5 min w/d

 

V. 10 min w/u 20min tempo 

10 min w/d   (run the tempo at same pace for the full 20 minutes, don't go too fast in the beginning, then slow down!) learn how to pace!

 

7/12 Wednesday 

F. 20 minutes ER(easy run)

JV 25 minutes ER

V. 30 min ER

 

7/13 Thursday (strides)

F. 25 min ER 

JV 30 min ER 

V 40 min ER 

After your run. 6-8 100m strides. Open up your stride and run fast.

 

7/14 Friday 

F 25 min ER

JV 30 min ER 

V 40 min ER 

 

7/15 Saturday 

Off no running!

 

7/16 Sunday (long run)

F. 40 min run

JV 45 min run

V. 55-60 min run

 

Let's get together for some of these runs, Especially The long run and more intense days. Matt Kershner  organize for long run. Stephan Assuma  pick a day and location to lead a run! Ben Sweeney pick a day and location to lead a run. 

 

If you know any runners that are not on facebook let them know or forward them this schedule. 

 

Print it out for yourself it will be easier to follow.

 

This is a simple schedule!  If you follow it, you will get fit!

Contact me if you have questions! 

 

Tommyboyrunning@optonline.net

Ok team! Here we GO!

It's time to think about how. You want to compete this fall in XC. The training you do over the next 8 weeks will determine how you compete.

 

What you need to do is RUN...6 times a week.

The training schedule is designed for three different levels. Freshman, JV and Varsity. You can chose to train at whatever level you feel ready too. For freshman who have never ran more than 3 miles, I recommend using the schedule for Freshman.

 

 

There are three types of intense workouts we will use.

 

Tempo Runs: (longer steady run at 85% of your max for the time of the run.)

 

Intervals:  (fast pace for short period of time, with an equal amount of rest)

 

Long Run:  (long steady run. Not fast. Longest run of each week) 

 

I will send a new schedule every two weeks.

 

F (freshman)

JV (Junior Varsity 

V (Varsity)

 

Week 1

7/2 Monday 

F  25 minutes easy run

JV 30 minutes easy run

V  40 minutes easy run

 

7/3 Tuesday (Intervals)

Freshman  

5 minute w/u(warm up easy jog) then repeat 6 times 75 seconds at mile race pace, rest, walk jog for 75 seconds. So..75 hard, then 75 second easy, repeat 6 times.  Then do a 5 minute w/d (warm down, easy jog)

 

JV- repeat the freshman workout 8 times. (8*75 seconds on/off)

 

V- repeat the freshman workout 10 times. Also do a 10 minute w/u and w/d, So.. It's (10*75 second on and 75 second easy).

 

7/4 Wednesday

F. 20 min easy run

JV  25 min easy run

V. 30 min easy run

 

7/5 Thursday 

F. 25 min ER(easy run)

JV 30 min ER

V. 40 min ER

After your run do 6-8 running strides. ( run strides at race pace).

 

7/6 Friday 

F. 25 min ER

JV 30 min ER

V. 45 min ER

 

7/7 Saturday 

Off! No running! 

 

7/8 Sunday (long run)

F. 35-40 min Easy pace

JV 45 min easy pace

V. 50-60 min easy pace

 

7/10 Monday 

F 25 min ER

JV 30 min ER 

V. 40 min ER 

 

 

7/11 Tuesday ( tempo run)

 

F  5 min w/u 

10 min tempo run (80-85% of your max speed for 10 minutes) 5 min w/d

 

JV   5 min w/u,                   15 min tempo run

5 min w/d

 

V. 10 min w/u 20min tempo 

10 min w/d   (run the tempo at same pace for the full 20 minutes, don't go too fast in the beginning, then slow down!) learn how to pace!

 

7/12 Wednesday 

F. 20 minutes ER(easy run)

JV 25 minutes ER

V. 30 min ER

 

7/13 Thursday (strides)

F. 25 min ER 

JV 30 min ER 

V 40 min ER 

After your run. 6-8 100m strides. Open up your stride and run fast.

 

7/14 Friday 

F 25 min ER

JV 30 min ER 

V 40 min ER 

 

7/15 Saturday 

Off no running!

 

7/16 Sunday (long run)

F. 40 min run

JV 45 min run

V. 55-60 min run

 

Let's get together for some of these runs, Especially The long run and more intense days. Matt Kershner  organize for long run. Stephan Assuma  pick a day and location to lead a run! Ben Sweeney pick a day and location to lead a run. 

 

If you know any runners that are not on facebook let them know or forward them this schedule. 

 

Print it out for yourself it will be easier to follow.

 

This is a simple schedule!  If you follow it, you will get fit!

Contact me if you have questions! 

This page was created in 0.1094 seconds on server 132