Syracuse High Cross Country
May 30 - June 21, 2011 Workouts
There are three workouts listed for each day. The first is for athletes who have at least one year of distance experience and are at a relatively high fitness level. The second is for runners with some recent running/soccer background and a moderate fitness level. The third workout listed is for those with little or no distance running background.
KEYS AND SUGGESTIONS FOR YOUR WORKOUTS
1. Remember to e-mail your workout logs by each Monday even if you are not completing the entire workout schedule as outlined. Send them to: rbuhrley@dsdmail.net
2. Don't increase your mileage too rapidly. Maximum increase should be no more than a 10% each week.
3. Run on the softest surfaces available. This will help prevent shin splints and is easier for your legs to recover for the next workout. Grass is great, as are trails, etc.
4. Change sides of the road when running in an area with little traffic and wide shoulders. That helps equalize the stress on the "downhill" side of your legs.
5. Be as consistent as possible in the time you run. It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6. If you decide to run two-a-days, just go every other day. In other words, three workouts in two days. Check with me first if you are interested in two-a-days.
7. Warm up and down properly. Jog, stretch, and do some basic running mechanic drills for 10-15 minutes before and 5-10 after each workout. This is especially true if the workout is an intense one.
8. Use a variety of routes and terrain (trails are good). Try not to run the same route every day.
9. You can substitute time for distance. A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10. Cross-train when you suspect an injury or when you feel “hammered”. Biking, swimming, “power hiking” are good forms of cross training. KEY: try to keep the heart rate up close to the same level as when you are running.
11. 25-30% of your weekly mileage should come from your long run (usually Saturday- Monday or Tuesday if racing on Saturday).
12. Incorporate some strength training into your routine. There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13. Have good training shoes. Quality shoes help prevent injuries. Striders in Layton will give you a discount and are also very knowledgeable about helping you select the right shoe.
14. Find someone of the same running ability to work out with. That helps keep you motivated.
15. Recruit!! Find people new to the sport- encourage them to come to the workouts.
16. Contact us anytime if you have questions concerning your workouts. (775-0122 or rbuhrley@dsdmail.net) or rwilcox@dsdmail.net.
17. Follow the TEAM progress at: www.titanxc2011blogspot.com.
18. Challenge yourself, have fun, and be careful!!!
NOTE: For this first set of workouts, plan on meeting at the Fernwood Campground trail head Tuesday mornings at 7:00 am (or 6:30 am at Syracuse High if you need a ride) and at Jensen Park Thursday mornings at 7:00 am. We will lift weights at the high school after the run when schedules permit.
The next set of workouts will be handed out TUESDAY, June 21st the regular Trail Workout. From then on, we will continue to meet two-three times per week as a TEAM.
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. It may be higher if it is hot, includes hills, etc. These are your longest runs in terms of distance.
FR= Fartlek Run - This literally means "speed play". In this type of workout you should vary your pace, terrain, etc. When done properly, it is as hard of a workout as you will have. Hilly trails, parks, etc. are good places for these, although the roads will do.
TempR= Tempo Run - This is a shorter run at a very hard, constant pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, and watch out for turned ankles, rattlesnakes, etc.
Strides= 5-6 x 20-30 second runs at “fast and relaxed” pace using a quick turnover. Concentrate on relaxation and good running technique. DO NOT SPRINT!!
INT= Interval Workout - These workouts consist of running set distances or times at a certain pace with a set recovery in between each. The recovery phase may be passive (easy walk, stretch, etc.) or active (fast walk, jogging, etc.), depending on the intensity desired. These should not be included more than once a week during this phase of your training.
May 30 7 mile TrR (40-60 minutes)
6 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
OR Memorial Day Classic 5k at Jensen Park
May 31 6 mile TR (40-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 1 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 2 7 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 3 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 4 8 mile TR (45-55 minutes)
6 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 5 Day Off- Mail/e-mail Workouts
June 6 6 mile TR (45-55 minutes)
4 mile TR (35-50 minutes)
3 mile TR (30-40 minutes)
June 7 8 mile TrR (40-55 minutes)
6 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at Fernwood Campground @ 7:00 am
June 8 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 9 7 mile TR (35-40 minutes)
6 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
Meet at Jensen Park @ 7:00 am
June 10 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 11 Gerald Anderson Road Race or
8 mile TR (45-55 minutes)
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 12 Day Off- Mail/e-mail Workouts
June 13 7 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
June 14 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 15 6 mile TR (35-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 16 7 mile TR (45-50 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
Meet at Jensen Park @ 7:00 am
June 17 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 18 8 mile TR (55-65 minutes) or
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 19 Day Off- Mail/e-mail Workouts
June 20 7 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
June 21 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
PROGRAM BASICS-
Tuesdays and Saturdays- Training Runs, Trail Runs
Mondays and Thursdays- Fartlek, Tempo and Hill Runs
Wednesdays and Fridays- Short, Quick Training Runs
DIRECTIONS TO FERNWOOD CAMPGROUND:
Going east on Hwy 193: Go east past HAFB to Hwy 89. Go south on 89 about ½ mile, then turn left (east) onto Valley View Drive. Go south about .75 miles, then turn left on Fernwood Drive. Follow Fernwood Drive until you come to a “T” in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.
From Gentile Ave: Follow Gentile east to Hwy 89. Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right). Turn right onto Valley View Drive. Go north for .50 miles. Turn right onto Fernwood Drive. Follow Fernwood Drive until you come to a “T” in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.
DIRECTIONS TO JENSEN PARK
Follow Bluff Road south to about 3300 south. The large park is located on the west side of Bluff Road.
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