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AO 2008 Summer Training Program sponsored by Saucony

Date: 
09/22/2008 - 16:05

sauconylogo.jpg Welcome to our summer cross country training program, sponsored by Saucony!

WEEK 12: YOU'VE ARRIVED! By this week, most of you will have raced once or twice, and will be getting into the racing grove. If you're doing early a.m. runs and need to cut one out, do it. If you're feeling good but not sure about your leg speed, try this change we'll suggest for Thursday and do this for the next 3­4 weeks.

Monday: 45-­50 minutes easy running, warm up, cool down, 8 times 150­yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down.
Wednesday: 45-­50 minutes easy running, warm up, cool down, 8 times 150­yard strideouts, easy on the grass.
Thursday: Warmup, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. If a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Or, if you need some speed work, try the warmup, and 6 times 800 meters in your race pace for mile split in 5K. So if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters.
Friday: 45-­50 minutes easy running, warm up, cool down, 8 times 150­yard strideouts, easy on the grass.
Saturday: Easy 30-minute run, or race of 5K for high schools, 8K for college.
Sunday: Long, easy run, 65­70 minutes, easy, easy, on grass or dirt with friends.

*****

WEEK 11: EARLY SEASON . . .

Monday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at half/minute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down.
Wednesday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown.
Friday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Saturday: Easy 30 minute run, or race of 5K for high schools, 8K for college.
Sunday: Long, easy run, 65-70 minutes, easy, easy, on grass or dirt with friends.

****

WEEK 10: THE EARLY SEASON
The early season . . . High school starts quickly with a couple of races a week, so use those early races to get into shape; continue to build speed.

Monday: 45-50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes. Run 20 minutes at a half-minute per mile slower
than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down.
Wednesday: 45-50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass.
Thursday: Warmup, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cool down.
Friday: 45-50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass.
Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college.
Sunday: Long, easy run, 65-70 minutes, easy, easy, on grass or dirt with friends.

***

WEEK 9: Early racing begins . . .

Your first real race will be a revelation. You should be able to handle the distance, but perhaps your pace will be slower. You'll recover fast, so you should know that in 3 to 5 races, you'll be racing fit.

Monday: 45-50 minutes easy running, warmup, cooldown, 8 times 150-yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down.
Wednesday: 45-50 minutes easy running, warmup, cooldown, 8 times 150-yard strideouts, easy on the grass.
Thursday: Warmup, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At
bottom of hill, try 8 times 150-yards strideouts, jog back to the start. Keep the strideouts relaxed.
Friday: 45-50 minutes easy running, warmup, cooldown, 8 times 150-yard strideouts, easy on the grass. Saturday: Easy warmup, 5K race for high school, 4 miles for college.
Sunday: Long, easy run, 65�70 minutes, easy, easy, on grass or dirt with friends.

****

WEEK 8: Here comes the cross country season!

High schoolers: You'll start school within a couple of weeks, college runners have a month to go. Juniors and seniors can handle the 2 or 3 easy
morning runs, and college runners, depending on their standards, should be able to handle 3 morning runs a week.

Monday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yards strideouts, relax, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down.
Wednesday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yards strideouts, relax, easy on the grass.
Thursday: Warmup, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times
150 yards, jog back to the start. Keep the strideouts relaxed.
Friday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yards strideouts, relax, easy on the grass.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 60�65 minutes, easy, easy, on grass or dirt with friends.

****

WEEK 7: Getting in the groove . . .

Monday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per-mile pace. Warm up, cool down.
Wednesday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Thursday: Warm up, 1 mile, hill repeat, seven repeats, 200 yards, up hill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed.
Friday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Saturday: Easy 30-minute run or a walk.
Sunday: Long easy run, 55�60 minutes, easy, easy, on grass or dirt with friends.

****

WEEK 6: MIDWAY THROUGH SUMMER . . .

Monday: 45‹50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per mile pace. Warmup, cooldown.
Wednesday: 45‹50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jogging back to the start. Keep the strideouts relaxed.
Friday: 45-50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Saturday: Easy 30 minutes or find a hilly 4-mile race.
Sunday: Long, easy run, 60­65 minutes, easy, easy, on grass or dirt with friends.

This is a tough week. Check your shoes and make sure they aren't too worn down. Now would be a good time to get some racing shoes for the fall and use them for tempo runs.

****

Week 5: GETTING ON TRACK . . .

Week 5: We're getting on track. Make sure you stay focused on the goals. You're starting to get fit, you run faster, you feel fitter. Stay focused on the goal.

Monday: 45-­50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down.
Wednesday: 45-­50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Thursday: Warmup, 1 mile, hill
repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy,
cooldown. At bottom of hill, try 8 times 150 yards, jog back to the start.
Keep the strideouts relaxed.
Friday: 45-­50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 55­60 minutes, easy, easy, on grass or dirt with friends.

****

Week 4: THE TRAINING GETS TOUGH . . .

Week 4 you should be running at a better pace than your start and noting that your tempo runs are more fun. You're getting into a groove. Do the tempo runs and hill runs with teammates, the hard workouts are easier this
way.

Monday: 40-45 minutes easy running, warm up, cool down.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.
Wednesday: 40-45 minutes easy running, warm up, cool down.
Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed.
Friday: 40-45 minutes easy running, warm up, cool down.
Saturday: Find an all-comers meet, and run a 2 mile or 5K. Warm up, run strong and then cool down. Sunday: Long, easy run, 50�55 minutes, easy, easy, on grass or dirt with friends.

*****

WEEK 3 TRAINING GETS ROLLING . . .
Goals: We'll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes, add a second run 3 times a week, of 35-40 minutes of easy running on Monday, Wednesday and Friday.
Monday: 40-45 minutes easy running, warm up, cool down.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K, if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down.
Wednesday: 40-45 minutes easy running, warm up, cool down.
Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed.
Friday: 40-45 minutes easy running, warm up, cool down.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 50-55 minutes, easy, on grass or dirt, hang with friends.

******

WEEK 2: GETTING THE HABIT STARTED...

Monday: ­40 minutes easy running, warm up, cool down.
Tuesday: 1 Mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute pr mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for a 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.
Wednesday: 40 minutes easy running, warm up, cool down.
Thursday: Warmup, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 300 yards, jog downhill, 1 mile easy, cooldown.
Friday: 40 minutes easy running, warm up, cool down.
Saturday: Off, walk, bike, see a movie
Sunday: Long, easy run, 50 minutes, easy, easy on grass or dirt.

Thoughts: You'll be a little sore this week, as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends.

*********
Summer training is the key to success, not only in cross country next fall, but also your spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here's what we're going to do: We'll provide you 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We'll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com, starting the week of July 1, 2008. We're publishing this piece in American Track & Field, Athletes Only, and California Track & Running News.

After your track season, you need to take a couple weeks' break. The break can be a complete departure from running and your regular schedule. If you want to run, then no more than four runs a week of about 40 minutes. Your body and spirit need a break. Pick some books you want to read this summer. Pick the movies you've not yet seen. Do some summer vegging. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only -happen if you allow your body to rest, and find outlets from the training regimen.

Before you begin your training ...

1. Make sure you have two pair of good training shoes. We suggest that most training shoes can last about 12­16 weeks with your level of training. Take your time when you go to your local running store to purchase training shoes and remember to go at the end of the day (your feet swell during the day). Bring a clean pair of socks and be prepared to check five to seven pair of shoes to find the right shoe for you. Also check socks, shorts and tops (although you probably have enough t-shirts to keep you going for months!).

2. Make sure you're hydrating yourself. Eight to 10 glasses of water a day PLUS sports drinks and juice are a good start. Drink coffee, tea and carbonated soda sparingly.

3. You have to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta,- modest amounts of fish, chicken and beef make sense. For snacks, try an apple and peanut butter. Nuts are good, pizza, tacos and the trip to fast food places are fine, as long as you're not doing it every day!

4. Sleep---yes, sleep is important. I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it'll affect your training. Get 8­10 hours of sleep and, if you can, try a nap (yes) a few afternoons.

5. Get your training group down. Some people like to train by themselves, but find help with the hard days or long days. Find what works for you and your training style.

6. Inspiration. Find some good books (Once a Runner, The Irishmen Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, Self-made Olympian) that can inspire you. Find music that inspires you (Outkast, Disturbed, Hurt, Counting Crows, Led Zeppelin, ACDC).

7. Goals. Do you want to make the top 7? Do you want to improve your times at your league and section meets? Do you want to race better over the second half of the course? Think about these things now, write them on a postcard and prop them in your room where you can read them each day.

Week 1: Summer training begins ...

Goals: In this week, we'll get you on the road to a good summer of training. We'll run a long run, a tempo run and some moderately paced runs each week. Don't worry about pace the first 2 weeks, just get out there, have some fun and get in the habit. Workouts always start with warmup‹some gentle stretching major muscle groups, light jogging. Please do the same for cooldown.

Monday: 35-­40 minutes easy running, warm up, cool down.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here's how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. T
Wednesday: 35-­40 minutes easy running, warm up, cool down.
Thursday: Warmup, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown.
Friday: 35-­40 minutes easy running, warm up, cool down.
Saturday: Off, walk, bike, see The Hulk.
Sunday: Long, easy run, 45 minutes, easy, easy, on grass or dirt.

One thought. Make sure that you run on a variety of surfaces-dirt, grassy fields, sand, road, track. It's good for the feet, and lets you use your feet in a healthy manner.

Check back next week for Week 2! If you have any questions, email me at larry.eder@gmail.com and I will get back to you right away!

Click here for a (SauconySummerXC.pdf ) of the complete program and you can also get a copy in our Summer issue of Athlete's Only.

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