SUMMER TRAINING
EACH WORKOUT HAS A PURPOSE
KNOW WHAT IT IS & WHY YOU ARE HERE

MONDAY - AT Runs (Aerobic Threshold) (Run 2 mile repeats)
This is a short but slightly faster tempo run. The effort should be hard but you should always finish as if you could do another mile at the pace you were going. The goal here is to start at about 1 minute per mile slower than projected goal race pace (LB Invites). After each 3 week block, you will lower your pace by ~ 15-20 seconds per mile.
Typical workout = 1-2 miles warm up, Stretch, Strides, AT Run, 1-2 mile cool down.

TUESDAY - Speed & flexibility
XC runners have a very narrow range of motion due to the repetitive nature of the sport. This workout is designed to increase your flexibility, range of motion, stride length & speed.
Typical workout = 1-2 miles warm up, Stretch, Drills, 3-5 road run, Sprints, 1-2 mile cool down.

WEDNESDAY - Medium distance run
Help build the summer base of miles.
Typical workout = 1-2 miles warm up, Stretch, 6-9 mile road run.

THURSDAY - Long Zone (Run 4, 5, 6, & 7 miles) (non-var 2, 3 & 4 miles)
This is a longer but slightly slower tempo run. The effort should be fairly hard but you should always finish as if you could do another mile at the pace you were going. The goal here is to start at about 1.5 minute per mile slower than projected goal race pace (LB Invites). After each 3 week block, you will lower your pace by ~ 15-20 seconds per mile.
Typical workout = 1-2 miles warm up, Stretch, Strides, Long Zone Run, 1-2 mile cool down.

THURSDAY - Fartlek Run (Run for time: 5 minutes hard, 3 minutes EZ)
This run simultes the fall mile repeat workout & gets your body used to the time blocks of repeating 5 minutes at a sustained effort, followed by 3 minutes of active running recovery.
Typical workout = 1-2 miles warm up, Stretch, Strides, Fartlek, 1-2 mile cool down.

FRIDAY - Speed & flexibility
XC runners have a very narrow range of motion due to the repetitive nature of the sport. This workout is designed to increase your flexibility, range of motion, stride length & speed.
Typical workout = 1-2 miles warm up, Stretch, Drills, 3-5 road run, Sprints, 1-2 mile cool down.

SATURDAY - Long Distance / Hill Run
One of the most important workout of the week. A cornerstone of your summer base training & vital for all runners going to Mammoth. We will build up to 1.5 - 2 hrs. Pace will be variable. Work some of the uphills & some of the downhills. It is not necessary to work all the hills.
Typical workout = Run for time. Building up to 90 to 120 minutes. Last 1-2 miles of the run cool down.

OVERALL SUMMER GOAL:
Build a solid base w/ lots of miles!

The best built buildings start with a solid foundation!