Summer Workouts

Moderator: George Payan

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ky227
Posts: 2
Joined: Tue Jun 01, 2004 4:39 pm

Summer Workouts

Post 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.
George Payan
Posts: 409
Joined: Thu Sep 05, 2002 9:07 am

Summer Base Training

Post 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
ky227
Posts: 2
Joined: Tue Jun 01, 2004 4:39 pm

Post by ky227 »

Thank you very much Mr. Payan.
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