Summer Training
First, it's important to recognize that everyone has different ways of training over the summer and chooses different levels of mileage and different workouts to get themselves in shape by the start of the semester. Given that, here is an example of a summer training plan if you're looking for a more formalized structure. It's fairly basic and is a variation of a plan used by UNC's former XC coach for the guy's team. If you use it, adapt it to your fitness and past mileage.
UNC men's summer training plan - 2009: Coach Watson
For me summer is a very important part of the year when it
comes to the training cycle. Most importantly do not do too much short intensity! Workouts are to be run by feel and
it is important to stay healthy. We always increase the pace on the workouts
not decrease towards the end.
What I am looking for when my athletes show up on campus for
the first day of practice is that they have very good general fitness. Meaning
the body has accumulated enough miles to handle to increased workloads and
stresses of the upcoming season but without feeling as if you are fit to
race. September is not the championship
portion of the season and I don’t want any September superstars as we call them
here. Athletes who are at their very best in early season meets only to fade
when it matters. I want everyone to be
stronger come October and November and staying away from short intensities in
the summer is the best way to do this. So put in miles and build your aerobic
system as much as possible . ACC’s and NCAA regionals is when it is important
to be fit and ready, do not over do it in the summer.
So with all that said here is what I am looking for in your
training coming this July through August.
The first 2 weeks will have 1 session plus a long run, after
that each week you will have two sessions plus a long run. You can do these
sessions any day of the week. Try and do these on days you feel fresh and good.
Use the days in between to recover and put in good volume.
Guys
July 8th-14th
Session
1- 45 minute progression run with a
10-15 minute warmup and a 10-15 minute cool down. Run each 10 minutes a little
faster than the previous 10 minutes and run the last 5 minutes very hard
Long
Run- Be smart with this minimum 70
minutes no more that 90 minutes. We will add 5 minutes each week.
July 15th-21st
Session
1- 5x8 minutes with 2 minutes
jogging recovery. Run these moderate with each segment getting faster
Long
Run- If you have never run more than
70 minutes before last week stay at 70. Those of you accustomed to higher
mileage no more that 95 minutes.
July 22nd-28th
Session
1- 45 minute progression run with a
10-15 minute warmup and a 10-15 minute cool down. Run each 10 minutes a little
faster than the previous 10 minutes and run the last 5 minutes very hard
Session 2- Fartlek of 4 x 7 minutes with 3 minutes
jogging in between each run. Each 7 minute segment is faster than the previous.
We always want to be increasing speed not decreasing!
Long
run- lower mileage guys 75-80
minutes Higher mileage guys up to 100 minutes
July 29th-August 4th
Session
1- 50 minute progression run. Same
as earlier week each 10 minute segment faster. Run a 10-15 minute warmup and a
10-15 minute cooldown
Session
2- 5 x 6 minutes with 3 minutes
jogging in between. Again each segment gets faster
Long
Run- We should all be at minimum of
80 minutes and a maximum of 100 minutes is good. We can start running the last
10% of the run upbeat if you feel good
August 5th-11th
Session
1- 50 minute progression run. Same
as earlier week each 10 minute segment faster. Run a 10-15 minute warmup and a
10-15 minute cooldown
Session
2- 8 x 4 minutes with 2 minutes
recovery jogging. Again each one gets faster
Long
Run- We should all be at minimum of
80 minutes and a maximum of 100 minutes is good. We can start running the last
10% of the run upbeat if you feel good
Points to consider
On your recovery days do not run too fast. A minimum of 45
minutes to a maximum of 70 minutes. Put the miles in but be careful of the
intensity.
Try and get in two runs at least 4 days a week. If you are
not used to running doubles do the second session by riding your bike or go
swimming.
Stay healthy, pay attention to your body if you are tired
slow down your runs but get the time in.
If you have pain or soreness do not be afraid to cross train
for a few days. Better a few days in the pool or on the bike now than letting a
full blown injury occur and being sidelined for weeks!
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