MANDATORY SUMMER Training Plan:
SUMMER TRAINING SCHEDULE
Instructions: Mandatory conditioning to ensure improvement. RECORD YOUR WORKOUTS SO THAT WE (AND YOU) CAN MONITOR YOUR PROGRESS. IF YOU ARE ON ANOTHER TRAINING SCHEDULE (think of our runner C.I. and our swimmers on the team), focus on those regimes, but try to get some high intensity distance runs at least weekly throughout the summer).
MR. M, and Mr. H understand you can get busy during the summer. That’s OK. What is not OK is saying you don’t have the time to train. We are asking you to TRAIN smart and stay active.
The Training schedule is flexible. You only have to meet the objectives of each week; the way you can fit them in is up to you. For example, it would be best that you training every second day, but if you can’t train on consecutive days. THE KEY IS TO FOLLOW THE PLAN.
YOU MAY TAKE ON WEEK OFF IN AUGUST AS A HOLIDAY FROM TRAINING (IF YOU WANT OR NEED TO).
SUMMER HOLIDAY TRAINING SCHEDULE (JULY)
NOTE: You can vary WHEN you run the TYPE ... just ensure you get these done!!!
NOTE: Read the information below to help understand the terminology and training concepts used in this summer guide.
ABDOMINAL WORKOUTS
July:
Minimum: 75 situps (or abdominal exercises) and 15-25 pushups each day (preferrably one set)
Strength Training 1-2 days/week
August:
Minimum: 100 situps (or abdominal exercises) and 25-35 pushups each day (preferrably one set)
Strength Training 2-3 days/week
Pace:
Try to vary your pace a bit in August. Your training pace should not be faster than your race pace (at your assigned distance) and you should not do more than 2 km at an increased pace (Faster than Race Pace). I recommend “pickups.” On a 3-5 km run add some race pace pickups. Each pickup should be in the 100-500 meter range (or 30 seconds to 2minutes) with plenty of rest in between. A run might have anywhere from 2 to 5 pickups.
Hills:
Choose hilly terrain to gain strength and confidence without risking injury. When you are running hills, think “strong and steady” going up and push through the crest of the hill!
Strength:
At the very least, do the situps and pushups. I strongly recommend that you do some strength training over the summer (top priority is core strength training, the next priority is overall strength training, including legs and upper body!). The best thing to do is go to a gym or fitness center, unless you have equipment like a stability ball, weights, resistance bands, and a medicine ball at home! Anything you can do to improve your core strength, along with upper body and leg strength - without overdoing it of course – will improve your running. Include information about your strength training in a summaries or log.
Stretch (YES, YOU HEARD IT FROM ME!!!!!)! Hydrate! Fuel your body with healthy food! Wear good running shoes! Have fun!
July 3-9
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run ½ hour tempo (5 min stretch/warmup, ½ hour jog easy pace, where you can still talk to someone and does not require you to stop, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run 15 minute slow/fast slow (5 min stretch, 5 minute comfortable jog, 5 minute hard run (difficult to speak), 5 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add a SECOND 5 minutes hard run tbefore your cooldown)
3 – run 20 minute run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
July 10-16
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run ½ hour tempo (5 min stretch/warmup, ½ hour jog easy pace, where you can still talk to someone and does not require you to stop, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run ½ hour slow/fast slow (5 min stretch, 10 minute comfortable jog, 10 minute hard run (difficult to speak), 10 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 10 additional minutes to your hard run = 20 minutes)
3 – run ½ hour run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
(Intermediate and Senior Boys, Rolling Hills the entire time! ... like a circuit around the hills at the Rec-plex)
July 17-23 TOUGH WEEK (Following week will be very relaxed)
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 15 minute high intensity (5 min stretch/warmup, 10 minute race pace where you cannot comfortably talk to someone else, 5 minute recovery jog, 5 min race pace, 5 min cool down/stretch). (Intermediate and Senior Boys, add 5 minutes to your second run interval)
2 - run 20 minute slow/fast/slow (5 min stretch, 15 minute comfortable warm up jog, 15 minute hard run (difficult to speak), 10 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your hard run = 20 minutes)
3 – run 45 minute run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
(Intermediate and Senior Boys, Rolling Hills the entire time! ... like a circuit around the hills at the Rec-plex)
July 24-30 RELAXED WEEK
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 20-30 minute variety (5 min stretch/warmup, 15 minute jog easy pace, 10 hard run at race pace where you cannot talk to someone, 5 minute cooldown jog, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run 30 minute tempo (5 min stretch, a 30 minute good paced run, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your jog = 35 minutes)
3 – SAME AS RUN #1
July 31 - Aug 6 TOUGH WEEK (Following week will be very relaxed)
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 15 minute high intensity (5 min stretch/warmup, 10 minute race pace where you cannot comfortably talk to someone else, 5 minute recovery jog, 5 min race pace, 5 min cool down/stretch). (Intermediate and Senior Boys, add 5 minutes to your second run interval)
2 - run 20 minute slow/fast/slow (5 min stretch, 15 minute comfortable warm up jog, 15 minute hard run (difficult to speak), 10 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your hard run = 20 minutes)
3 – run 45 minute run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
(Intermediate and Senior Boys, Rolling Hills the entire time! ... like a circuit around the hills at the Rec-plex)
August 7-13 RELAXED WEEK
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 30 minute variety (5 min stretch/warmup, 10 minute jog easy pace, 15 hard run at race pace where you cannot talk to someone, 5 minute cooldown jog, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run 30 minute tempo (5 min stretch, 30 minute comfortable jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your jog = 35 minutes)
3 – SAME AS RUN #1
August 14 - 27 (Interval Training) (PRE-SEASON WORKOUT)
August 28- September 1 (Repeat)
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
Each run is between 30-40 minute time commitment. Follow each of the steps below:
NOTE: Intermediate Boys and Senior Boys add 1 minute to each of the Max exertion runs)
5 minute jog (warm up)
2-4 minute stretching
5-minute jog
2 minutes maximum exertion run (almost to exhaustion ... cannot talk while you run)
5-minute jog (recovery)
2 minutes maximum exertion run (almost to exhaustion ... cannot talk while you run)
5-minute jog
3 minutes maximum exertion run (almost to exhaustion ... cannot talk while you run)
5 minute cool down run (recovery and cool down)
Cool down stetching (light stretching of areas of tension)
SUMMER TRAINING SCHEDULE
Instructions: Mandatory conditioning to ensure improvement. RECORD YOUR WORKOUTS SO THAT WE (AND YOU) CAN MONITOR YOUR PROGRESS. IF YOU ARE ON ANOTHER TRAINING SCHEDULE (think of our runner C.I. and our swimmers on the team), focus on those regimes, but try to get some high intensity distance runs at least weekly throughout the summer).
MR. M, and Mr. H understand you can get busy during the summer. That’s OK. What is not OK is saying you don’t have the time to train. We are asking you to TRAIN smart and stay active.
The Training schedule is flexible. You only have to meet the objectives of each week; the way you can fit them in is up to you. For example, it would be best that you training every second day, but if you can’t train on consecutive days. THE KEY IS TO FOLLOW THE PLAN.
YOU MAY TAKE ON WEEK OFF IN AUGUST AS A HOLIDAY FROM TRAINING (IF YOU WANT OR NEED TO).
SUMMER HOLIDAY TRAINING SCHEDULE (JULY)
NOTE: You can vary WHEN you run the TYPE ... just ensure you get these done!!!
NOTE: Read the information below to help understand the terminology and training concepts used in this summer guide.
ABDOMINAL WORKOUTS
July:
Minimum: 75 situps (or abdominal exercises) and 15-25 pushups each day (preferrably one set)
Strength Training 1-2 days/week
August:
Minimum: 100 situps (or abdominal exercises) and 25-35 pushups each day (preferrably one set)
Strength Training 2-3 days/week
Pace:
Try to vary your pace a bit in August. Your training pace should not be faster than your race pace (at your assigned distance) and you should not do more than 2 km at an increased pace (Faster than Race Pace). I recommend “pickups.” On a 3-5 km run add some race pace pickups. Each pickup should be in the 100-500 meter range (or 30 seconds to 2minutes) with plenty of rest in between. A run might have anywhere from 2 to 5 pickups.
Hills:
Choose hilly terrain to gain strength and confidence without risking injury. When you are running hills, think “strong and steady” going up and push through the crest of the hill!
Strength:
At the very least, do the situps and pushups. I strongly recommend that you do some strength training over the summer (top priority is core strength training, the next priority is overall strength training, including legs and upper body!). The best thing to do is go to a gym or fitness center, unless you have equipment like a stability ball, weights, resistance bands, and a medicine ball at home! Anything you can do to improve your core strength, along with upper body and leg strength - without overdoing it of course – will improve your running. Include information about your strength training in a summaries or log.
Stretch (YES, YOU HEARD IT FROM ME!!!!!)! Hydrate! Fuel your body with healthy food! Wear good running shoes! Have fun!
July 3-9
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run ½ hour tempo (5 min stretch/warmup, ½ hour jog easy pace, where you can still talk to someone and does not require you to stop, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run 15 minute slow/fast slow (5 min stretch, 5 minute comfortable jog, 5 minute hard run (difficult to speak), 5 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add a SECOND 5 minutes hard run tbefore your cooldown)
3 – run 20 minute run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
July 10-16
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run ½ hour tempo (5 min stretch/warmup, ½ hour jog easy pace, where you can still talk to someone and does not require you to stop, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run ½ hour slow/fast slow (5 min stretch, 10 minute comfortable jog, 10 minute hard run (difficult to speak), 10 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 10 additional minutes to your hard run = 20 minutes)
3 – run ½ hour run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
(Intermediate and Senior Boys, Rolling Hills the entire time! ... like a circuit around the hills at the Rec-plex)
July 17-23 TOUGH WEEK (Following week will be very relaxed)
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 15 minute high intensity (5 min stretch/warmup, 10 minute race pace where you cannot comfortably talk to someone else, 5 minute recovery jog, 5 min race pace, 5 min cool down/stretch). (Intermediate and Senior Boys, add 5 minutes to your second run interval)
2 - run 20 minute slow/fast/slow (5 min stretch, 15 minute comfortable warm up jog, 15 minute hard run (difficult to speak), 10 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your hard run = 20 minutes)
3 – run 45 minute run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
(Intermediate and Senior Boys, Rolling Hills the entire time! ... like a circuit around the hills at the Rec-plex)
July 24-30 RELAXED WEEK
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 20-30 minute variety (5 min stretch/warmup, 15 minute jog easy pace, 10 hard run at race pace where you cannot talk to someone, 5 minute cooldown jog, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run 30 minute tempo (5 min stretch, a 30 minute good paced run, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your jog = 35 minutes)
3 – SAME AS RUN #1
July 31 - Aug 6 TOUGH WEEK (Following week will be very relaxed)
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 15 minute high intensity (5 min stretch/warmup, 10 minute race pace where you cannot comfortably talk to someone else, 5 minute recovery jog, 5 min race pace, 5 min cool down/stretch). (Intermediate and Senior Boys, add 5 minutes to your second run interval)
2 - run 20 minute slow/fast/slow (5 min stretch, 15 minute comfortable warm up jog, 15 minute hard run (difficult to speak), 10 minute cool down jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your hard run = 20 minutes)
3 – run 45 minute run (5 min stretch, Find hills to run OR every 5 minutes, sprint for 3o seconds before returning to your original jogging pace).
(Intermediate and Senior Boys, Rolling Hills the entire time! ... like a circuit around the hills at the Rec-plex)
August 7-13 RELAXED WEEK
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
1 - run 30 minute variety (5 min stretch/warmup, 10 minute jog easy pace, 15 hard run at race pace where you cannot talk to someone, 5 minute cooldown jog, 5 minute stretch). (Intermediate and Senior Boys, add 5 minutes to your jog)
2 - run 30 minute tempo (5 min stretch, 30 minute comfortable jog, 5 minutes of stretching). (Intermediate and Senior Boys, add 5 additional minutes to your jog = 35 minutes)
3 – SAME AS RUN #1
August 14 - 27 (Interval Training) (PRE-SEASON WORKOUT)
August 28- September 1 (Repeat)
Three Runs per week (+ daily abdominal workouts + 1-2 sessions of strength training of your choice)
Each run is between 30-40 minute time commitment. Follow each of the steps below:
NOTE: Intermediate Boys and Senior Boys add 1 minute to each of the Max exertion runs)
5 minute jog (warm up)
2-4 minute stretching
5-minute jog
2 minutes maximum exertion run (almost to exhaustion ... cannot talk while you run)
5-minute jog (recovery)
2 minutes maximum exertion run (almost to exhaustion ... cannot talk while you run)
5-minute jog
3 minutes maximum exertion run (almost to exhaustion ... cannot talk while you run)
5 minute cool down run (recovery and cool down)
Cool down stetching (light stretching of areas of tension)