Head Coach: Carrie Braun
Run Training Objective: Aerobic endurance, leg speed, and injury resistance
Ancillary Training Objective: Functional/core strength, running mechanics, and flexibility
| Date | Day | Time (Miles) | Training Type | % Effort/ vVO2max | Terrain
| Specialized Training | WU/CD and Ancillary Activity |
| W1 | 15-20 |
| |||||
| July | M | 3-4 | REC | 65 | Varying | Focus on arm pump- up and down not across the body | DF, SF |
| 11 | T | 3-4 | SS | 70-80 | Hilly | 4-6x15 sec. strides | DF, SF, Core |
| thru | W | 3 | REC | 65 | Varying | DF, SF | |
| 15 | Th | 3-4 | TPO | 80-85 | Flat | 4-6x15 sec. strides | DF, SF, Core |
|
| F | 3-4 | SS | 70-80 | Varying | Focus on high knees going up hills | DF, SF |
| W2 | 17-21 | ||||||
| July | M | 5-6 | SS | 65 | Varying | 4-6x20 sec. strides | DF, SF, |
| 18 | T | 3-4 | REC | 70 | Flat | Focus on arm pump- up and down not across the body | DF, SF, Core |
| thru | W | 3-4 | SS | 75 | Varying | Focus on high knees going up hills | DF, SF |
| 22 | Th | 3-4 | REC | 65-70 | Hilly | 4-6x20 sec. strides | DF, SF, Core |
|
| F | 3 | TPO | 80 | Flat | DF, SF, Core | |
| W3 | 18-24 | ||||||
| July | M | 3-4 | TPO | 70 | Flat | 4-6x30 sec. strides | DF, SF, Core |
| 25 | T | 3-4 | REC | 65 | Varying | Focus on arm pump- up and down not across the body | DF, SF |
| thru | W | 5-7 | SS | 70 | Rolling | Focus on high knees going up hills | DF, SF |
| 29 | Th | 3-4 | REC | 65 | Flat | 4-6x30 sec. strides | DF, SF, Core |
|
| F | 4-5 | TPO | 80-85 | Varying | DF, SF, Core | |
W4 | 18-24 | ||||||
| Aug | M | 4-5 | REC | 65 | Hilly | 5-7x20 sec. strides | DF, SF |
| 1 | T | 4 | TPO | 75-80 | Rolling | Focus on arm pump- up and down not across the body | DF, SF, Core |
| thru | W | 3-4 | SS | 70 | Flat | 5-7x20 sec. strides | DF, SF, Core |
| 5 | Th | 3-5 | REC | 65 | Varying | DF, SF, Core | |
|
| F | 5-6 | TPO | 75 | Rolling | Focus on high knees going up hills | DF, SF |
| W5 | 20-26 | ||||||
| Aug | M | 4-6 | REC | 65-70 | Flat | Focus on arm pump- up and down not across the body | DF, SF |
| 8 | T | 3-4 | SS | 70 | Varying | Focus on high knees going up hills | DF, SF, Core |
| thru | W | 4-5 | SS | 75 | Hilly | 5-7x30 sec. strides | DF, SF, Core |
| 12 | Th | 5 | TPO | 85 | Varying | DF, SF | |
|
| F | 4-6 | REC | 70 | Flat | 5-7x30 sec. strides | DF, SF, Core |
| W6 | 22-26 | ||||||
| Aug | M | 4 | TPO | 75 | Varying | DF, SF, Core | |
| 15 | T | 5-7 | SS | 70 | Rolling | 6-8x20 sec. strides | DF, SF |
| thru | W | 4-5 | REC | 65-70 | Hilly | Focus on high knees going up hills | DF, SF, Core |
| 19 | Th | 5-6 | TPO | 75 | Rolling | 6-8x20 sec. strides | DF, SF |
|
| F | 4 | REC | 65-70 | Flat | Focus on arm pump- up and down not across the body | DF, SF, Core |
FIRST DAY OF PRACTICE, MONDAY, AUGUST 22, 2016
Runners should come prepared on the first day of practice with the following:
32oz. water bottle
Appropriate running shoes and clothing
Wristwatch with timer (GPS watches are STRONGLY suggested)
Abbreviation Code:
DF = Dynamic Stretching (Drills), part of your warm up
SF = Static Stretching, for warm up and cool down
REC = Recovery Run, gives body a chance to recuperate, take it easy, don't push it, even if you are feeling good
(example: 1st mile 9:05, 2nd mile 9:05, 3rd mile 9:05, etc.)
SS= Steady State Run, even pace at moderate intensity
(example: 1st mile 8:35, 2nd mile 8:35, 3rd mile 8:35, etc.)
TPO = Tempo Run, even pace at a higher intensity
(example: 1st mile 7:55, 2nd mile 7:55, 3rd mile 7:55, etc.)
CORE= Core and weight lifting exercises
WU = Warm up
CD = Cool down
How to figure out training paces based on previous race paces:
1.Go to https://www.mcmillanrunning.com/
2.Enter a recent race time in the appropriate spaces
3.Enter a possible 5k goal time for the cross country season in the appropriate spaces
4.Click on "Calculate my Pace"
5.The page will upload with your race pace times. Go to the left hand column, click on "Training Paces"
6.Pick the corresponding times on the website with the training plan
a.REC (recovery)= Endurance Paces- Recovery Jog
b.SS (steady state) = Stamina Paces- Steady State Run
c.TPO (tempo run)= Stamina Paces- Tempo Run
*If you do not have any previous race times, base your effort on perceived % effort
**If you have completed VO2max testing, use your results with the corresponding % vVO2max
Dynamic Stretches (Drills):
Leg swings (20 each leg/direction)
2x25 meters length for each drill:
High knees Strides Walking lunges Quick feet Inch worms
Butt kickers Duck walks High skips Bounds
Grapevine Frankensteins Ballerinas Bear crawls
Core & Weight Exercises:
12-15 exercises of your choice 1 minute on and 20 seconds break in between
You may repeat exercises within a session but you need to vary your exercises with each new session
^exercises that should be done on the left and right side
Bicycles Side crunches^ Crunches Legs off the ground 6inches^
Dips Side planks^ Dead bug Flutter kicks
Burpees Center plank Penguins Scissor kicks
Push-ups Butterfly planks Squats Supine single leg bridge^
Clams^ Planks with toe taps Pistol (one leg) squats^ King Makers
Mnt. Climbers Up and Down planks Frog squats Wall sits
Calf raises Russian twists Side lunges^ Waiters^
Fire Hydrant^ Butt ups Spiderman push-ups Supermans
Reverse clams^ Bridges w/leg lift
If you have any questions about drills, core, and weight exercises please contact Carrie Braun at carrie.braun@holton-arms.edu. However, if you only need a quick reference/reminder on how to do the exercises, you may google or use YouTube.