2009 Summer Running Program

General

• 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)
• 4 types of running days (click on letter to go to website to explain that type of running)
  • LSD day (long slow distance at conversational pace)
  • Run, Pickup, Run RPR day (some people call it tempo or interval)
  • Speed or strength SOS day
  • Keep on Running KOR day
• The summer running program is based on 5 running days per week cycle
  • 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
  • Incoming freshpersons or upperclasspersons that have never ran seriously (i.e. on a team) will have the program modified so not to cause increased chance of injury, see below.