2009 Summer Running Program

• EAT and EAT WELL
  • Please eat, you need to eat food so that you get the energy to workout. Increasing exercise requires increase food intake.
  • The best performance (race) car goes nowhere without fuel (energy). You are no different.
• Stretching and core workout should be done 7 days per week. Click on XC Stretches for specifics.
• Keeping running log would be great (and helps with knowing when to increase training)

• Maximum of 6 days a week of running/exercise (1 day/wk no workouts)
  • 1 day of the 6 days can be non-running day but must exercise (raising heart rate) for at least 45minutes (e.g. bike/walk with parents, hoop game, etc)

• LSD day (long slow distance at conversational pace)
  • Purpose: To run longer, increase endurance (called aerobic capacity)
  • Pace: Can carry on conversation using short complete sentences (conversational pace) [60sec slower than 5K pace]
• Run, Pickup, Run RPR day (some people call it tempo or interval)
  • Purpose: To run faster at a constant pace (and longer) (called anaerobic threshold)
  • Pace: Warmup/cooldown: conversational pace, Pickup: Can't talk or can in short bursts [5k pace]
• Speed or strength SOS day
  • Purpose: For speed, all out sprint while keeping running form. For strength, run stronger
  • Pace: For speed or strength, all out or trying to keep your breath
• Keep on Running KOR day
  • Purpose: To keep running but also to give body a chance to recover from above 3 running day
  • Pace: Slightly faster than conversational pace, Rule: Less miles little faster, more miles little slower

• The summer running program is based on 5 running days per week cycle
  • Two types of runners, Experienced (have run on team for at least one season) and Inexperienced (not run on a team for one season or you are a freshman)
  • Experienced: If you are not running 5 days per week now, add one new running day per week until 5 days. For the new days, you are doing KOR or LSD day workouts only
  • Inexperienced/freshman: If you can't run 3 miles for LSD, do not do any above workouts until you can run 3 miles. If not running 5 days per, add one new day per week. New days are shorter run days. Increase milage by 1/2 mile per week until 3 miles. If you can run 3 mile and are running 5 days per week, see below for increasing workouts.

• Increasing workouts:
  • LSD - Assume start out at 3 miles. Increase 1/2mile per week. Maximum miles: 8miles (inexperienced:6miles/10K)
  • RPR - Assume start with 1mile warmup/cooldown, 1mile pickup. For pickup, increase 1/4 mile each week, every other week increase speed by 10sec. (inexperienced: start with 1/2mile pickup, alternate weekly increase in distance then next week increase speed)
  • SOS - Assume all SOS workouts are 3-4miles in length. For speed, you will do telephone ramp-ups (one telephone pole set up to sprint, sprint for 2 telephone poles, one back down to conversational pace). Experience: start with 1 ramp-up per mile add 1 new one per mile each week for a maximum of 3 ramp-up then add speed per week. Inexperienced:Maximum ramp-up is 2 per mile and no more than 3miles. For strength, add hills to run (sprint all hills).
  • KOR - Assume start out at 3 miles. Experienced: Alternate weekly between increasing mileage (by 1/2 mile) and increasing pace (faster by 10sec). Inexperienced: Do same as experienced but do not go above 3.5miles (just increase speed).

• The following is just an example, you can make your own but can't have RPR or SOS on consecutive days
  • [2009 Experienced Runner Summer Running Schedule]
  • [2009 Inexperienced Runner Summer Running Schedule]