SUMMER RUNNING ---Tips from Danny Paul, XC Coach, Falmouth HS (LCS Consultant and Virtual Assistant Coach).
Preparing for a strong Fall Cross Country Season!
CROSS COUNTRY IS A DEMANDING AND REWARDING SPORT. If you respect yourself and hard work , you make a good prospect for our sport.
CONSISTENCY: always run 5-7 days a week. Try to avoid missing 2 days in a row.
DEDICATION: make time to run and rest Ðenjoy the journey to success.
TEAMWORK:run with friends when you can; plan informal meetings with teammates etc. Use team contact list. (we will put together a call/ email list )
Summer running should be relaxed and focused. Run in different settings-places you like:, the beach , any trails you can find,. Get teammates phone numbers and e mail addresses and plan runs together; its always easier than alone.
1. ROOKIE: Start with 2 miles or 16 Ð20 min. a day (5 days a wk.). After 2 wks. Increase to 3-5 or 24- 35 min. a day. After 2-3 wks. Include at least 2 days where the run has some hills. By August you will be ready to add 1 run a week up to 45 min.
2. RETURNING XC RUNNER: (refer to above if you have not been training)
ALL RUNS SHOULD BE 35 MINUTES; Weekly mileage in July should be approximately 25 Ð45 miles OR 5-7 times 35 Ð60 minutes daily.
FOR EXAMPLE: M-35, T-35 ,W- 50, T-35 F-45, S-0FF, S-45 =25-35 MILES for the week. This will vary according to the individual.
3. ADVANCED : higher mileage and other more demanding preparation. This should be discussed and planned your coach or a qualified trainer.
Runners who know they can handle longer runs may by August be consistently over 40 miles a week. ThatÍs plenty for the summer.
75- 80 % of summer training should be at a comfortable pace; easy runs are great for building strength. The demanding training will come in the fall and YOUÍLL BE READY!
After 2-3 weeks of running, start to include courses with more hills and some surging or pick-ups 1 day each week. This will keep your stride open and help you prepare for faster training in CROSS COUNTRY SEASON.
RACING: If you road race, do it for fun or a t-shirt. DO NOT do speed etc. for a summer race. Save yourself for the XC season. YouÍll be glad you did when you have a great FALL.
BE SMART: wear good running shoes , run on soft surfaces when you can, drink lots of water, stay rested and enjoy your training.
Keep a running log ;it will motivate you to run.