|
What Workout Should an Incoming Freshman Run in the Summer
Before Their First Year of Cross Country?
Great Question ... Tough Answer
For most incoming freshmen it important to make sure
that they do something, but also important to assure it's not too much.
What is helpful is that they've done enough running to enter the program
on solid ground; coming into the program with some training under their
belt. This scaled back training helps the freshmen to adapt to the
program with confidence and strength. Running can be tough on
young bodies and young bones and the training affect should be
experienced with a graduated build up. Obviously each athlete
possesses different strengths and backgrounds as they leave their middle
school environment and prepare for high school; so, putting together a
program is an individual matter. However, below are some
guidelines.
Novice Runners -
Start out with a run/walk regiment of one to two miles
(for the first two weeks). Target three days during the first week
and four days on the second week. By the third week, you should be
ready to run the entire distance during each workout, stay with just
four workouts during that week. By the fourth week, increase your
distance to three miles on half of these workouts (keep it at two miles
for the other half of the workouts). By the fifth week you should
be ready to run three miles, four days each week. This is the
level that we'd like to see you at for the first day of practice.
Moderate Runners (participate in some sporting
activities)
Begin by running two miles three to four times each week
(8 - 12 miles weekly). It should take you only a week or two
before you find yourself ready for more. By week three, you're
ready to come out and run with the summer running group (see the workout
page for more detail). In week three you can increase your weekly
mileage to 15 - 18 miles. No sense in running any more than four
(five days max) during the summer. Hold your mileage to 20 miles
max.
Serious Runners (have been running or playing
soccer for at least a couple of years)
Start with three to four miles, but only four days each
week (12 - 16 miles). Look into running with the summer running
group. Gradually increase your mileage (not more than 15% each
week). No sense in running more than four or five days each week.
Do not exceed weekly mileage of 25 miles.
Extreme Runners (already doing 20 - 25 miles per
week coming into the program)
Start out at your normal mileage, but work on running a
little quicker during some (half) of your workouts. Focus on
faster runs first before thinking about increasing mileage. After
a couple of weeks, start to increase mileage but only at a rate of about
5% each week. Don't exceed 35 mile per week!
|
