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Summer training Program
This program is for existing athletes looking either to make a big improvement in the coming XC Season and progressing each season to be an elite runner.
Gremlins 8 and under and Bantams 9/10 are usually not encouraged to run in the offseason. If anything, they are just running 2-3 days a week easy, with NO plan except to have fun with 10-15 min runs. They can certainly run all summer, but… no intensity, not pushing the pace. LITERALLY JUST HAVING FUN!
This plan also assumes you haven’t run since Track season, typically 4 weeks.
All run times are up to, but not more!!!
2 groups in this plan:
Grp1A are older and more competitive Youth 13-16
Grp1 are the second year Juniors 11/12 ,and Youth
Grp2 are the older Bantams (potentially) and first year Juniors
Core:
5 min EMOMs for all. 40 sec on/20seconds off. Always 3 abs/2 pushups, your choice
Plyo’s:
Grp1 ONLY Plyo’s x 2 sets. In between exercise run 30 yards out and back. Take a 2 min rest between sets
Air squats
Juniors : 10
Youth : 12
Burpees: with pushup and jump
Juniors: 8
Youth : 10
Side lunges: each leg count. Start straddling a line, Skip to left and lunge, then skip to right and lung, focus on arms, slowdown
Juniors : 6
Youth : 7
This is an 8-week program. Run the normal days we train during season, Monday, Tuesday, Thursday, or Saturday
Week 1: Easy everything: 4 days Grp1a, 3 days Grp 1/2
Grp1a: 20 min
Grp1: 20 min
Grp2: 15 min
Week 2: Easy running, add Core and Plyo’s
4 days Grp1a, 3 days Grp 1/2
Grp1a: 2 days 20 min, 2 days 25 min
Core 2 days/Plyo’s 1 day
Grp1: 2 days 20 min, 1 day 25 min
Core 2 days/Plyo’s 1 day
Grp2: 2 days 15 min, 1 day 20 min
Core 3 days
Week 3: Adding 1 Low Tempo run
5 days Grp1a, 4 days Grp ½
Grp1a: 30 min, 25 min, 20 min tempo, 15 min easy, 20 min tempo
Core: 3 days/Plyo’s: 2 days
Grp1: 25 min, 25 min, 20 min tempo, 25 min
Core: 2 days/Plyo’s: 1 days
Grp2: 20 min, 20 min, 15 min tempo, 15 min
Core: 4 days
Week 4: Increase time and/or feeling stronger
Grp1a 5 days: 35 min, 25 min steady, 20 min tempo, 15 min easy(Friday), 25 min
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 25 min, 25 min steady, 20 min tempo, 25 min
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 25 min, 20 min steady, 15 min tempo, 20 min
Core: 4 days
Week 5: increase time and adding some intensity
Grp1a 5 days: 35 min, 30 min steady, 20 min tempo, 15 min easy(Friday), 25 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 30 min, 25 min steady, 20 min tempo, 30 min hilly
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 25 min, 25 min steady, 15 min tempo, 20 min hilly
Core: 4 days
Week 6: increase time and adding some intensity
Grp1a 5 days: 40 min, 30 min steady, 20 min tempo, 20 min easy(Friday), 30 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 35 min, 25 min steady, 20 min tempo, 30 min hilly
Core: 3 days/Plyo’s: 1 days
Grp2 4 days: 30 min, 25 min steady, 15 min tempo, 20 min hilly
Core: 4 days
Week 7: increase time and/or adding some intensity. Feeling stronger and faster with the same workouts
Grp1a 5 days: 45 min, 35 min steady, 25 min tempo, 20 min easy(Friday), 35 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 35 min, 30 min steady, 25 min tempo, 30 min hilly
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 30 min, 25 min steady, 20 min tempo, 25 min hilly
Core: 4 days
Week 8: increase time and/or adding some intensity. Feeling stronger and faster with the same workouts
Grp1a 5 days: 45 min, 35 min steady, 25 min tempo, 20 min easy(Friday), 35 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 35 min, 30 min steady, 25 min tempo, 30 min hilly
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 30 min, 25 min steady, 20 min tempo, 25 min hilly
Core: 4 days
If you are new this may not make since to you but feel free to ask, if you would like to follow along!!
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