2011-12 Girls Cross Country (East and West Combined)
Summer Training
First two weeks of July: Training begins! Start out with 10-20 minute EASY runs every other day. Make sure to stay active with cross training (swim, bike, weights, etc.) on the days you do not run. By the end of this period, you should be able to run 20 minutes comfortably.
Last two weeks of July: Start running 2 days on, 1 day off. You should gradually increase your runs to 25-30 minutes. By the end of the month, you should be able to run for 30 minutes at a good pace and feel comfortable.
First two weeks of August: Begin increasing runs to 40 minutes; 3 days on 1 day off. You may also start doing easy pickups within your runs (4x2 min, 8x1 min, 12x30 seconds…) Alternate between easy runs and workouts.
Last two weeks of August: Runs can reach 45-60 minutes (no longer than 60, not more than once a week). Continue speed workouts. 5 days on, 2 days off in a given week. Alternate distance runs and workouts.
Sample end-of-August week:
Sunday: LSD (60 minutes)
Monday: cross train
Tuesday: 30-minute easy run
Wednesday: 40-minute easy run
Thursday: rest
Friday: 4x2-minute pickup (10 min warmup and cooldown)
Saturday: 30-minute easy run
Try to get in one long run per week. All summer running should be easy and relaxed - don't overdo it! This running is meant to be a base for your in-season training!