ATHLETIC BOOSTER CLUB
2013 Summer Workout
June 18, 2013Fossil Ridge Cross Country
2013 CROSS COUNTRY SUMMER TRAINING
As we enter our 2013Cross Country season, our goal is to rebuild the traditions of the Girls’ and Boys’ Cross Country teams this summer. In order to reach those goals and improve as runners we must prepare and start training with the positive attitude that we can WIN. Our goals as a team is to improve as runners, place at the District Meet and qualify for the Regional and State meet. These goals are attainable if you are able to commit to yourself, team, and coaches. Anything is possible if you possess the following characteristics as a student athlete:
Everything you do this summer from weight training, nutrition, and summer workouts will help you prepare for practices and meets next year. You are expected to be “ in shape” by our 1st official day of practice which is Monday Aug 5th. You are part of a team and play a major role in the success of our team. If you want to see true results and improvement as a runner, you must decide and commit to completing the summer workouts.
Use the summer workouts as a guide. Your goal is to build an aerobic base which will give you the endurance you need to be successful in the fall. Your ability to talk is your guide for your pace. The pace for these runs should be “conversation pace”. This means you can talk easily while you run.
Starting the 1st week of June, a Best Aerobic Effort (BAE) will be established. The pace for these runs should be “short phrases” or “single words”. If you can’t talk at all, you are running too fast. These BAE runs are designed to help you run at a steady pace and can help you run faster because your body gets used to moving at a constant rate for a period of time during a race. Add strides and build-ups two to three times a week as part of your cool down.As you complete your summer mileage remember what your goals are for the upcoming season and what you must do in order to get there. Preparation for a successful season begins now!
Level I – Beginner Runner, Incoming 9th Graders, or new to Cross Country
Level II – Second Year Runners
Level III – Third Year Runners
Level IV – Fourth year Runners or those who want to be best prepared
Racing is good to do, but only race up to 2
times during June and July. You can find racing opportunities through
www.runontexas.com. Increase mileage gradually to prevent injuries. On the days
you do not run, try to incorporate some other type of aerobic conditioning
(swimming, biking, elliptical machines, circuits, etc.) as well as core and strength training.
Make your workouts a PRIORITY.
Work out Reminders:
June – Complete runs on your own or with small groups
July – The first week of July Team Leaders /Coaches will meet in the back of the school at 7am for workouts on Monday, Wednesday and Thursday mornings – attendance is HIGHLY SUGGESTED! Making the effort to attend these running sessions will set the tone of your 2013 season. If you always do what you have always done, you will always get what you always got. Start now and mentally prepare yourself.
**OFFICIAL MANDATORY Practices begins Monday August 5th at 7:30 AM. **
We will practice Monday-Friday until school starts. You will need to complete all online paperwork (Pre-participation physical, Emergency Information form, UIL Steroid Agreement, UIL Acknowledgement of Rules, and KISD Athletic Policies) through the KISD website. UIL Athletic participation can be found under Athletic UIL registration.
Also, don’t forget the Boys MAC camp and Girls SAC camp that will be going on this summer for 6 weeks. This program will increase your speed, endurance, and overall core body strength which is essential to the competitive and successful runner. See Coach Watkins for details.
Have a GREAT summer!! Be SAFE and get ready to be a part of Fossil Ridge history!
Coach Watkins and Coach Lopez
Tempo Runs: (Scheduled for Mondays.) A tempo run in this program is a workout of 30 to 45 minutes, usually run on trails or in the woods so you have no reference to exactly how far or how fast you are running. Here's how to do a tempo run. Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down. At peak speed, you should be running somewhat slower than pace for a 10-K run, although this recommendation may be somewhat meaningless to high school runners who rarely race beyond 5-K. I don't want to be too precise in telling you how to run this workout. The approach should be intuitive. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.
Interval Training: (Scheduled for Tuesdays.) This is a more precise form of speed training than tempo runs above, or fartlek below. You may have done interval training, or some variation on it, during the track season whether or not you recognized it by that name. Interval training consists of fast repeats (400, 600 and 1,000 meters in this program), followed by jogging and/or walking to recover. It is the "interval" between the fast repeats that gives this workout its name. In this program, I suggest a 400-meter jog between the 400 repeats, a 200-meter jog between the 600 repeats, and 3 minutes walking and/or jogging between the 1,000 repeats. Most important is not how fast or slow you walk or jog the interval, but that you be consistent with both the repeats and the interval between. For example, you do not want to run this workout and discover near the end that you are running the repeats slower than at the start, or that you need more rest during the interval between. If that happens, you picked too ambitious a time goal for the workout. Interval training is best run on a track, although it can be run on soft surfaces or on the roads, as long as you maintain consistency. Here's more information on the three interval workouts I've chosen for this program:
5 x 1,000: Run this workout in the weeks after you run the interval 400s: the second, fifth and eighth weeks of the program. This workout is best run on trails, perhaps on sections of your home cross-country course if it is marked in kilometers. When I was coaching the high school team in Michigan City, Indiana, we went to a nearby woods that contained a circular loop that was about 1,000 meters long. This was our "Kilo Loop." The boys would run 5 x 1,000 fast, thus 5,000 meters, the same as their race distance. In Indiana, girls race at 4,000 meters, so they did 4 x 1,000 meters. In between, they walked 3 minutes to recover. Run each rep fast, somewhat slower than race pace the first time, with your goal to eventually to run as fast as race pace. If running on an unmeasured course, you may need to simply run intuitively, about the time it would take you to cover a kilometer in a race. I never knew exactly how long our Kilo Loop was. It didn't matter to me or the team. More important was the effort everyone put into this speed workout.
6 x 600: Run this workout during the third, sixth and ninth weeks. Run each 600 at about the pace you would run in a 3,200-meter race. Notice I said "about" to give you some leeway. Jog a fairly fast 200 between, then go again. Keep the pace the same in later weeks, but progress instead in number: 8 x 600, ultimately 10 x 600. I choose these variations mainly so that you speed train differently from week to week. Don't get into the trap of comparing one week's workout to the one before or the one after. Focus more on how you feel at the end of each workout, not the numbers on your watch. You should finish fatigued, but also refreshed.
Run correctly and in control, interval training can be invigorating. It is also the single best way to improve both your speed and your running form. Overdone, however, it can lead to injuries and fatigue, chipping away at your ability to attain peak performance. Learn to use interval training as the key to cross-country success.
Fartlek: (Scheduled for Thursdays.) Fartlek is a Swedish word, loosely translated as "speed play." I devoted an entire chapter to fartlek and tempo runs in my best-selling book, Run Fast. Fartlek is a form of training developed in the 1940s by Coach Gosta Holmer and used by Gundar Hagg and Arne Andersson, the world's fastest milers of that era. A fartlek run in this program is a workout of anywhere from 30 to 45 minutes that involves constant changes of pace at different distances. It is entirely intuitive (similar to tempo runs) and is best run on trails in the woods where you have no idea how far you are running. After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from 100 to 400 meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree. Bill Dellinger, 5,000 meter bronze medalist in the 1964 Olympic Games and who succeeded Coach Bill Bowerman at the University of Oregon, said: "An athlete runs as he feels. A fartlek training session can be the hardest workout a runner does all week, or it can be the easiest." Dellinger adds: "In order to be a good distance runner, you have to build strength and endurance, learn race pace, and practice race tactics. Fartlek training can incorporate all of these essential elements into a single workout." Fartlek teaches you how to surge in the middle of the race to get away from opponents--or hang with them when they attempt to surge on you.
Long Runs: (Scheduled for Saturdays, but you can run long on Sundays if it seems more convenient.) Long runs are necessary to improve your aerobic fitness and endurance. You begin in the first week, running for 60 minutes and add 5 minutes each week to a peak long run of 90 minutes. I prefer to prescribe time rather than distance. I also don't care how fast or slow you run, as long as you run for the prescribed length of time at a pace that allows you to finish as fast as you start. If your pace lags and you have to walk in the last few miles, you obviously ran the early miles too fast. Run at a conversational pace. If running with your teammates (something I recommend), use this workout as an excuse to talk about every silly thing that happened to you during the week. This is a workout that you can run on the roads or on trails. Mostly, have fun.
Rest/Easy Days: (Scheduled for Wednesdays, Fridays and Sundays.) These are the three days of the week when you do not run hard. And quite frankly you can't run hard seven days a week without risking injury or overtraining. So in between the hard workouts, run easy. Rest can be an easy run of 30 minutes, or it can be a day when you do not run at all. You need days of comparative rest between the hard workouts, otherwise you will not be able to run those hard workouts at full speed. If you fail to do the hard workouts properly, you will not improve. Don't train hard every day assuming that it will make you a better runner; it may actually affect your training negatively.
Racing: High school runners race so frequently during the spring, often several track meets a week and several races in those meets, so that I hate to encourage them to race much during the summer. But I also concede that low-key road races can be fun, can offer a change of pace from training and can motivate you to run all summer long. For that reason, you are free to run several road races during the summer, maybe once every fourth week. You don't need to race on the week I indicated; you don't even need to race at all. The program ends in the tenth week with a cross-country race, assuming that to be the first race of your season.
Extra Training: For some talented and well-trained runners, particularly seniors, 35 to 45 miles of running a week is not enough. And to a point, the more miles you run, the faster runner you can become. That is why coaches of top-ranked teams ask their runners to run twice a day up to 100 miles a week. But the best coaches don't ask their freshmen to train at this level. They build them up over a period of several years to the point where they can accept this workout load. If you want to run extra miles and train more than once a day, I suggest you do so gradually. Start out by doing double workouts on three days a week, the days on which you have easy runs scheduled. If you can maintain this level, add an extra day of double training over a period of weeks, months or even years. Sudden increases in speed and distance usually do not lead to long-range success. Be cautious.