Summer+Training

=Summer Training = = =

 The purpose of summer training is to prepare your body for the workouts of the fall. In the summer you want to focus on building your endurance and your strength. When running in warm weather always stay hydrated. Drink some water beforehand, and if you're running more than 5K, bring water with you. There are running water bottles on sale in the Library Office. Do not dress too warmly. You should be wearing clothes that are a layer lighter than what walkers are wearing.

 Click on Running Drills and Stretches and Running Mechanics on the menu to left to see videos of warm ups, drills, and good running technique.

How much to train? Here's an interesting article: High School Distance Running

Beginners

When first starting out as a runner it is important to start slow and run a few miles. How much running do you start with? This may depend on your general overall condition. If you are active you will be able to do more than the individual who has been a couch potato. Most students can run for 20-30 minutes without too much effort. Start by running slowly at a pace that allows you to carry on a conversation. Run every other day for several weeks as shown in the schedule below. After several weeks of running, increase the length of your runs so that you are running the distances shown for the end of the summer. How much you do is strictly up to you but keep in mind that a gradual progression is the best strategy to follow.

You will experience muscle soreness. This soreness will disappear after a few days. Up to 10 percent of new runners suffer from [|shin splints]. Try to run on grass if you begin to experience shin splints. Also, shortening your stride should lessen the stress on your bones.

As your mileage increases your body adapts to the stresses you are applying. Your muscles, tendons and ligaments are becoming stronger. You are developing what is commonly referred to as an aerobic base. You need this base to do more strenuous workouts later. The development of the base is an ongoing process that takes place throughout the year. A broad base will allow you to come into a cross country season ready to handle most early season workouts. Incorporate a strengthening program into your training (such as pilates, yoga, and weight training), which will allow you to withstand the rigors of training and may also help prevent injury. Being stronger will also help you maintain good running form and help you run up and down hills with greater ease.

**Start of** **Summer** Sunday – Run a 5K (3-mile) course. Mix in some walking if you need to. Monday – Circuit exercises – Situps, pushups, lunges, skipping, core work 30 minutes Tuesday – Run a 5K (3-mile) course. Mix in some walking if you need to. Wednesday – Run a 1.5K (1 mile). Find a hill. Run up the hill for 45 seconds, walk down. Do this 4 times. Jog a mile to cool down. Thursday – Off Friday – Run a 5K (3-mile) course. Mix in some walking if you need to. <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Saturday -- Circuit exercises – Situps, pushups, lunges, skipping, core work 30 minutes.

<span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">**By the End of the Summer** <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Sunday – 45 minutes easy running (you should be able to talk while you run) <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Monday – 30 minutes of easy running, 30 minutes of circuit exercises <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Tuesday – 30 minutes of running. Every 5 minutes, go fast for a minute. <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Wednesday – 30 minutes of circuit exercises <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Thursday – Off <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Friday – Run a 1.5K (1 mile). Find a hill. Run up the hill for 45 seconds, slowly run down. Do this 6 times. Jog a mile to cool down. <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Saturday – Play basketball or soccer, swim or bike, go for a hike.

<span style="font-family: Tahoma,Geneva,sans-serif; font-size: 140%;">More Experienced Runners

<span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">**Start of** **Summer** <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Sunday – 45 minute run <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Monday – 30 minute run, 6 striders; 30 minutes of circuits and drills <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Tuesday – Jog a mile. Find a hill. Run up the hill for 45 seconds, walk down. Do this 6 times. Jog a mile to cool down. <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Wednesday – Off <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Thursday – 30 minute run, 6 striders; 30 minutes of circuits and drills <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Friday – 10 minutes easy, 10 minutes a little harder, 10 “comfortably hard” <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Saturday – Play basketball or soccer, swim or bike, go for a hike.

<span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">**By the End of the Summer** <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Sunday – 60 minute run <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Monday – 30-40 minute run, 6 striders; 30 minutes of circuits and drills <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Tuesday – Jog a mile. Find a hill. Run up the hill for 45 seconds, walk down. Do this 9 times. Jog a mile to cool down. <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Wednesday – Off <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Thursday – 30-40 minute run, 6 striders; 30 minutes of circuits and drills <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Friday – 10 minutes easy, 10 minutes medium, 15 minutes “comfortably hard” <span style="font-family: Tahoma,Geneva,sans-serif; font-size: 120%;">Saturday – Play basketball or soccer, swim or bike, go for a hike.

What is a Strider? How to extend your stride media type="youtube" key="TcGsxytAPJ0" height="349" width="425"