Summer Training/Running Logs
In order to be in the best shape possible for the upcoming Cross Country season, we ask that runners train over the summer. We ask that runners walk, jog or run roughly 50 to 80 miles over the course of the summer (6/1 - 8/2). This amounts to roughly 5-8 miles or 50-80 minutes per week. In order to keep an accurate record of the miles a runner has completed, runners should use a running log. We have created a running log for runner to use over the summer: Running Log Digital (click if you want to log runs digitally) or gms_xc_running_log.pdf (click if you want to print it out). Runners who bring their running log to our first practice will be entered in to win a prize!
Training Plans
Training over the summer should consist of running short and long runs. If you are new to running, start small and maybe run/walk one mile on Tuesday, two on Wednesday, and then one on Thursday (4 miles total). You can also turn it up as the weeks go on, as your body gets stronger. One website Coach Gorden has used over the years for training for 5k (and longer) races has been Hal Higdon's training plans. He has a great 8 week training plan for walkers, novices, intermediate, and advanced runners. Check is out by clicking here!
It is also suggested that you work at least one day of strength training into your training plan. A strength day might look like:
1. 20 Crunches
2. 5-10 Push Ups
3. 20 second Leg Flutters
4. 20 Jumping Jacks
5. 20 sec Russian Twists
6. 5-10 Burpees
If you are feeling up to it, try doing numbers one through six in order one or two more times. Remember, like running, start small and work up to more repetitions.
It is also suggested that you work at least one day of strength training into your training plan. A strength day might look like:
1. 20 Crunches
2. 5-10 Push Ups
3. 20 second Leg Flutters
4. 20 Jumping Jacks
5. 20 sec Russian Twists
6. 5-10 Burpees
If you are feeling up to it, try doing numbers one through six in order one or two more times. Remember, like running, start small and work up to more repetitions.