by Larry EderThe day before major races provide the athlete with a myriad of feelings. There are nervous feelings, which almost every athlete has before races. The easy running that accompanies the day before a race is a time for runners to check out a course, noting the hills, the places where footing can be tough and the places to make a move.
Nicole Tully, photo by PhotoRun.net
The big races are here. Over the next eight weeks, races become more and more weighted, as regionals, state meets and nationals meets come upon us. A season of training is put on the line as teams work to see just how good they can perform. How will you do? Will you challenge yourself?
Friday, October 28, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Week 10: Moving to Important Racing
Your racing has gone on now for 8 weeks. Juniors and seniors: You should be able to handle the 2 or 3 easy morning runs of 30 minutes. More advanced athletes, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 30-45 minutes. Check those shoes, and we suggest getting two pair now for the season, and a racing shoe if you haven’t already gotten them. Consider HOKA ONE ONE training shoes!
Monday, October 24, 2016: Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday, October 25, 2016: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday, October 26, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday, October 27, 2016: 1-mile warmup; 7 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 6 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool-down.
Friday, October 28, 2016: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday, October 29, 2016:Race day. Warm up, listen to your coach, race, cool down.
Sunday, October 30, 2016: Easy 10-mile run on grass or dirt with friends.
Week 11: Racing Begins
Your first real race will be a revelation. You should be able to handle the distance, but your pace may be slower than you expect. Don’t worry. You’ll recover quickly and should be racing fit in 3-5 races. Only the 500 Mile group should be doing morning runs beginning this week.
Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.
Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
Saturday: Easy warmup; 5K race. Go out well, but pick it up each mile. With 800 meters to go, see what you can do.
Sunday: Easy 10-mile run on grass or dirt with friends. Keep this on soft ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.
Week 12: Here Comes
Big Cross Country Season
High school cross country starts quickly, so use those early races to get into shape. Continue to build speed. 300 Mile athletes add a Saturday run.
Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warmup; 8 hill repeats (run 200 yds uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.
Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
Weeks 13-20 You’ve Made It!
You’ve now got 3 months of solid training behind you. Keep the days between racing and the hard days relaxed. Now it’s time to focus on your racing. How are you feeling? When do you tire? When do you kick? Try some different race strategies.
Monday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds to get your tempo run pace of 6:20 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
Thursday: 1-mile warmup; 9 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 8 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging to the start, no rest in between; 1-mile easy cool-down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yds and then do your 1-mile easy cool-down.
Friday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
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Special thanks to www.hokaoneonepostalnationals.com
