We are half way through the summer and starting to look forward to cross country practices and races and the start of the school year. We've just finished with freshmen registration, I've ordered training shoes and running gear(bags, backpacks,shorts,t-shirts,socks,pants,tops,warmups,etc.) for everyone and made all the travel arrangements for our meets.
The only thing left to do is RUN.
You've got to do these things over the summer if you want to be good and fast and healthy in the fall:
-Associate with how your body responds to training and get to know your body and its systems.
-Consistent mileage during the off-season is essential with the emphasis on consistency. Develop a routine and increase mileage by only 5-10 miles per week.
-Most running can be at a conversational pace. You don't have to press all the time or run through any real pain. Run on grass as much as possible. Fully recover.
-Do at least one long run per week(longer than 75 minutes duration).
-Develop strength with hilly runs and with hill repeats(6-8 repeats at least one time each week).
-Develop speed with strides(4-6 strides on the grass after an easy run a couple of times each week).
-Push the pace one time each week by picking up the tempo. A negative split run(20-25 minutes out, 2-3 minutes faster coming back) works great.
-Speed work/track intervals? There is no need to do these for now as long as you are doing the aforementioned work.
-Maintain core strength with crunches, pushups, curls and pull-ups at least twice each week.
-Warm up gradually and develop flexibility by gently stretching after your workout.
-Stay cool and hydrated. Run in the mornings, drink water constantly and drink something with carbs(juice, lemonade, powerade, etc.) after your workout.
-Cross train when you need to/want to and keep the running fun.
Please let me know if you are injured.
Coach Van Arkel
417-873-7567
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