Summer Running
"Although summer running is not mandatory to compete in cross country, it is an essential ingredient to reach your full potential in the fall. Below you will see some plans. Choose the right plan for you based on the level you are currently at."
The key is not to load up on a ton of miles early; but rather be consistent. If you have not been running, start with a short run which you know well and will finish. Then, start your summer training from that point. Make sure that you run with a watch and don’t forget to log your runs! Knowing your runs well will help you gauge your growth as a runner. Whenever you run, remind yourself to focus on your form and stay relaxed.
We strongly encourage you to use the drills listed below to reinforce good running habits and more importantly prevent injuries. Each drill should be done at the end of each workout. The length should be about half the width of a soccer field. Drills should be slow and relaxed, allowing you to concentrate on every movement.
Finally, make yourself available to your teammates. Meet somewhere in order to run and have fun with it as much as possible! Athletes that train with a partner or group are many times more successful than those that tackle their training alone. We want to wish everyone a great summer, and are excited to hear how your training is going throughout the summer.
Want to go to summer running camp? Find more details here.
Beginner Plan
Day
Weeks 1-2
Weeks 3-4
Weeks 5-8
Weeks 8-12
1
15 min. Run out and then walk back
+Drills and Core work
35 min. Run out and then walk 10 min.
+Drills and Core work
45 min. Run out and then walk 10 min.
+Drills and Core work
60 min. Run out and then walk 10 min.
+Drills and Core work
2
15 min. Run out and then walk back
+Drills and Core work
25 min. Run out and then walk 10 min.
+Drills and Core work
35 min. Run out and then walk 10 min.
+Drills and Core work
45 min. Run out and then walk 10 min.
+Drills and Core work
3
15 min. Run out and then walk back
+Drills and Core work
25 min. Run out and then walk 10 min.
+Drills and Core work
35 min. Run out and then walk 10 min.
+Drills and Core work
45 min. Run out and then walk 10 min.
+Drills and Core work
4
15 min. Run out and then walk back
+Drills and Core work
25 min. Run out and then walk 10 min.
+Drills and Core work
35 min. Run out and then walk 10 min.
+Drills and Core work
45 min. Run out and then walk 10 min.
+Drills and Core work
5
10 minute warm up and cool down
6 x 400
At 1:55 pace
With 1 minute rest
+Drills and Core work
10 minute warm up and cool down
6 x 400
At 1:50 pace
With 1 minute rest
+Drills and Core work
10 minute warm up and cool down
6 x 400
At 1:45 pace
With 1 minute rest
+Drills and Core work
10 minute warm up and cool down
8 x 400
At 1:45 pace
With 1 minute rest
+Drills and Core work
6
15 min. Run out and then walk back
+Drills and Core work
35 min. Run out and then walk 10 min.
+Drills and Core work
45 min. Run out and then walk 10 min.
+Drills and Core work
60 min. Run out and then walk 10 min.
+Drills and Core work
7
Rest
Rest
Rest
Rest
Advanced Plan
Weeks 1-5
Speed Work
Day 1
Day 2
Day 3
Day 4
Long run - 8-10 miles
Med. run - 6 Miles
Recovery run - 3-4 miles (Conversational pace)
Speed (See speed workout -->)
Workout for this period is 3 X 1200 with exactly 2 min. shuffle jog rest. (No standing)
Goal is 5K pace
*To be done with 1.5 mile warm up and 1.5 mile cool down.