SUMMER TRAINING SCHEDULE 1st Day of practice---- June 13, 2011 Monday-Wednesday-Friday-Meet at Kalispell Junior High at 8:00 a.m. The morning runs will consist of trail running. We will return to the junior high no later than 10:00 a.m. Transportation is by car to the trails west of town. Tuesday-Thursday-Meet at Legend's Stadium at 8:030 a.m. (After TAC) Most of the training we do during the summer consists of base building. This base building consists of LSD or long slow distance. Don't construe this as slow plodding or flower picking pace. All runners should run some type of speed workout one day a week. This could be in the form of fartlek (speed play) or 400 repeats on the track. On other days I recommend running strides or accelerations after your run. Speed workouts can be done on either Tuesday or Thursday. Weight Training (TAC does involve some weight Training) Increasing strength can make a big difference in preventing injury and giving you power, strength and increased speed. Use the high school weight room (morning or evening), Summit, or Kalispell Athletic Club. Increased strength can also be gained by running hills. Most of the trail running we do includes hills. THE WEIGHT ROOM IS OPEN MONDAY-WEDNESDAY-THURSDAY FROM 7:00 A.M. TO 10:00 A.M. Go to Weight Training for more information. IMPROVING RUNNING MECHANICS During the summer months runners can concentrate on improving running mechanics. The more efficient runner will be able to run faster and farther. Training consists of 4 different factors ....Speed of your run ....Distance of your run ....Frequency or how often you run ....Progression Obviously we don't expect our newcomers to run as fast, as far, and as often as a senior boy who has four years of running experience. What I have done below is establish a rough guideline for all runners to follow. All you need to do is establish where you fit in and begin training. LSD OR LONG SLOW DISTANCE
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Experienced Runners Speed-6:30 to 8:00 minute pace or conversational pace. Distance-The experienced senior boy should set a goal of running 50-60 miles a week. The experienced girl could set a goal of 30-50 miles a week. Frequency-5-6 days a week. Take one day of rest. A day of rest could be an easy short run. |
Inexperienced Runners |