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Jad's Summer Program
Westtown Cross Country Summer Program
"No one ever said it was going to be easy."
" Sometimes in life you have one chance to do something great."
Tips for success:
1. RUN EASY ! Summer is time to build base, not speed. Your best bet for burning out will be to run too hard on your daily runs, leaving you increasingly unmotivated. The only exception to this are days designated AT, which stands for anaerobic threshhold or "comfortably hard." For those with a Heart Rate Monitor this means around 87-90 percent of maximum. Basically as fast as you can run without gasping at the end. No running to the point of failure (basically when you are bent over double and gasping) until October. Patience is the key ! We want to be fast in November, not September.
2. Drink a TON of water. Summer is a tough time to train. Do not get dehydrated, it will kill you. Also, try to run as early or late as possible (preferably morning as the air quality is better and the likelihood you will get your run in that day is higher.)
3. Do a race every few weeks for fun. Don't kill yourself unless you feel like it, but use the occasional road race as a motivator. Also it's just a fun scene to be a part of.
4. Read Runner's World Magazine. It will help you find races (they have a listing) and help you learn a lot about training. Just don't get too caught up in every new theory of the month.
5. KEEP A LOG KEEP A LOG KEEP A LOG !!!!!! Wait let me say that again; KEEP A LOG of your training. This is your diary, your bible, your record of your work. It will keep you dead honest with yourself aboput what you are really doing, and will serve as a motivator; it keeps a record of your work. You can buy a log in any running store, or simply get a notebook and write down daily milage, time of the run (how long it took), how you felt, what type of workout. Also record strength workouts, such as pushups/situps, lifting, or drills.
THE PROGRAM
July
Week 1: easy 25-30minutes perday. Lift or pushups and situps twice.
Week 2: Same, add drills, including bounding 2 times during the week. Friday off
Week 3: Same, with a Sunday run of 45 minutes
Week 4: daily easy run goes up to 35 minutes per day, with 20 minutes EASIEST on Friday and a RACE for fun on Saturday. Try to find a 5k or shorter. Sunday off or do another sport for fun.
August
Week1: same as last week, except no race. Instead, on Thursday find a hill that takes about 1:30 to climb. Warm up well, then do 4 times up the hill at AT pace and NO FASTER ! Jog down for recovery inbetween climbs. Sunday is 50 minutes
Week 2: same as week four of July; find a race and rest on Sunday
Week 3: I hope everyone who can possibly go will join Rob DSP at CAMP this week. He and I both have info. It is in Maryland, is cheap (250 for the whole week) and offers great coaching. If you cannot go, do week one august schedule again.
Week 4; Same as week 2, except try and run easy on Sunday for 55 minutes
Week 5: Last Week before Westtown. You have
been incredible if you have kept it up this long. You are ready
to have the cross country season of your life. You will go to
Saelesianium knowing that you are the best of the best and that
you wanted it more than anyone else there. Same schedule as
before, easy 35's with a hill repeat workout on Thurs, except
this goes up to six times up the hill. Sunday is a 55 minute run.
NOTE: The drills and strength stuff introduced in JULY CARRIES
OVER THROUGH THE REST OF THE WEEKS. This is essential to the
program. Also STRETCH< STRETCH
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