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Cross Country Running 2008 Summer Workouts
LSHS Cougar Cross Country: Summer Training—Base Building:
WARNING to Middle School and Brand New Runners: This is a lot of information for our new middle school or beginning high school runners. For you it is most important to just run as much as possible and try to come to one organized practice per week. As you get older and more experienced, your goals and types of training will progress! JUST HAVE FUN and STAY HEALTHY!
General Summer Workout Schedule:
Mondays: 8AM, Murphy-Hanrehan Park Reserve
Meet at the Park Entrance off 154th street (Hanrehan Lake Blvd) and Co Rd 75 (Murphy Lake Blvd)
Type of workout: Long Run: 30 to 90 minutes, THE MOST IMPORTANT RUN OF THE WEEK during the summer!
Tuesdays: No formal practice, cross-train on own or run 20-40 minutes easy.
Wednesdays: 8AM, Ritter Farm Park
Type of workout: Fartlek-type run, Examples below:
Thursdays:
8AM, LSHS Upper Parking Lot near Fitness Center
Type of Workout: Easy recovery run, cross train or fun team activity day
Fridays:
8AM, KTMS Meet in back of school near track
Type of workout: Hills or Anaerobic Threshold (steady state run), run trails with hills as encountered,
Example: 10-15 min easy, 10-30 min at a faster pace/hard to talk, 10-15 min easy
Saturdays:
See Calendar 
(either a Local Race or 8AM, Ritter Farm Park for a Medium Distance run)
Sundays: No formal practice, OFF or cross-train on own or run 20-40 minutes easy.
Summer Mileage Goals:
Middle School and Beginning Runners: 15-25 miles per week
Intermediate Runners: 30-35 miles per week
Experienced Runners: 40-50 miles per week
|
Miles Per Week |
25 |
35 |
45 |
55 |
|
Sunday |
0 |
2 |
2 |
3 |
|
Monday |
6 |
8 |
10 |
12 |
|
Tuesday |
3 |
4 |
6 |
7 |
|
Wednesday |
4 |
6 |
7 |
8 |
|
Thursday |
3 |
4 |
6 |
7 |
|
Friday |
4 |
6 |
8 |
10 |
|
Saturday |
4 |
6 |
7 |
8 |
General Summer Training and BASE Building Principles:
1) Keep athletes healthy. Coaches (and athletes) want to run lots of miles and want athletes to train hard and put in a great effort. BUT training must be smart so athletes arrive next fall HEALTHY. An athlete that completes 500 miles in a summer, but enters the season injured is NO GOOD to him/herself OR the team. Follow the simple base-building schedule and athletes will… a. Be healthy b. Be in great shape for the season and will achieve to great levels
2) Know when to work hard BUT know when to permit your body to recover. The weekly schedule allows athletes to work hard 3-4 days a week, but allows athletes time to recover and make the body stronger, more fit and able to complete more difficult workouts as time progresses.
3) Stress the different aerobic (and anaerobic) energy systems of the body. Each week consists of four different types of workouts to stress everything from the pure aerobic system (long run), “edge of the aerobic” – toward anaerobic system (fartlek-type training), lactic-acid toward anaerobic system (Monday steady state) and anaerobic system (Thursday repeats).
4) The most important workout of each week during the summer is the LONG RUN. If you are on vacation and cannot attend workouts, do the LONG RUN workout. Summer is about building BASE and there is no better run than the long run to build aerobic capacity. Run for 30 (inexperienced) to 80 minutes (experienced runners) at one time without stopping. Do this run and, as Arthur Lydiard said, “Miles Make Champions.”
5) Keep a Running Log! There are many online logs, ask a captain what they use. Turn in the first day of the season, Aug. 11 to earn points towards lettering!
What to record in a running log: In a running log, you might record:
- how far you ran
- the time, distance or workout you ran
- the time of day you ran
- how you felt
- which shoes you were wearing
- your average and peak heart rate
- any other special factors
Some people also record the weather conditions, their weight, heart rate, how much sleep they had, who they ran with, where they ran, and so on.
Why have a log?
A running log will help track your progress, and keep you motivated! Over time, it is helpful to trace a period of good running, origins of an injury etc.
Keeping a running log will also give you information about how often you need to change your running shoes, early warning signs of over-training, the relationship between your performance and sleep, nutrition, health etc.
Ways to record the information: In a notebook, on a calendar, a spreadsheet, there are also many free online running logs.
Reminder: Please have your physical and paperwork taken care of BEFORE our official starting date on August 11th. Forms available in each school office, beginning mid-June.
Runners need 3 things to start practice Aug. 11th:
- watch with a stopwatch function: cheap is FINE!
- water bottle
- running shoes
Use the contact information below to call or email if you need more information about a particular workout time, place or other question.
Coaches' Contact Information: Workouts and other questions!
Coach Just: Head Coach
Cell: 952.469.1304
Email: jjjust@isd194.k12.mn.us
Coach Sommers: Assistant Coach
Cell:612-327-8520
Email: jrsommers@isd194.k12.mn.us
Coach Milton: Middle School Coach
Cell:612-296-2156
Email:kjmilton@isd194.k12.mn.us
Volunteer Summer Coach: Jeff Lombardo
Cell: 952-412-8051
Email: jeffrey.lombardo@mnsu.edu
Volunteer Summer Coach: Laura Roach
Cell: 612-325-4916
Email: roachl@carlton.edu
Volunteer Coach/Running Partner:
Rob Carney
Rob.Carney@nike.com
This is a ton of information, Have a great summer! Please email or call with questions!