by Larry Eder
Leo Manzano, photo by PhotoRun.net
Hills are magic for cross country runners. They develop strength, speed and give your racing confidence, if you can master them. We will have one hill workout a week during the entire 20 weeks. If you need more, run in hills on your easy days. You can not run too slow on hills and they will get your fit. Lasse Viren, the 1972 and 1976 5k/10k winner in the Olympics, could not do much track work due to sore achilles. He did his speed work by running hill repeats and it brought him to a very high level of fitness.
Here’s our workout for today!
Thursday, August 25, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.
POSTAL  NATIONALS  HISTORY
From 1957 through the 1970’s at the end of the cross country season Track & Field News and the United States Track & Field Federation jointly held a nationwide competition. At first teams would run 2 miles on the track and mail the results in (hence the name “National Postals”), but then in 1969 when the 3 miles was added, regional races were held, all of which are known as the “National Postal” races. Since cross country courses varied and since there was not going to be a single national meet, the times from the regional races were taken for ranking the competitors nationally. To make the races fair in comparing times, the races were run on the track, but in a cross country type race. Teams of 5 runners were entered as well as individual entries. High school runners ran a 2 mile cross country event in those years. The 2 mile races for the National Postals were done from 1957 through 1982; and the 3 mile races for the National Postals were done from 1969 through 1978 (as in 1979 and after, the Kinney and Footlocker National High School Cross Country Championships were instituted for the 3 mile races). The revival of the Postal 2-Mile is a revival of the spirit of high school distance running, the revival of finding a true national champion and most importantly the revival of a team together. We are proud to reintroduce the running world to the Hoka One One National High School 2-Mile Postal Competition.
HOKA ONE ONE, one of the most innovative brands of running footwear in our sport, has thrown their support behind the hokaoneonepostalnationals.com. They are supporting our 20 week training program, from now, August 22 to the end of December. We thank them for their support and will be sending this to all 16,000 cross country coaches across the U.S. high school system.
Sign up at hokaoneonepostalnationals.com
Before You Begin:
1. Get your gear in order.
If possible, you should have two pairs of good training shoes so you can rotate them. Most training shoes last for 8-10 weeks, depending on your training. Take your time at your local running store when selecting shoes and remember to go at the end of the day as your feet swell during the day. Bring a clean pair of socks and be prepared to check out 5-7 different shoes to find the right one for you. Assess your stash of socks, shorts, tops.
2. Hydrate yourself.
Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Minimize the amount of coffee, tea, and carbonated soda you drink.
3. Fuel your engine with the right food.
Get the proper amounts and types of food into your system. Fruits, vegetables, whole grains, pasta, and modest amounts of fish, chicken, and beef make sense. For snacks, try apple slices spread with peanut butter. Nuts are also good. Pizza, tacos, and fast food places are fine as infrequent treats.
4. Sleep!
I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it will affect your training. Get 8-10 hours of sleep and, if you can, try for a nap (yes, a nap) on a few afternoons.
5. Establish your training group.
Though some people prefer to train alone, a group helps with the hard days and long runs. Figure out what works for you and your training style.
6. Inspiration.
Find some good books that support your running goals. Some classics include Once a Runner, The Irishman Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, and Self-Made Olympian. Music can also be a great motivator. Find great additions to your playlist by talking to your friends and searching online, plus we’ll post the Shoe Addicts’ running music lists. We don’t recommend running with earbuds or headphones, however, since they compromise your awareness and possibly your safety. They can also mess with your ability to “tune into” the pace you’re running, which is essential come race time.
7. Set your goals.
Do you want to make the top 7? Improve your times at your league and section meets? Race better over the second half of the course? Think about these things now, write them down and prop them in your room where you can read them each day. It will help you stay on track.
8. Calculate your workout amounts.
To run 300 miles over 12 weeks, for example, you’ll need to average 25 miles a week, which is very good for freshmen and sophomores. To reach 400 miles over the fall, you need to average 34 miles a week, and to reach 500 miles, it takes a weekly average of 40 miles. Mileage isn’t important, efforts are, but you need to be careful adding miles and intensity. We will provide workouts over 20 weeks for you. Those who have trained all summer should consider a morning run of 30-40 minutes. Before you change training, always, always ask your coach. This program is based aroun the complex training program, used by Pat Clohessy and many of the Australians (Chris Wardlaw, Rob De Castella, Steve Moneghetti) in the 1970s-1990s. It is offered as a suggestion, especially for young coaches who are trying to get a program going.
9. Questions?
Email us at runblogrun@gmail.com or tweet us @runblogrun and we’ll get back to you within 24 hours.
We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.
Weeks 1 and 2:
Fall Training
Begins
You’ll start on the road to a good fall of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down. If you have not trained over the summer, those races in September and late August are going to hurt, no way around it. Just be patient, and remember the big stuff comes later in the season.
Monday, August 22, 2016: Warm up; 5 miles easy running; cool down.
Tuesday, August 23, 2016: Tempo Day: 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. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday, August 24, 2016: Warm up; 5 miles easy running; cool down.
Thursday, August 25, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.
Friday, August 26, 2016: Warm up; 5 miles easy running; cool down.
Saturday, August 27, 2016: Two Mile Postal: test your fitness. Warm up, head to track, and see what you can do for 8 laps on the local 400 meter track, cool down. Sign up at hokaoneonepostalnationals.com
Sunday, August 28, 2016, Long Run Day : Easy 6-mile run on grass or dirt with friends.
Week Two of Twenty
A training hint: Remember to vary your surfaces when you run. From trails, to roads, to parks, but always concentrate on good footing. The varying surfaces are great for foot health!
Monday, August 29, 2016: Warm up; 5 miles easy running; cool down.
Tuesday, August 30, 2016: Tempo Day: 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. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday, August 31, 2016: Warm up; 5 miles easy running; cool down.
Thursday, September 1, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.
Friday, September 2, 2016: Warm up; 5 miles easy running; cool down. (Watch the Zurich Diamond League meet after workout!)
Saturday, September 3, 2016: If you did not do this last weekend, then, try an early season Two Mile Postal: test your fitness. Warm up, head to track, and see what you can do for 8 laps on the local 400 meter track, cool down. Sign up at hokaoneonepostalnationals.com. Otherwise, run 3-4 miles easy and stretch.
Sunday, September 4, 2016, Long Run Day : Easy 6-mile run on grass or dirt with friends.
