Summer Running
Summer Running
Running all summer is critical to having a successful cross country season. You will be much faster and stronger, will feel better, and will be less likely to have injuries.
Keep track of your miles! We would like you to use the training log on athletic.net so coaches and other runners can be impressed and excited by how much you're running! Starting on May 31, there are 81 days before practice starts on August 21. You only have to average 3-4 miles/day to run 300 miles! Awards will be given to everyone documenting at least 300 summer miles.
Click here for a sample summer running plan.
Some runners are meeting at 8:00 am on Mondays, Wednesdays, and Fridays by the tennis courts for group runs. This is organized by the captains; a coach will not always be present. Running on your own at at time and pace that works for you or with a group of friends is highly encouraged.
Watch this short video for some great tips on improvement and summer running.
Also read this great article on summer running.
Guidelines for summer running
- Run at least 3 days/week, preferably more. More experienced runners should plan on running every day, letting rest days happen when either you feel tired and need a day off or if a particularly busy schedule precludes running.
- Each week should include a long easy run (about 1.5 hours long), 1-2 easy runs with some short bouts of faster running mixed in or afterwards (less than 15 second long hill sprints, strides, or surges); other days should be easy, moderate length runs (about 1 hour long)
- Run with others when possible
- Keep it easy – most runs should be at a relaxing, conversational pace, and faster runs should be short – no hard intervals over 15 seconds
- Add in some strength running once or twice a week – hopping, skipping, sideways running/skipping, backwards running, etc., to keep your muscles strong and increase muscle and tendon elasticity
- Work up to 25-50 miles a week, or at least 300 miles over the summer
- Try running twice a day! Two shorter runs can be easier and more beneficial than one longer run (as long as you run at least one long, continuous run per week)
- To run varsity, boys should work up to at least 40 miles/week by August, and girls about 30 miles/week. More is better; just make sure you are getting enough rest and are staying healthy
- By the end of the summer your long run should be at least 8 miles, preferably 10, and up to 12 miles long, which should feel completely doable.
- Sleep plenty! Always! It makes a huge, huge difference.
Remember - the hardest part is getting out the door! Make running a habit - no opting out. Run every day because you're a runner, and that's what you do.