Summer Conditioning

Our method of training for cross country is based on principles of adaptation and progression. You must overload a specific physiological function to produce a training effect. Adaptation occurs as you recover from the workload. Progression occurs as you increase intensity and volume over time and add different types of training to the mix. With the right amounts of sharpening and tapering, the end result is outstanding fitness and fast races.

In order to race fast during the cross country season, we will be doing a large amount of hill training, steady-state running and speedwork in September and October. Additionally, we will be running 70 miles(women) to 80 miles(men) a week at the beginning of cross country practice in August and will be doing hard 13 mile runs our first week back. To make the most of these workouts, we must spend the summer months doing the kind of base training necessary to support this hard running. Summer conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anerobic development and speed will come later during the cross country season. I guarantee we will be competitive individually and as a team during cross country if we stick to these principles of training.

After a couple weeks of easy recovery running post track season, an increase in weekly mileage and a weekly long run will improve your aerobic capacity. While these increases need to be gradual, they also need to happen early in the summer so aerobic conditioning can be consistent for 8-10 weeks before the season starts.

The more volume you can do during the summer, the better you will be in races in the fall.

I will provide specific training suggestions starting June 4.

Coach Van Arkel