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Training Schedule

Remember last year during Cross Country season when you thought, "Wow, if I had just trained over the summer, I could be so much better!!"? Well, now is your chance to make that happen for the 2018 season.

One goal for the summer is to Build Endurance by making gradual and steady increases in training. Don't worry if you think you can't run far because we are starting slow by running 20-30 minute runs during the week and doing a 45 minute run on Saturday. If you don't start training until July--be sure to still use the June calendar as a starting point; otherwise, you may get injured. BE PATIENT and let your fitness build. CONSISTENCY is the key to a great season!

Another goal is to Develop Leg Speed later in the summer by doing one run a week that requires you to move a bit faster. Strides are not sprints! Run tall, run smooth, run quick for about 100 meters. You will do this 4-6 times after every EASY run. 

Our final goal for the summer will be to Build Core Strength. I will not dictate what type of core workout you should do over the summer, but I highly suggest that you establish a circuit training program two times a week. A great resource for core workouts can be found at www.CoachJayJohnson.com or www.mcmillanrunning.com. Jay Johnson has an excellant video series that is easy to follow: http://www.coachjayjohnson.com/2009/05/summer-general-strength-progression/ .  We may meet at the school to do P90x or Yoga throughout the summer.

PLEASE READ BEFORE OPENING THE TRAINING PLANS:
I will post the first four weeks, which will take you through to the end of June. After I have had a chance to assess how your training is going, I will post July's workouts based on your specific level of fitness. Some of you may move to a different training group or have some adjustments made based on your feedback. If you are training with AAU, the Bulldog Track Club, or another club, please record your daily mileage and email it to me if you aren't using RunningAhead.

Note that every athlete will have a specific training plan geared to them. For beginning runners (All Freshmen & newcomers) Weekly Goals will be based on TIME and not DISTANCE. It is up to you how you want to divide up the time for the day except for long runs which must be run at once. Example: If you have to run 40 minutes, you may run 20 in the morning and 20 in the evening. EASY RUNS are always easy!! Take your time and use these runs to rest after your longer and harder runs. Easy days are also great days to do Core Work. All other athletes will be given distance goals.  

LONG RUNS should be done at a very slow pace. If you feel that you would have a hard time completing the total time prescribed, set up walk breaks throughout the run. If any of the LONG RUNS seems too long, start out by running 15 minutes and walking 5 for the whole run. The goal is to spend time on your feet, so I am not concerned how fast you run. Try to run with a friend or have a sibling ride their bike alongside you to make your run more enjoyable. If you decide to run with music, use only one earphone so you can stay aware of your surroundings.

Freshmen, New to Cross Country, & Injury Prone Runners
week 1:  30 minutes 5 days a week + one 40 min Long Run with walk breaks
week 2:  35 minutes 5 days a week + one 50 min Long Run with walk breaks
week 3:  40 minutes 5 days a week + one 60 min Long Run with walk breaks
week 4:  35 minutes 5 days a week + one 70 min Long Run with walk breaks

Experienced Runners who need ease back into training
week 1:  40 minutes 5 days a week + one 60 min Long Run
week 2:  45 minutes 5 days a week + one 60 min Long Run
week 3:  50 minutes 5 days a week + one 70 min Long Run
week 4:  45 minutes 5 days a week + one 80 min Long Run

Experienced Runners 
week 1:  4 miles daily 5 days a week + 10 mile Long Run
week 2:  6 miles daily 5 days a week + 10 mile Long Run
week 3:  7 miles Mon, Wed, Fri / 8 miles Tue, Thu / + 13 mile Long Run
week 4:  6 miles Mon, Wed, Fri / 8 miles Tue, Thur / + 15 mile Long Run

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