Summer Training 2014

June Training:
  Group Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    OYO 6pm Ramsey Rd.  6 pm White Clay 6pm Ramsey Rd.  6 pm White Clay 9am Brandywine OFF
Week        # 1         6/2-6/8 Beginner  Active Warm up +  10 minute jog + Stretching  Active Warm up +  10 minute jog + Stretching  Active Warm up +  10 minute jog + Stretching  Active Warm up +  10 minute jog + Stretching  Active Warm up +  10 minute jog + Stretching  Active Warm up +  20 minute jog + Stretching  Off, you deserve it!!!!
Week        # 1         6/2-6/8 Regular Active Warm up +  25 minute jog + Stretching  Active Warm up +  25 minute jog + Stretching  Active Warm up +  25 minute jog + Stretching  Active Warm up +  25 minute jog + Stretching  Active Warm up +  25 minute jog + Stretching  Active Warm up +  40 minute jog + Stretching  Off, you deserve it!!!!
Week        # 2              6/9-6/15    Beginner  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  25 minute jog + Stretching  Off, you deserve it!!!!
Week        # 2              6/9-6/15    Regular Active Warm up +  30 minute jog + Stretching  Active Warm up +  30 minute jog + Stretching  Active Warm up +  30 minute jog + Stretching  Active Warm up +  30 minute jog + Stretching  Active Warm up +  30 minute jog + Stretching  Active Warm up +  45 minute jog + Stretching  Off, you deserve it!!!!
Week        # 3               6/16-6/22 Beginner  Active Warm up +  20 minute jog + Stretching  Active Warm up +  20 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  30 minute jog + Stretching  Off, you deserve it!!!!
Week        # 3               6/16-6/22 Regular Active Warm up +  35 minute jog + Stretching  Active Warm up +  35 minute jog + Stretching  Active Warm up +  35 minute jog + Stretching  Active Warm up +  35 minute jog + Stretching  Active Warm up +  35 minute jog + Stretching  Active Warm up +  50 minute jog + Stretching  Off, you deserve it!!!!
Week        # 4           6/23-6/29 Beginner  Active Warm up +  25 minute jog + Stretching  Active Warm up +  25 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  15 minute jog + Stretching  Active Warm up +  35 minute jog + Stretching  Off, you deserve it!!!!
Week        # 4           6/23-6/29 Regular Active Warm up +  40 minute jog + Stretching  Active Warm up +  40 minute jog + Stretching  Active Warm up +  40 minute jog + Stretching  Active Warm up +  40 minute jog + Stretching  Active Warm up +  40 minute jog + Stretching  Active Warm up +  55 minute jog + Stretching  Off, you deserve it!!!!
 
 
 
 
 
Many Cross Country coaches and athletes will say that "Cross Country is a summer sport." It truly is! All of the base training and hard work takes place over the summer. Building a big base is one of the best things you can do for fitness, training, and staying healthy. By “big base” I mean fitness and getting into shape.  Consistency is KEY!  You have to get out the door and do a run 5-6 times a week. No speed work, no workouts, just simple good quality distance runs. Some people keep track of their training by miles or minutes per day. I like to keep track by minutes (the clock never lies!). Everyone on the team is required to have a watch with at least 15 lap split.  Please make sure your Salesianum email is activated. I will be sending you an invitation to our flotrack team page through that email.

Example: run 30minutes per day Monday-Friday, take Saturday off, run a little longer on Sunday. Long runs are important to do once a week to strengthen your legs, heart, lungs and total body. Try and do your long run on Saturday or Sunday.

Hints:

  • Team Group Runs:  6:00 p.m. every Tuesday/Thursday at Ramsey Rd. lead by the captains.  6:00 p.m. every Wednesday/Friday at White Clay Creek nature center. 9:00 a.m. every Saturday @ Brandywine Creek State Park for your weekly long run.  This is a great way to stay consistent and run with kids from all over the state!  
  • On non-group run days, run first thing in the morning. It's cooler, it will be out of the way, and at the end of the day do you really think you will have the motivation to get out the door?
  • Drink a lot of water throughout the day. It's hot in the summer and you don't want to dehydrate, get heat stroke, or cramp up.
  • Mix up your runs so it's fun!
  • Run with people!  Doing a run by yourself every day gets very difficult.  Try to meet at least 3 times a week, if not all of your runs. 
  • I want to hear from everyone over the summer!  Once a week check in with an email of how your summer training is going.  My email is mlosapio@Salesianum.org 
 
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