Cross Country Summer Workout June July And August

cross country summer workout * june, july and august * guidelines to follow 1. get out the door and r

Cross Country Summer Workout
*
June, July and August
*
Guidelines to follow
1.
Get out the door and run! 13 days of running, 1day off, repeat
cycle. Just make the commitment to run! NO EXCUSES. Run short and
easy if you are tired, harder and longer when you feel good.
2.
Keep a training log (one is enclosed)
*
Log your daily mileage, weather, how you felt, and any
additional comments.
3.
The next four weeks are easy runs; do not worry about the
intensity. Just work on your base, flexibility and strength work.
During the remaining weeks you can increase time and distance.
4.
Make a COMMITMENT to yourself, to your teammates, and to us! There
are no excuses and no making up for lost mileage. Make running a
priority and fun part of your day.
5.
REMEMBER, CROSS COUNTRY RUNNERS ARE MADE IN THE SUMMER!
Fourteen-day cycle
==================
+3 long runs of 3-4 miles in length (easy)
+4 in the range of 2-3 miles in length (a little faster in pace)
+3 on hilly terrain 2 miles
+3 of your choice
1 day off
______
Total mileage for the cycle should be 30-36 miles
(Try to get close as you can)
*
Other suggestions
1.
Run on grass or dirt roads when you can. It will save your legs
from the pounding that they take on paved roads.
2.
Vary your terrain: flat routs, hilly routes, roads, trails, beach,
etc.
3.
No vacation from running. Take your running gear with you and have
your parents watch you.
4.
Stretch before you run, 10 to 20 minutes before and after, this
will help prevent injury and soreness.
5.
Nutrition
*
Proper nutrition translates into high-energy sources, bone and
muscle building and it reduces the risk of injury and illness.
*
Diet
*
65% carbohydrates:
*
Bread, pastas rice, cereal, fruits, and vegetables,
etc.
*
25% Proteins
*
Meats, beans, etc.
*
10% Fats
*
Eat food rich in calcium and iron, take a multivitamin with
iron in the A.M., drink milk, you need the calcium, if not
take a calcium supplement.
*
DRINK LOTS OF WATER!
Runner’s Log 2021
Date
Miles
Comments - Terrain
13-Jun
14-Jun
15-Jun
16-Jun
17-Jun
20-Jun
21-Jun
22-Jun
23-Jun
24-Jun
25-Jun
26-Jun
27-Jun
28-Jun
TOTAL
Date
Miles
Comments - Terrain
29-Jun
30-Jun
1-July
2-July
3-Jul
4-Jul
5-Jul
6-Jul
7-Jul
8-Jul
9-Jul
10-Jul
11-Jul
12-Jul
TOTAL
Date
Miles
Comments - Terrain
13-Jul
14-Jul
15-Jul
16-Jul
17-Jul
18-Jul
19-Jul
20-Jul
21-Jul
22-Jul
23-Jul
24-Jul
25-Jul
26-Jul
TOTAL
Date
Miles
Comments - Terrain
27-Jul
28-Jul
29-Jul
30-Jul
31-Jul
1-Aug
2-Aug
3-Aug
4-Aug
5-Aug
6-Aug
7-Aug
8-Aug
9-Aug
TOTAL
Date
Miles
Comments - Terrain
10-Aug
11-Aug
12-Aug
13-Aug
14-Aug
15-Aug
16-Aug
17-Aug
18-Aug
19-Aug
20-Aug
21-Aug
22-Aug
23-Aug
TOTAL