| LADY COUGAR CROSS COUNTRY pre- summer workouts for runners |
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ALL workouts whether at school, with team or own own should begin with “normal” |
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warmup routine of 12 min running, drills, fence work, etc |
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mon |
tue |
wed |
thu |
fri |
sat |
sun |
tot. w/warmup |
| my 27-j2 |
3-4 miles |
4–5 |
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4-5 miles |
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5–7 |
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20–25 |
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| j3-9 |
3-4 miles |
4–5 |
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4-5 miles |
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5–7 |
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20-27 |
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| j10-16 |
3-4 miles |
4–5 |
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4–6 miles |
6–8 |
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23-29 |
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| j17-23 |
4-5 miles |
4–6 |
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4-6 miles |
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6–8 |
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24-30 |
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ATHLETE LED PERIOD-captains will communicate details but general guidelines are
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| June 24-July 14 |
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mileage goals for 3 weeks of Captain led practice |
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new |
60-75 |
20-25 per week |
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moderate |
75-90 |
25-30 per week |
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vars level |
90-105 |
30-35 per week |
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If you are starting brand new, do a pattern of run, walk where each day you shorten |
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the walk part until its all running. All this other than on hills or in speed development |
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should be done at a pace you can continually talk at . If you are able to or wish to |
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substitute cross train example: elliptical, bike, water work |
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Remember by first Coach led practice July 18 newcomers should be running 4 miles |
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without stopping and veterans 5 miles without stopping |
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ANYONE who starts by Mid June can be prepared to begin running in a month |
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Easy guideline for newcomers is the talk test Because most runs early in summer |
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are “aerobic” meaning with oxygen, you should be able to talk the whole time |
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If you cant, you are going to fast |
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for VETS |
during |
pre |
summer |
workouts |
for |
runners
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Varsity/CIF level girls |
by Coach led, the distance and long runs should be |
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at 7:00-7:40 pace so early athlete led can be a bit |
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slower perhaps 7:30-8:00 |
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15-30 area returnees |
by Coach led, the distance and long runs should be |
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at 8-8:30 pace so early athlete led can be 8:30-9:00 |
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30-45 are returnees |
by Coach led, the distance and long runs should be |
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at 8:45-9:30 pace so early athlete led can be |
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9:15-10:00 |
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