Summer Training

Consistent summer mileage is key to a successful cross country season. What is a successful season? A successful season is one in which you reach your full running potential. And your full running potential is dependent upon your summer base mileage. Like a pyramid, the bigger the base, the greater the height. Quality base mileage will help prevent you from getting injured later in the season and workouts during the season will fine tune your fitness. Running with a group of people can make running more enjoyable and may help hold you accountable.  So join us at 7:00 AM every Tuesday and Thurday at the Pagosa Lakes Recreation Center.  Twenty people showed up for the first run this morning!  Plus, if you want to join us at the Sand Dunes Camp, you've got to show your face at the morning runs. 

Here are your summer workouts (veterans and beginners have separate schedules).  The last table describes each type of workout. 

Cross Country 2009 - Summer Workout Schedule: Veterans
Dates	M	T	W	T	F	S	S
6/1-6/7	3A	4A	Off	4A	3A	4 LR STx4	Off
6/8-6/14	6 sprints	4A Surge 4x30s	3A Hill Spx4	4A Surge 4x30s	3A	5 LR STx4	Off
6/15-6/21	6 sprints	HIT 6x60s/60s	3A Hill Spx4	5A STx5	3A	6 LR STx4	Off
6/22-6/28	7 sprints	4A STx5	3A Hill Spx4	5A 3 Steady	3A	5 LR STx4	Off
6/29-7/5	7 sprints	5 Hilly	4A Hill Spx5	HIT 8x30s/60s	3A	6 LR STx5	Off
7/6-7/12	8 sprints	6 Hilly	4A Hill Spx5	6 4 Steady	3A	7 LR STx5	Off
7/13-7/19	8 sprints	6 Hilly	4A Hill Spx5	HIT 8x60s/60s	3A	8 LR STx5	Off
7/20-7/26	9 sprints	5 Hilly	4A Hill Spx5	5 3 Steady	3A	7 LR STx5	Off
7/27-8/2	9 sprints	6 Hilly	4A Hill Spx6	HIT 10x30s/60s	3A	8 LR STx6	Off
8/3-8/9	10 sprints	7 Hilly	4A Hill Spx6	6 4 Steady	3A	9 LR STx6	Off
8/10-8/16	10 sprints	5A	Camp	Camp	Camp	Off	Off

Cross Country 2009 - Summer Workout Schedule: Beginners
Dates	M	T	W	T	F	S	S
6/1-6/7	2A	3A	XT	3A	2A	3A	Off
6/8-6/14	2A	3A STx2	XT	3A STx2	2A	4A	Off
6/15-6/21	3A	4A STx2	XT	4A STx2	XT	4A	Off
6/22-6/28	3A	4A STx2	XT	4A STx2	2A	4A	Off
6/29-7/5	6 sprints	4A STx4	XT	4A STx4	3A	5A STx4	Off
7/6-7/12	6 sprints	4 Hilly	XT	5 3 Steady	3A	5A STx4	Off
7/13-7/19	7 sprints	5 Hilly	XT	HIT 8x1:00/2:00	3A	5A STx4	Off
7/20-7/26	7 sprints	4 Hilly	XT	4 2 Steady	XT	5A	Off
7/27-8/2	8 sprints	5 Hilly	XT	HIT 10x30s/60s	3A	6A STx5	Off
8/3-8/9	8 sprints	6 Hilly	XT	5 3 Steady	3A	6A STx5	Off
8/10-8/16	3A	3A	Camp	Camp	Camp	Off	Off

Abbreviation	Explanation
A	Aerobic
Hilly	Is just that, after a warm up, run up and down hills, Reservoir Hill is a great place for this.
Hill SP	Hill sprints – 95% effort up a steep slope for 5-10 sec – you are working on recruiting more muscle fibers so you can run faster with greater economy.
HIT	High Intensity Training – periods of fast running (not all out), from 80-90% effort.  Ex: 10x30s/60s = 10, 30 seconds faster running with 60 seconds of slower running in between.
LR	Long Run – always finish faster than when you started.  So start slowly!
Sprints	Warm up for 10-15 minutes (more for experienced runners, less for newer runners) then run 80-100m at approx 95-98% effort – full recovery between efforts, approx 2-3 minutes, then 10-15 minutes cool down run.  You are working at increasing your speed.
Surge	In middle of run, pick up pace for the given duration.
ST	Strides = near sprint speed, bare foot if possible, focus on quick turnover, landing with your feet underneath you, driving your arms back, standing tall.
Steady	Just below threshold pace
XT	Cross Training – anything that keeps your heart rate up for 30 minutes or greater (biking, swimming, rollerblading, etc)