Silverton FoxesCross Country

Final Summer Training Week (1st day of practice is August 19th)

8/9/2013

August 12th through August 18th - Cross Country

Just one workout plan this week, so you'll have to modify and reduce the number of workouts to fit your personal fitness level and running experience. The most important thing is that you run consistently and if you can't make it to Monday's and Thursday's group workouts, get something similar in sometime during the week. The "long run" distance on the weekend should be 5-10 minutes longer than your regular recovery or base run at the same pace. This is important to do once a week at this point in the season. All of the extra stuff (Lunge Matrix, MBF, Core & Push-up Circuit, etc) will be on another post in the Blog.

Monday (7-8:30pm) – August 12 VO2max
AM – 20 minutes very easy + GS Circuit (optional and only those with an entire summer of running and who have completed a high school cross country season)
PM – Lunge Matrix + 10 minutes easy + Light Dynamics + "Minutes" 3-4 X 3 minutes @ 85% w/2-3 minutes @ 65% + 10 minutes easy + 4 X 20 sec. strides + Jen's Routine

Tuesday (on your own) – August 13 Strength
AM or PM – ADAPT Endurance Full Reps + 10-15 minutes to MT Hill (or a hill like it) + Dynamics & Fast 50m Strides + 4-6 X Hill Repeats w/2’ R + 15-25 minutes + MBF
* Work on your running form and take more than 2 minutes recovery if you need it. On a scale from 1-5, 5 being a very hard workout, this will be a 2 or a 3.

Wednesday (on your own)– August 14 Recovery/Base
AM or PM – Lunge Matrix + 30-45 minutes + Core & Push-ups

Thursday (depart 4:45, return 8:15) – August 15 “Tempo” or Bush Park Race
AM – 20 minutes easy + GS Circuit (optional and only those with an entire summer of running and who have completed a high school cross country season)
PM - ADAPT Endurance Full Reps + 10’ minutes easy, 10-20 minute tempo run + 10’ minutes easy + 4X20 sec. strides + Jen’s Routine

Friday – (on your own) August 16 Aerobic Base/Recovery
AM or PM - Lunge Matrix + 30-45 minutes easy + Core & Push-ups

Saturday or Sunday (on your own) –
Long Run 40-70’ @ conversational pace

* Cross train on the other day.

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Week of August 04th to August 10th, 2013

8/4/2013

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If anyone is counting (and hopefully this doesn't stress you out), there are 14 days until our first official practice, 25 days until our first invite (Night Meet 3K), and 80 days until Districts! So for those of you who have been running, the harder days can get a little more specific. For those who haven't, try to get out there and run consistently so that you aren't too sore when we begin running 5 days a week. Here are some workout suggestions for this week. Notice Thursday's Bush Park run. I'm running too...so don't feel bad - try to beat your coach.

Option 1: Goals = Working towards running 5 days a week, start trying to run two days, take a day off, then run two days (at least 20-30 minutes each). We'll try to push a little bit on Monday's and Thursday's workouts, with Thursday at Bush Park or a harder run on your own.
Sunday - 20-30 minutes easy pace
Monday - 35 minutes with 10 minutes of tempo work in the middle + 4X120m strides
Tuesday/Wednesday - Off and/or 25-35 minutes
Thursday - Bush Park 3K, or Tele Pick-ups (run for 25-30 minutes, but when you get to a telephone pole, run faster, yet controlled until you get to the next telephone pole (or mail box or whatever landmark works for where you are running). Do MBF on the sheet. I'll post that on the next "Training" post in a couple of days.
Friday/Saturday - Off and/or long run of 30-40 minutes.

Option 2:  Goals = 4-5 days of running - 5 if possible, even if one is REALLY easy.. Attempt a long run 10 minutes longer than your average run, but take it at an easy pace. Attend Monday's workout and Thursday's Bush Park race/workout if you can. If you have been running regularly, then push a little more on hard days (Monday/Thursday).
Sunday - Long Run 30-55 minutes (could be 60 minutes if you've already done 55). Pace is comfortable.
Monday - 8-10 minute WU + 3X 1 mile @ tempo pace w/45-60 seconds recovery + 4X120m strides @ 800-1500 pace (spiked or barefoot in the grass)
Tuesday/Wednesday - Cross train and/or 30-45 minutes at comfortable pace...if you didn't get a long run in earlier in the week...do it Tuesday or Saturday.
Thursday - Bush Park 3K or 5K race, Minutes workout at Bush Park, or Tele Pick-ups on your own (run for 35-40 minutes, but when you get to a telephone pole, run fast, yet controlled until you get to the next telephone pole or mail box or whatever landmark works for where you are running) + MBF.
Friday/Saturday - Cross train and/or 30-45 minutes at comfortable pace

Option 3:  Goals = 5-6 days of running. Increase weekly miles, include a long run, tempo run, race at Bush Park, and either 300s workout or Tele Pick-ups.
Sunday - Off or recovery run of 20-30 minutes at comfortable pace
Monday - 8-10 minute WU + 3-4X 1 mile @ tempo pace w/45-60 seconds recovery + 4X120m strides @ 800-1500 pace
Tuesday- On the track today...10-15 min. WU w/ dynamic exercises + 4-6X300 @ very fast pace w/5-8 minutes of very easy jogging between reps. 15-25 minutes cool down...or...Tele Pick-ups (run for 40-45 minutes, but when you get to a telephone pole, run fast, yet controlled until you get to the next telephone pole (or mail box or whatever landmark works for where you are running) + MBF cool down.
Wednesday - Cross train and/or 45-50 minutes at comfortable pace...make one of these days your long run for the week - 65-75 minutes. If you have a race on Thursday, do the long run on Friday or Saturday.
Thursday -  3K and/or 5K Bush Park race or Minutes workout (5-3-2-2) at the park or on your own. Minutes workouts are done at 85% of what you could do "all out" for the distance of whatever your time goal is...so if you can run a mile in 5 minutes all out, run at about 85% of that for the 5 minutes (just under 6 minute pace). The trick or hard park is the recovery. Recovery is not a slow jog. It is 65% of what you could run for the distance (about 7:40 pace). Run 10 minutes easy before getting into the workout. Cool down for 5-10 minutes. A couple of strides and MBF to finish the cool down.
Friday/Saturday - Cross train and/or 40-50 minute runs at comfortable pace + 4x 20 sec. strides in the grass (spikes are okay if it isn't safe to run barefoot) if you didn't do them on your "minutes" workout or raced the previous day...one of these days may be a long run of 65-75 minutes.

* Take a day off at least every two weeks, but once a week works as well.

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Final Summer Training Week (1st day of practice is August 19th)

Week of August 04th to August 10th, 2013

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