SUMMER TRAINING GUIDELINES
1. SHOES – get a new pair of training shoes
2. ICE - right after you run. Where? Shins. If you have a specific pain in your ankles, hips or knees, ice that. 10 minutes on bare skin
3. ROAD BALANCE - Generally run on the left side of the road BUT in low traffic areas balance it out by running on the right side. Do not always run on the same side.
4. SCHEDULE – stick to one as much as you can
5. STAGES – do the quantity first then add the quality latter. 30 minutes – 45 minutes – 60 minutes. The four weeks before Preseason add the quality of hill drills and/or hilly courses. Endurance and strength is the focus of your summer training. It is the foundation of your X-C season.
6. TALK – e-mail every week or two with a brief report of your training.
7. GOALS – why are you doing this? It helps to explore what is in your head/ heart.
8. CORE – sit-ups and pushups help to balance your development
9. FOOD – limit your eating of the “greasy carbs”; fried foods, ice cream, cakes, pies, muffins, ECT. Fresh fruits, vegetables, 0% fat dairy products and lean meats are the way to go. Reward yourself for a good workout or week once in awhile.
Click on the links below to view printable running schedules:
Cross Country summer training for beginners
Cross Country summer training for intermediates
Cross Country summer training for advanced runners