Editing 2009 Summer Running Program

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<center>Objective: To properly train for the upcoming season while enjoying oneself.</center>
<center>Eat, Run and Feel Well = Being Well</center> 
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)
Running 
*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 (Purpose is reason you are running, Pace is how fast you are running.) 
*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). 
 
<center>Example of Running Schedule</center> 
*The following is just an example, you can make your own but can't have RPR or SOS on consecutive days 
**[http://www.tmcleod.org/Level1/2009girlxcexpereincedrunnersummerscheduletable.doc 2009 Experienced Runner Summer Running Schedule]
**[http://www.tmcleod.org/Level1/2009girlxcinexperiencedrunnersummerscheduletable.doc 2009 Inexperienced Runner Summer Running Schedule]

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