Untitled - Friendship Christian School

Summertime is here and it is time to get into running shape. The following plan is
designed to get you into race fitness before you arrive at the first day of practice. If you follow
the calendar, you will be in great shape by August.
The program on the next page is designed for our team to take the next step. We have
been successful in our conference, but we are not satisfied. There is potential on the team to
take the boys and the girls championships at the state meet. To do that, we have to work hard
in the summer. The schedule involves a lot of running, but I also programmed rest days and
cross training days to give your joints a break. It is important that you are running this summer
so that you will be ready for practice in August. Practices in August will be based on you the
fact that you ran over the summer. If you slack off this summer, August will be very hard.
There is only one hard workout scheduled for each week. It is essential that you warm
up well before beginning hard workouts. You should do a warmup run for 1-2 miles before the
workouts. After the workout, do a cool down jog and then stretch. For the other workouts, the
first 10 minutes of your run should be your warmup. On Thursdays, you will see a fartlek run.
This is a harder run than tempo, but you choose how to mix it up. You may want to attack all
the hills or mix some sprints into the middle of your run.
I am looking forward to having you come out in the fall. Work hard this summer and we
will have fun in the fall.
Coach Soemer
[email protected]
Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
1
June 1-6 Tempo - 30 min 8 x 400 CT - 30-90 min Fartlek - 30 min CT - 30-90 min 30 min Rest
2
June 8-13 Tempo - 35 min 4 x 800 CT - 30-90 min Fartlek - 35 min CT - 30-90 min 35 min Rest
3
June 15-20 Tempo - 40 min 10 x 200 CT - 30-90 min Fartlek - 40 min CT - 30-90 min 40 min Rest
4
June 22-27 Tempo - 30 min
5
June 29-4 Tempo - 40 min 10 x 400 CT - 30-90 min Fartlek - 45 min CT - 30-90 min 45 min Rest
6
July 6-11 Tempo - 45 min 6 x 800 CT - 30-90 min Fartlek - 50 min CT - 30-90 min 50 min Rest
7
July 13-17 Tempo - 45 min 14 x 200 CT - 30-90 min Fartlek - 50 min CT - 30-90 min 55 min Rest
8
July 20-24 Tempo - 30 min
9
July 27 - 1 Tempo - 45 min Pyramid CT - 30-90 min Fartlek - 50 min CT - 30-90 min 60 min Rest
Rest
Rest
CT - 30 min
CT - 30 min
Fartlek - 20 min
Fartlek - 25 min
CT - 30 min
CT - 30 min
30 min Rest
30 min Rest
Middle School Summer Cross Country Running Program
Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
1
June 1-6 Tempo - 30 min 4 x 400 CT - 30-90 min
Rest
CT - 30-90 min 30 min Rest
2
June 8-13 Tempo - 30 min 2 x 800 CT - 30-90 min
Rest
CT - 30-90 min 30 min Rest
3
June 15-20 Tempo - 30 min 8 x 200 CT - 30-90 min
Rest
CT - 30-90 min 30 min Rest
4
June 22-27 Tempo - 30 min
Rest
5
June 29-4 Tempo - 30 min 4 x 400 CT - 30-90 min
Rest
CT - 30-90 min 30 min Rest
6
July 6-11 Tempo - 30 min 2 x 800 CT - 30-90 min
Rest
CT - 30-90 min 30 min Rest
7
July 13-17 Tempo - 30 min 10 x 200 CT - 30-90 min
Rest
CT - 30-90 min 30 min Rest
8
July 20-24 Tempo - 30 min
Rest
9
July 27 - 1 Tempo - 30 min Pyramid CT - 30-90 min
Rest
Rest
CT - 30 min
CT - 30 min
Rest
CT - 30 min
CT - 30 min
800 = 2 laps around the track, 3 - 3.5 min run with 3 min active rest
Pyramid- 4 - 200's, 3 - 400's , 2 - 800's, 3 - 400's, 4 - 200's
First year runners will need to start with the middle school program
30 min Rest
CT - 30-90 min 30 min Rest
200 = 1/2 of one lap around the track, 45-50 seconds to run with 60 seconds rest
400 = 1 lap around the track, 90-100 seconds with 2 min rest
30 min Rest