Before you start your plan next week. Please to to run a 5K OR 1 mile at your perceived race pace. This location can be anywhere you choose. Just make sure it is safe. You may also complete this time trial with a friend.
Then send us or post your time to STRAVA. We would like to have a pre-season base time. Our next time trial will be August 8th as a team - should we have a season this year at the XC course.
Below is are attached images of your summer training plan. If you are a beginner or freshman runner please follow the Freshman/Beginner Summer Plan. If you were a Varsity runner last season (boy and girl) please follow the Varisty Boy or Girl Training plan*. If you were a Junior Varsity runner last season (boy and girl) please follow the Junior Varisty Boy or Girl Training plan.
*Varsity Runners who have been currently running 35+ miles a week, may maintain their mileage.
Get a running watch. It doesn’t need to have GPS but it’s a nice option. The Garmin 235 is on sale now and is an excellent option.
Go for at least one-two runs at the high school XC course at Shelby Farms.
Do some dynamic stretching before your run, and at least 10 – 15 minutes of stretching afterwards.
Hydrate constantly (we mean all day long). If you are getting cramps during your runs, you are most likely dehydrated.
Listen to your body. It is not the end of the world if you take an extra day off every once in a while.
If you’re tired, take it easy by going back to the last week of running that you did with no problem, and repeat that week until you feel better. If your fatigue doesn’t go away, get in touch with a coach and take a couple of days off.
If you’re injured, get in touch with a coach.
Start your summer training with a good or new pair of shoes. Use these shoes for RUNNING ONLY. You can get these from Fleet Feet or Breakaway Running.
Also, some people like to buy two pairs of shoes and wear each pair every other day. This allows each pair of running shoes to “rebound” between runs and consequently last longer.
Please avoid running alone if possible and between 10:00 am and 3:00 pm on hot days.
If you work, get your run in before you go to work. Trust me, when you get home from work, you’ll be glad you did.
The Pre-Season is about building a base, not developing high end speed! The majority of your runs should be at a comfortable pace. If you need help getting a better idea of where your pace should be, use the following link: http://www.runfastcoach.com/calc2/index.php
Enter your current 5k race pace, click “calculate”, then click on the training pace tab. You should use the 1600m column at the “easy/moderate” or “moderate pace,” for your regular runs, NO FASTER!!!! For your tempo runs, use the “tempo” pace for your run.