We will not have organized training sessions this summer, our first practice will be August 2nd.
That said summer training is still the key to a successful (and FUN) cross country season. Summer training will be little different depending on who you are.
Summer is when we do BASE training. BASE training is where we prepare our body for the harder/faster training that will come later in the season. Without BASE training, the training you do in the fall will help you to improve a few seconds. With a good BASE of training, the fall training will launch you to another level, with improvements measured in minutes!
What is BASE training? Body Adapts Some Everyday! The most effective thing you can do is get in a little bit of running every single day! Your body will respond by adapting its muscles to carry more and better utilize oxygen, which enables you to run faster with out getting tired!
You do not have to run fast, just get out the door and run easy! Consistent training, running at least 5-10 minutes a day (even if it is easy running) will boost your fall performances and keep you free of the typical injuries like shin splints. Don't worry about speed or running fast, in fact I encourage you to slow down your running during the summer in order to do more running! The most basic training plan is to run:
So getting out the door everyday is the goal! For advanced training plan and running tips check out our Summer Training Book .
That said summer training is still the key to a successful (and FUN) cross country season. Summer training will be little different depending on who you are.
Summer is when we do BASE training. BASE training is where we prepare our body for the harder/faster training that will come later in the season. Without BASE training, the training you do in the fall will help you to improve a few seconds. With a good BASE of training, the fall training will launch you to another level, with improvements measured in minutes!
What is BASE training? Body Adapts Some Everyday! The most effective thing you can do is get in a little bit of running every single day! Your body will respond by adapting its muscles to carry more and better utilize oxygen, which enables you to run faster with out getting tired!
You do not have to run fast, just get out the door and run easy! Consistent training, running at least 5-10 minutes a day (even if it is easy running) will boost your fall performances and keep you free of the typical injuries like shin splints. Don't worry about speed or running fast, in fact I encourage you to slow down your running during the summer in order to do more running! The most basic training plan is to run:
- 1 longer run each week ( start off with what you can handle then add 5-10 minutes a week. goal is work your way up to 60 minutes of running. This should be done at a really easy pace)
- 1 faster run (can be anything fast to challenge your self. 15 minute fast tempo runs, fartlek runs, hill repeats, races, anything that require you to go fast and leaves you tired!)
- 3 easy runs (20-40 minutes at a very easy pace.
- 1 wild card day - Do anything you want!
- 1 rest day - this is 10 minutes very easy running or a nice walk
So getting out the door everyday is the goal! For advanced training plan and running tips check out our Summer Training Book .
At this time we do not have any summer group runs scheduled. We will notify team members when we start those runs.