L.B. Poly Boys Cross Country

 

TRAINING PROGRAM FOR

ATHLETES NEW TO DISTANCE RUNNING

 

            If you are serious about competing in cross country you will need to undertake a conditioning program during the summer that will both enable you to improve your running and help prevent injuries during the season.  This should consist of building an endurance base during the months of July and August.   For those with no prior experience,I would suggest that you start out with 5-10 minute runs (jog), 3-5 times per week and gradually increase the daily times by 1-5 minutes each week.  If you start now, you can easily build up to 3-5 miles by the time schools starts.  Remember, this should be a gradual build up.  If you are already an experienced runner (track or road races) you should start at a higher level and work towards achieving 20 - 25 miles per week by September.  Remember, increase your distances gradually.

 

            The chart below gives running time in minutes.  Run at a comfortable pace, one that you can maintain for the entire run.  If you can not  run the number of minutes in the chart, start out at a lower level and build up gradually.  You should stretch after each run when your muscles are warm.  As the runs get longer, you should stop and stretch after about 10 minutes and then continue your run.

 

            The Monday, Tuesday and Thursday runs should be done at the team practices at the respective park locations.  Saturdays are on your own but it is always better to try to call a teammate & run together.

 

            At first, you may think this training program is too easy and you may feel you can run longer and harder.  Avoid the temptation to do too much too soon.  Many running related injuries can be avoided.   Remember, the goal is to be in shape when the serious training begins in August & September!

 

Recommended Freshman Team Practices are on Mon., Tues. & Thursday.  Other days are on your own but it is highly recommended to join a teammate.  Try to make your Saturday run you ÒlongÓ run & try to do it on the dirt trails in Signal Hill.

 

 

Week beginning       Mon    Tues   Wed    Thur   Fri      Sat     Sun     Runs per Week  

Summer Week #1          20        25        0          25        0          30        0          4         

Summer Week #2          25        25        0          25        0          30        0          4         

Summer Week #3          30        25        0          25        0          40        0          4         

Summer Week #4          30        25        30        25        0          40        0          5         

Summer Week #5          25        25        30        25        0          40        0          5         

Summer Week #6          30        25        30        25        0          45        0          5         

Summer Week #7          30        35        35        30        0          45        0          5         

Summer Week #8          30        30        35        20        30        45        0          6         

Summer Week #9          30        30        40        20        30        50        0          6         

Summer Week #10        30        30        40        20        30        50        0          6         

Summer Week #11        30        30        45        20        30        Bun Run!           0          6         

Summer Week #12