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Summer Workouts

Posted: Tue Jun 01, 2004 4:45 pm
by ky227
Do you have workouts for cross country? I need to train hard over the summer. I have two plus months to work with and would like to be running in the 16's. Any help would be greatly appreciated.

Summer Base Training

Posted: Wed Jun 02, 2004 6:51 pm
by George Payan
First establish a reference training volume with goal miles per week and work towards this goal. This is what is recommended:

9th Grade
30 miles per week

10th Grade
40 miles per week

11th Grade
45 miles per week

12th Grade
50 miles per week

One day a week run a long run. A long run is 12 – 15 miles.

Base training for the summer can be 60 – 70 miles per week if you have the time. The recommended mileage is for during the school year when there are other responsibilities. This is a build up phase and should be worked up to gradually. Soreness is a sign of overloading. If soreness persists, give yourself 1 to 2 days rest. If you want to train 2 times a day, give yourself a lot of rest between the workouts.

Add weight training 3 to 4 days a week. Try to do mileage in the morning and weight train in the afternoon or evening. In the web site under Strength and Coaching there are weight-training articles you can follow. In the Running section there are articles from coaches who have coached championship teams for your reference.

Coach Payan
www.CoachesEducation.com

Posted: Thu Jun 03, 2004 2:23 pm
by ky227
Thank you very much Mr. Payan.